The holidays are a time of year to connect with loved ones, indulge in favorite foods and take a break from the usual routine. But if you have diabetes, this time of year can bring an added layer of concern. Along with enjoying everything the season offers comes the challenge of keeping your blood sugar in check.
The good news? You don’t have to choose between celebrating and managing your health. With a few smart strategies, you can enjoy the holidays without added stress.
With the help of Banner Health’s Tiffone Powers-Parker, a dietitian and nutritionist, and Christopher Okeke, an exercise physiologist, we share 10 helpful tips for balancing holiday gatherings and your blood sugar.
1. Plan ahead for holiday meals
Holiday gatherings often revolve around food — and not always the healthiest. This can make managing diabetes tricky. Powers-Parker suggests planning ahead.
“Before attending gatherings, plan your meals and snacks to ensure they include balanced portions of carbohydrates, proteins and fats,” she said. “Knowing what will be served can help you decide what to eat and avoid.”
If you know a party will have limited healthy options, consider eating a small, balanced meal beforehand to curb your appetite. You can also bring a dark leafy vegetable and/or other diabetes-friendly foods as a side dish.
2. Build exercise habits
Planning a healthy holiday begins well before the season starts. Begin earlier in the year with regular physical activity.
“If you can get in the habit of exercising and being physically active earlier in the year, then by the time Thanksgiving rolls around you have already started a routine that will be much easier to stick with,” Okeke said.
Exercise is a key part of diabetes treatment and managing blood sugar levels, weight and overall fitness. The type of exercise you do will depend on your relative fitness goals and what exercise equipment you have access to. Try different activities to see what you enjoy. Talk to your health care provider before starting a new fitness routine.
Okeke also recommends recruiting family and friends to exercise with you. “That way, there’s someone in your inner circle who can help hold you accountable and motivate you to keep up with your routine – and vice versa,” Okeke said.
3. Balance indulgence with moderation
With sweet treats and carbs everywhere this time of year, it can be really hard not to indulge. While it’s okay to enjoy your favorite dishes, moderation is important.
Powers-Parker shares some simple ways to balance how much you consume:
- Avoid portion distortion: Use smaller plates and bowls to help control portion sizes.
- Use the diabetes plate method: Fill half your plate with non-starchy vegetables, one quarter with lean proteins and one quarter with whole grains. “Whole grains, legumes and fibrous veggies slow digestion and help stabilize blood sugars,” she said.
- Opt for healthier versions: Look for more nutritious versions of traditional dishes, like cauliflower mash instead of mashed potatoes.
- Satisfy your sweet tooth: Allow yourself smaller portions of your favorite treats, like a small slice of pumpkin pie, but balance it with lower-carb options. Monitor your blood sugar closely. Better yet, bring your own sugar-free dessert or one that is lower in sugar.
- Drink water: Sometimes, thirst can be mistaken for hunger. Staying hydrated can help prevent unnecessary snacking and improve glucose control.
- Prioritize nutrients: Having protein first can slow down carbohydrate absorption, preventing rapid spikes in your blood sugar.
4. Practice mindful eating
Eat meals away from screens and other distractions to help tune into hunger and fullness. “Slow down and pay attention to what and how much you’re eating,” Powers-Parker said. “Focus on the flavors, textures and satisfaction with each bite.”
5. Move after your meal
The last thing you may want to do after a big holiday meal is move from your chair. However, light to moderate physical activity is important for stabilizing your blood sugar levels, especially after meals. “Go for a walk after a meal to help keep your blood sugar in check and aid digestion,” Okeke said. “Walking is a great way to burn calories without expending much energy.”
6. Check your blood sugar more often
Checking your blood sugar levels more often during the holiday season can help you identify and address any potential issues. It can help you make decisions about meals, medicine and physical activity.
“Checking your blood sugar levels more often before and after exercise can help you see the benefits of activity,” Okeke said. “You also can use the results of your blood sugar checks to see how your body reacts to different activities. Understanding these patterns can help you prevent blood sugar from going too high or too low.”
Now with smartphones, it’s never been easier to keep track of your blood sugar without uncomfortable finger pricks. A continuous glucose monitor (CGM), such as those made by Libre and Dexcom, allows you to instantly know your levels at any given moment by scanning the CGM sensor on your smartphone.
7. Don’t skip meals
Don’t skip meals to save calories for a big feast. It will be harder to stay on track and you’ll be more likely to overeat. It may also result in unstable blood sugar readings. To avoid this, try to eat at your regular mealtimes.
8. Watch what you drink and how much
Planning ahead applies to drinks and food. Whether you’re ringing in the New Year with champagne or sipping eggnog by the Yuletide log, remember to include those carbs and calories in your overall total.
If you do have an alcoholic drink, avoid sugary mixers like juice or soda and eat food. Check your blood sugar levels more often — even during the festivities.
“Drinking can lower your blood glucose for up to 24 hours and drinking too much can cause hypoglycemia (low blood sugar) or hypoglycemia unawareness,” Powers-Parker said.
The American Diabetes Association shared these helpful guidelines for drinking with diabetes.
9. Manage stress
The holidays can be stressful, which can throw your blood sugar out of whack. When you’re stressed, your body releases hormones like cortisol. Higher cortisol levels can make it harder for insulin to work and cause your blood sugar levels to become unstable.
“Mental and emotional health is just as important as physical health,” Okeke said. “By checking on yourself, you can reduce how much cortisol your body releases.”
Okeke suggests taking time to relax and unwind. Practice deep breathing, meditation or yoga to help manage stress. Don’t be afraid to say no to events if you feel overwhelmed.
10. Talk to your provider
If you are feeling overwhelmed with managing your diabetes during the holiday season, talk to your health care provider or diabetes care team about your concerns. They can provide personalized advice and support to help you navigate the season safely.
Takeaway
Managing diabetes during the holidays doesn’t have to be overwhelming. The holidays are about joy, connection and celebration. With these 10 healthy tips and the support of your care team, you can confidently partake in the festivities while keeping your blood sugar in check. Here’s to a healthy and happy holiday season!
