Managing Diabetes During the Holidays

November is Diabetes Awareness month and an important time to talk about healthier food choices. During this holiday season, you can manage your diabetes while enjoying your family, friends and festivities.

What is Diabetes?

At its very basic, diabetes is a chronic disease where your body’s blood glucose is too high. When blood sugar increases, your pancreas releases insulin to manage the excess sugar. For those living with diabetes, their body either doesn’t produce enough insulin or can’t use the insulin as well as it should. For more information on the types of diabetes, check out our blog here.

How can I manage my diabetes during the holidays?

We all celebrate the holiday season in different ways, but it is likely that we all celebrate with food! To enjoy this time without overextending yourself, try to follow some of these tips:

  • Avoid or limit alcohol. If you have a drink, enjoy it with food to help balance blood sugar levels.
  • Consider carbs. If you want to have dessert, be careful with how many carbs you eat before the sweets such as bread, stuffing, and potatoes.
  • Don’t skip meals. Also, try to eat at the same times every day.
  • And don’t skip your favorites! ’Tis the season for family recipes and seasonal favorites. Have a slice of pumpkin pie or glass of eggnog and savor it! As long as you are mindful about the other food choices you’ve made throughout the day.
  • Keep exercising.Walks, stretching, and simple workouts approved by your doctor can help manage stress as well as your mood.
  • Prioritize sleep. The holidays can be both enjoyable and exhausting. When the body doesn’t rest properly, it has a harder time managing blood sugar.

Simple Swaps to Manage Blood Sugar

Just because you’re living with diabetes, doesn’t mean you can’t enjoy delicious, rich foods! However, you do need to be deliberate with your food choices. For those moments where you may want a healthier option, try one of the healthier swaps below.

Swap:

Chips and Dip for Veggies and Hummus

You’ll get at least one serving of vegetables and some protein from the hummus. Protein aids in regulating your blood sugar.

Mashed Potatoes for Mashed Cauliflower

You’ll get another serving of low-carb vegetables—just be sure to watch added butter or cream.

Marshmallow Sweet Potatoes for Roasted Sweet Potatoes

Sweet potatoes are loaded with vitamins and beta-carotene and are sweet enough without added sugar.

Green Bean Casserole for Roasted Brussels Sprouts

Rich in fiber, Brussels sprouts are a better option than the creamy, salty, deep-fried onion casserole.

Fried Turkey for Roasted Turkey

Deep-fried turkeys are trending, but they’re very heavy in fat. Keep your proteins as lean and clean as possible and opt for lean poultry or healthy fat filled fish such as salmon.

Pecan Pie for Pumpkin Pie

Still sweet and filled with festive spices, pumpkin pie has less sugar, less fat and more vitamins from the pumpkin puree.

One in three Americans do not know that they have diabetes.

Diabetes is a chronic disease that may have been present at birth, developed during adulthood or during pregnancy. It should be carefully monitored and managed as it could lead to injury or further illness if mismanaged.
If you think you may have diabetes or need help in managing your diabetes diagnosis, DFD is here to help. Reach out to your primary healthcare provider to discuss your options.

5 Tips for a Happy and Healthy Holiday Season

It’s officially the holiday season, meant for celebration, unity, and joy. And yet, it can also bring stress and exhaustion, compromising your physical and mental health. Here are five tips for staying healthy and happy during the holidays.

Keep Moving
You may be too tired from all the shopping or traveling, but it’s important to keep active! Science proves that exercising actually gives us energy by increasing blood flow, improving metabolism and releasing endorphins. If you’re feeling run down, take a walk to see the Christmas lights in your neighborhood, have a dance party while cooking, build a snowman—anything to keep moving. You’ll not only feel better, but you’ll also stay on track to meet your fitness goals.

Prevent Illness
This time of year, we come into contact with lots of people—and lots of germs. In order to stay free from the flu and other illnesses, wash your hands, get a flu vaccine, and stay home if you’re feeling unwell. If anyone you’re visiting is sick, stay away! You don’t want to ruin your holiday celebrations by getting sick.

Eat Well
With all the sweet treats around it’s hard not to indulge. But here’s the thing—it’s okay as long as you don’t overdo it. If you go into the season forbidding yourself to eat anything decadent, you’re bound to give in and over-indulge. Stay hydrated, eat balanced meals (vegetables, fruit, clean proteins and grains), and give yourself permission to enjoy your favorite indulges in moderation.

Pro Tip: Don’t show up to a party hungry! You’ll end up eating more and probably not the healthy stuff.

Lower Stress
By visiting all your loved ones, attending celebrations, and meeting everyone else’s needs, taking care of yourself falls to the wayside. Our mental health is incredibly important and determines how we relate to others, make healthy choices, and handle our emotions. Meditation and breathing exercises are great for immediately reducing the feelings of stress, but any way that you choose to practice self-care will help keep your stress low.

Sleep More
You may be staying up late decorating or wrapping presents but don’t sacrifice a decent night’s sleep just to get things done. A lack of sleep can interfere with blood sugar levels and make you crave high-carb, high-sugar food choices that will derail your healthy eating and exercise routine. Sleep helps your body’s immune system to function properly, fending off germs and illnesses and keeps you well rested to better deal with the tasks ahead.

 

By keeping your health top of mind during this busy time of year, you can truly be present and enjoy spending time with your loved ones. Try to incorporate some—or all—of these lifestyle tips into your routine to stay happy and healthy during the holidays.