The holiday season is a time for celebrating with family and friends, sharing meals, and creating memories. However, for people with diabetes, it can also bring challenges in managing blood sugar levels due to the abundance of holiday foods and disrupted routines. By being mindful of your choices and planning ahead, you can enjoy the festivities while keeping your diabetes under control. Whether you have type 1 diabetes or another form of the disease, these strategies can help you maintain your health and prevent complications during this busy time of year.

Plan Ahead for Holiday Meals

One of the key ways to manage your blood sugar and manage diabetes during the holidays is by planning your meals ahead of time. The abundance of holiday foods, often high in carbohydrates and sugar, can cause blood glucose spikes if not handled carefully. Instead of feeling overwhelmed, take control by knowing what will be served at family gatherings and work events. If possible, offer to bring a diabetes-friendly dish, such as a veggie tray or a protein-rich salad, that you can enjoy without worry.

Be mindful of portion sizes. Eating smaller portions of carbohydrate-heavy dishes like mashed potatoes or stuffing can help keep blood glucose levels stable. Also, try to incorporate vegetables and lean proteins to balance out your plate.

Don’t Skip Meals

Skipping meals to “save up” for a big holiday dinner can lead to unstable blood sugar levels, making it harder to manage your diabetes. When you skip meals, your body may experience a drop in blood glucose, followed by a spike when you finally eat a large meal. This rollercoaster effect can be dangerous for people with diabetes.

Instead, eat balanced meals throughout the day to help control diabetes and maintain steady blood sugar levels. If you know you’ll be indulging in a big meal later in the day, focus on eating lighter, nutrient-dense foods earlier. For example, a healthy breakfast rich in protein and fiber can set the stage for better blood sugar control throughout the day.

Be Active: Aim for 150 Minutes of Physical Activity

Physical activity is crucial to help control diabetes and manage blood sugar levels, particularly during the holiday season when indulgent meals are more common. Regular exercise helps lower blood glucose levels and improves insulin sensitivity. The American Diabetes Association recommends that people with diabetes aim for at least 150 minutes of moderate physical activity per week. That breaks down to about 30 minutes of exercise five days a week.

You don’t have to hit the gym to meet your exercise goals. Activities like walking after a meal, ice skating with family and friends, or even dancing at holiday parties can count toward your 150 minutes. If you’re pressed for time, try fitting in a quick 10-minute workout here and there to accumulate your daily activity.

Enjoy Holiday Foods, but Eat Slowly and Mindfully

The holidays are a time to enjoy delicious foods, but eating too quickly can lead to overeating and high blood sugar levels. Instead, focus on savoring each bite. Eat slowly and listen to your body’s hunger cues. This not only helps prevent overeating but also allows your body more time to process the food and regulate blood sugar levels more effectively.

Try to be selective about the foods you indulge in. If there’s a special holiday dish you love, go ahead and have a small portion, but balance it with healthier choices. For instance, if you’re having a slice of pie for dessert, skip the extra scoop of sour cream on your potatoes. It’s all about making mindful choices.

Limit Alcoholic Drinks

We know it’s the season to eat, drink, and be jolly, but alcohol can have unpredictable effects on blood sugar levels, particularly for people with diabetes. While it’s fine to enjoy an alcoholic drink or two in moderation, it’s important to understand how alcohol affects your blood glucose. Drinking alcohol on an empty stomach can cause blood sugar to drop, while sugary cocktails can cause it to spike.

If you choose to drink, do so with food to help stabilize your blood glucose levels. Opt for lower-carb options like dry wine or light beer, and always check your blood sugar before and after drinking.

Stay in Touch with Your Health Care Team

Your healthcare team is a valuable resource when it comes to managing diabetes, especially during the holiday season. Before the festivities begin, consider meeting with your doctor or diabetes educator to discuss strategies for managing your blood sugar during the holidays. They can provide tailored advice based on your individual needs, including guidance on adjusting your diabetes medicines if necessary.

Make sure to keep an open line of communication with your healthcare team throughout the holiday season. If you’re experiencing any unusual symptoms, such as frequent high blood sugar or low blood sugar episodes, reach out to them for support.

Don’t Forget to Stay Hydrated

With all the excitement and indulgence of the holiday season, it’s easy to overlook the importance of staying hydrated. Drinking plenty of water is essential for managing your blood sugar levels, as dehydration can cause blood glucose to rise. Aim to drink water throughout the day, especially if you’re consuming alcohol or enjoying salty holiday foods that can lead to dehydration.

Seek Support from Family and Friends

Managing diabetes during the holiday season can feel overwhelming, but you don’t have to do it alone. Seek support from your family and friends by letting them know about your health needs. Whether it’s choosing a restaurant with healthy options or making sure there are diabetes-friendly dishes at a family gathering, your loved ones can play an important role in helping you manage your condition.

The holiday season doesn’t have to derail your diabetes management. By planning ahead, staying active, and making mindful choices, you can enjoy festive meals and traditions while you control your diabetes and keep your blood sugar levels healthy. Remember to lean on your healthcare team and loved ones for support, and most importantly, take care of yourself so you can enjoy the season to the fullest.