Diabetes and the Holidays: Enjoy the Festivities in Good Health

Temptations are everywhere during the holiday season, whether you love a good slice of pumpkin pie or prefer grandma’s mashed potatoes. Holiday food can be an even bigger challenge for people with diabetes, but it is possible for diabetes and the holidays to coexist peacefully.

Even if you have your blood sugar levels well-controlled, it can be more difficult to manage diabetes during the holiday season. Many factors can affect your blood sugar this time of year, and not all of them are food-related. The best strategy for keeping your blood glucose in a healthy range is to plan ahead.

How the Holiday Season Affects Your Blood Sugar

If you’ve had diabetes for a while, you’re probably familiar with the different factors that can increase your blood sugar level. Have you ever considered how many factors collide during the holidays?

Being stressed, being dehydrated, skipping breakfast, not getting enough exercise, and not getting enough sleep can all trigger a surge in blood glucose — and they’re all fairly common from Thanksgiving through New Year’s. It’s also common to eat meals and snacks at different times of the day than you usually would, such as by eating a big afternoon family meal, for example.

Anytime you’re out of your normal routine, your blood sugar can get out of whack. And we haven’t even talked about holiday foods! Many holiday meals contain rich, decadent, carb-loaded foods, long on yumminess but short on nutrients.

Add those foods to the factors listed above, and it doesn’t exactly create a recipe for effective diabetes management. You can still enjoy the holiday season with a few strategic tweaks.

Making It a Happy, Healthy Holiday Season

Having diabetes doesn’t mean you can’t indulge and enjoy the holiday festivities. You absolutely can! You just need to be thoughtful about your habits this time of year.

The most important thing you can do to keep your blood sugar in check is to stick to your usual routines as much as possible. Set yourself up for success by:

• Staying physically active. Workouts often fall by the wayside during the holiday season, but they’re a key part of managing diabetes and staying healthy. Include as much movement in each day as possible, even if your movement looks different from your regular diabetes exercise routine.
• Planning activities less focused on food. Many holiday events include a focus on food, with a meal or desserts. Engage your family and friends in activities that don’t include food, such as a drive around town to view holiday lights. You can also plan activities, like a holiday movie marathon or caroling, that include diabetes-friendly snacks.
• Having regular meals. Whether you usually have three meals a day or have more frequent, smaller meals, stay with that plan as much as you can during the holidays. Avoid skipping meals, even if you know you’ll eat a heavy meal later in the day. Instead, eat a small, protein-heavy snack or meal to keep your body fueled and your blood sugar steady.
• Drinking plenty of water. You may forget to sip from your water bottle when you’re all wrapped up in holiday to-dos, including wrapping all those presents. Set reminders as needed to make sure you’re drinking water throughout the day. Water is the best choice at holiday gatherings, too, but you can jazz it up with mint or fruit for added flavor.
• Approaching holiday foods carefully. If you’re familiar with the diabetes plate method, you can use those principles to fill your plate at holiday gatherings. Mentally divide your plate into quarters. Two of those quarters should be filled with nonstarchy vegetables, such as leafy greens, carrots, or peppers. One quarter should contain lean protein, such as turkey or cocktail shrimp, while the last quarter should contain healthy carbs, such as whole grain crackers or fruit.

One last tip for navigating holiday festivities? Be mindful. Slowing down and considering what you’re eating can help you see food for what it is — both a way of fueling your body and something to enjoy.

Regular appointments with a medical provider can monitor your health, including your blood sugar. Are you due for a checkup? Find a provider.