The holidays are just around the corner, bringing with them lots of food-filled celebrations, travel plans, and changes to our daily routines. This season can be a difficult time for anyone trying to avoid disruptions to their healthy routines, and this is especially true for people with diabetes. Many diabetics find that it can be challenging to balance the demands of successful diabetes management while still enjoying the festivities with loved ones.
Fortunately, there are ways to plan ahead and prioritize healthy eating habits throughout the holidays. Doing so can make it easier to manage weight and blood glucose even when lots of tempting foods and desserts are on the table. So what are some great ways to manage diabetes during the holidays? Keep reading to learn more!
Take Time to Plan Ahead
Taking the time to plan ahead for holiday meals and celebrations is one of the best ways to practice self-care as a diabetic. Doing so can allow you to enjoy delicious foods while also ensuring your health is not being sacrificed. One way to plan is to rank which foods you really enjoy during the holidays, and which ones you could pass on easily. This makes it easier to avoid less tasty foods that may disrupt your diet needs. You can also bring your own diabetes-friendly dish to ensure you have something that fits your palate and health requirements.
If you’re expecting a large festive dinner one day, plan to eat low-fat proteins at lunch so you can still have glycemic levels that are safe and healthy. For those that are traveling, pack your own snacks to ensure you have healthy options and aren’t skipping meals for long periods of time. Ensure you have enough medications with you as well in case of any travel delays or disruptions.
Planning out your plate can also be helpful during the holidays. You can utilize the diabetes plate method to create healthy low-carb meals that make it easy to balance out vegetables, proteins, and carbohydrates. If this method appeals to you, work with your healthcare provider at Montes Medical Group to find meal patterns that work best for you and fit your specific health goals.
Track Alcohol & Beverage Consumption
Drinking lots of alcohol and sugary beverages can make it much harder to manage diabetes properly during the holidays. Many times, people don’t realize how many calories and sugars are in just a regular 8 to 12 oz soda or juice drink. Alcohol can cause blood sugar levels to swing dramatically, especially when mixed with sugary additions. These effects can show up hours later and lead to strange or “drunken” behavior. If you start acting strangely, you may not actually be drunk or tipsy; it could be that you are hypoglycemic.
For all of these reasons, it is best to avoid or limit alcohol and sugary beverages whenever possible during the holidays. You can also bring alternative sweeteners in your drinks, such as splenda or stevia sweetener packets. Doing so can make it much easier to maintain healthy glycemic levels and open up opportunities to enjoy more delicious foods and treats during mealtimes.
Practice Eating Mindfully
Although it can be tempting to stuff ourselves during holiday meals, eating mindfully is definitely the better route. Take time to enjoy what you are consuming and enjoy the tastes, smells, and textures of your favorite foods. Pay attention to how hungry you are and don’t be afraid to stop eating when you feel satiated. Doing so can ensure you don’t feel sick or tired later from eating too much. Eating mindfully doesn’t mean that you can’t have any treats. It simply emphasizes the benefits of savoring what we consume and being conscious of when we are full.
Move Your Body After Meals
After eating mindfully, take a moment to get up from your seat and move around. Getting active after a meal can help blood glucose levels stay at healthy levels and reduce unwanted spikes or drops. If your provider has advised, make sure to test your glucose levels before and after any physical activity or as recommended. Suggest an after-dinner walk with friends and family to connect and get moving at the same time. Helping clean up the kitchen or clearing plates is also a good way to stay active after a big holiday meal.
Conclusion
As you can see, there are many great ways to manage diabetes during the holiday season. Come prepared to the festivities with any diabetes-friendly dishes, desserts, or drinks you may want to drink. Plan out your plate to ensure you’re eating a well-balanced meal that stabilizes your blood glucose levels.
Taking the time to be fully present and eat mindfully can also make holiday meals more enjoyable while reducing the likelihood of overeating and stuffing yourself with too many sweet treats. Finally, take any opportunity to move after eating to help regulate your blood sugar levels and digest your meal properly. As always, check with your healthcare provider to create a plan that is best suited to your health needs and physical condition.