Making healthy choices during the winter holidays can be challenging for anyone. For people with diabetes, it can be even harder.
Disruptions brought on by travel, stress and food-filled celebrations can really wreak havoc on people's self-management of their diabetes. Handling the season starts with being realistic. While your choices matter, you can do everything within your control, and still, your body's reaction to the food you've eaten or the stress you might be under can be different from day to day.
Have a plan
If you know you're going to encounter certain holiday foods, and you know how they affect you, plan for that. Ask yourself, "Are there ways that I can adapt my diet for that day so that I can have the foods that I enjoy but still have glycemic levels that are safe and healthy?"
If you're expecting to be served a carbohydrate-filled dinner, plan to eat low-fat proteins at lunch. You also need a plan for travel. Pack your own snacks to ensure you'll have healthy options.
Don't starve yourself
Skipping meals to save up for a big one should not be part of your plan. You're more likely to overindulge at that meal if you haven't eaten all day long. Not eating could interfere with your medications, which may have been calculated to meet the needs of average-sized meals.
Starving and then stuffing yourself also could lead to a huge swing in blood sugar.
Watch the alcohol
Depending on the drink, alcohol can either raise or lower blood sugar levels: Beer and sweetened mixed drinks are full of carbohydrates that raise it, but alcohol stops the liver from producing blood sugar, or glucose. The effects can show up hours later.
Try these holiday buffet tactics
Use a smaller plate so you're less tempted to load it up. Alternatively, commit to taking portions no larger than your fist. Emphasize the proteins and leafy green vegetables, and add the starches and sweets to your plate last.
Also remember, just because it's on your plate does not mean you have to finish it. When you're full, you're full. Listen to your body.
Don't skimp on sleep
Diabetes health goes beyond diet, and during the holidays, there are also many, many situations where sleep is disrupted.
Make a plan for coping with that. Make sure the room you sleep in is cool, dark and quiet. Stick to your sleep schedule and get the recommended seven to nine hours per night for adults. Research has shown that even one night of disrupted sleep can increase insulin resistance.
Find ways to face stress
Stress can affect diabetes management directly and indirectly.
Directly, stress boosts levels of hormones such as adrenaline and cortisol that counteract the effect of insulin and raise blood sugar.
Indirectly, stress also can interfere with sleep or lead to overeating.
Get up and move
If you spend eight hours in a car going over the river and through the woods to Grandma's house only to immediately dive into a heavy meal, you could take a walk afterward or find some other way to be physically active.
Unlink 'holidays' from 'food'
Celebrations often emphasize eating. Making your season about seeing other people, more so than food and drink, which will make diabetes management easier.
Understand that things might go wrong
Healthy choices are important, and the rewards include feeling better.
But when something goes amiss, don’t beat yourself up about it. Take it as a learning opportunity. Second-guessing shouldn't overwhelm time with loved ones.
So, while preparation is wise, obsessing about challenges isn't. Just enjoy the time and enjoy the moment.
Source: American Heart Association.
Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or [email protected]. K-State Research & Extension is an equal opportunity provider and employer.