Diabetes Health During the Holidays

The holidays can be very frustrating and tempting for many people with diabetes (PWD) to forego their health management plan. Yet, the holidays can also propel you to achieve and maintain optimal health.

When we think about the causative factors of diabetes and prediabetes, hyperglycemia, hypoglycemia, and diabetes complications, much of them surround food, physical activity, sleep, and stress. Without adequate amounts of each, the body can break down easily and become more susceptible to diabetes complications such as infections (e.g., COVID-19, flu, pneumonia) as well as high or low blood sugar. 

Like others, PWD often rush during the holidays, planning events, cooking, cleaning, preparing for guests, and buying gifts. Often, our health takes a back seat. The key is believing you have what it takes to transcend the holiday experiences, including putting your health at the top of your list.

Here are 10 empowering ways to help you transcend the holidays. 

1. Include glucose checks, meals, physical activity, rest periods, snacks, socialization, and health care provider visits. For example, you don’t have to cook all night, but break up your cooking in small events. Enlist support from your children, other family members, or friends.
2. Realize there is more than one way to enjoy a meal. Be creative, open, and flexible to healthier ways to fix your favorite foods. Just because you’ve always done something a certain way doesn’t mean you must continue doing it. Analyze your meals. Do they contain a lot of sugar, fat, or salt? Would your recipe still work with a low-salt or low-fat substitute?
3. You don’t have to eat everything at an event. Bring a dish. You have the opportunity to share the knowledge that you know with others. In addition, permit yourself to say no to a food item that wouldn’t help you keep your health goals.
4. Eat more slowly and enjoy your food. It takes 15-20 minutes for your brain to realize you are full.
5. Ask about the ingredients in the food. If you have the information, you can make healthy decisions. If you have food allergies, be sure to inquire about food ingredients.
6. Conquer your fears of hyperglycemia. Don't just assume that eating certain foods will raise your blood sugars. For example, I've had many PWD avoid their favorite pasta dishes because they assumed it would cause hyperglycemia. Often, I encouraged them to try a serving size of pasta and check their blood sugars, and when they did, their blood sugars weren't as high as they thought they would be and often within the normal ranges.
7. Carry your glucose meter wherever you go. Know your blood sugars and plan your day accordingly.
8. Carry diabetes identification (bracelet, necklace, or information in your purse or wallet) if you cannot speak for yourself (i.e., a hypoglycemic episode).
9. Listen to your body. Your body speaks via mental and physical symptoms.
10. Enjoy yourself. You deserve to be around those who care about you and do the things you love.

Creative and Healthy Meal Planning

There is a healthier way to enjoy the foods you love without the excess calories, fat, sodium, and sugar.  You are worth the extra effort in researching healthier ingredients and some nontraditional recipes to sustain optimal health during the holidays.

Here are some recipes and additional tips to use or to stimulate your creativity in planning and making healthier holiday meals and snacks.

• Diabetes Educator - Holiday Season Eating Tips for People with Diabetes 
• Diabetic Gourmet Magazine - Christmas Recipes
• Taste of Home - Diabetes-Friendly Christmas Recipes

Physical Activity During the Holidays

Physical activity is essential to achieving and sustaining health during the holidays. It's easy to assume that all of the movement done during shopping and cooking is enough, but often it is not. The American Diabetes Association recommends that PWD achieve at least 150 minutes of moderate exercise weekly. You want to do an activity for at least 20-25 minutes at a time. Also, the Centers for Disease Control recommends engaging your abdomen, shoulder, hips, and other large muscles at least twice weekly.  

Here are a few resources to help you plan holiday physical activity.  

• The American Association of Retired Persons, AARP, has exercise videos you can use. 
• The American Council of Exercise, ACE, listed 25 exercises you can do at home. 

Remember to check with your healthcare provider to know your limitations and the best exercises that support your health.