The holidays are a prime time for high-sugar consumption, and while for many this means indigestion and grogginess, for those with diabetes, it can be serious.

Taking control of diabetes during the holidays is important because without proper management, high blood glucose levels can wreak havoc on your body. From damaging blood vessels to causing high blood pressure and cholesterol, uncontrolled diabetes is neither a sweet nor savory holiday treat.

The essential element of holiday success with diabetes is having a game plan.

With the help and guidance of WakeMed Diabetes patient educator, Melissa Capps, RN, we are here to share a few tips with you on how to stay healthy and happy during the holidays.

Be Realistic.

Don’t try to lose weight during the holidays.

Let’s face it — eating is an important part of the merrymaking activities. Going on a diet just in time for the holidays is likely to fail. There is so much temptation and with food and beverages galore, trying to pass up every single offering could put a damper on your holiday spirit.

Focus on maintaining your weight.

A lot of people gain one to two pounds over the holiday season, and this accumulation accounts for much of the annual weight gain that people experience over time. Maintaining your weight during the holidays will help you fight the battle of the bulge.

Know that you will eat some sugar.

It is inevitable that with all the cookies, cakes, candies, pastries and pies circulating at home, work and school, you’ll have a taste here and there. It is okay to enjoy a tiny treat. Self-control should be your focus.

Learn coping skills.

If holiday stress turns you toward food, work on practicing more helpful coping mechanisms. A quick treat might give you temporary relief, but a walk, a meditation, a prayer or even a pause could also fuel you forward without the negative side-effects.

Be Wise.

Do not skip meals to save up for later.

Because huge feasts are a major part of the celebrations, many people will skip other meals to store their calories, but this can wreak havoc on your blood sugar. It’s important to continue eating regular, healthy meals, while refraining from overindulging during feasting periods. A small portion of each offering can help prevent overindulgence.

Eat mindfully.

While eating, pay attention to the experience. Chew slowly. Practice portion control by making a plate with appropriate single servings. Pay attention to the texture. Savor the flavors. Eat with someone, so you can focus on the shared experience, more than chomping down every morsel of food.

Eat smaller meals during the day.

As mentioned previously, small meals can help maintain normal blood sugar levels. Enjoy a healthy breakfast, such as oatmeal with blueberries. Pack a healthy lunch, such as a sandwich, bag of carrots and mixed nuts.

Continue to take your medications.

With so many activities and added travel, it is easy to get off schedule and forget medications. Set reminders to take medications. When travelling, triple check that you have packed your medications safely in containers that will keep them fresh and safe for your time away.

Continue to check your blood sugars.

Blood sugar spikes are common during the holidays. You’ll want to keep regular checks, so you know how your body is feeling, and you can proactively take steps to stay ahead of any problems.

Do not change your routine!

It is easy to get off schedule with the many parties, festivals, events, school programs, church activities and more all packed in during the months of November and December. Rushing from one place to the next can make it easy to drop your routine. Don’t do it. If you need to say no to some activities, this is better than dropping your medication regimen and healthy lifestyle. Stay vigilant about taking care of you.

Be Creative.

Look for healthy makeovers to favorite recipes.

Butter, salt and sugar are three staples of holiday meal prep. Get creative about finding and trying recipes that put a healthy spin on old favorites. You’d be surprised by how yummy they taste and how much better you feel.

Experiment with new ingredients.

Swap starchy carbohydrates and vegetables, such as pasta, rice and potatoes, for non-starchy vegetables or vegetable-based alternatives, such as cauliflower.

Alternative sweeteners, such as sucralose, stevia, agave, honey and pure maple syrup are great substitutes for white granulated and cane sugars.

Start new traditions that do not revolve around food!

Games, short excursions and nature walks are all great ways to enjoy the holidays without a focus on eating.

Remember that the holidays are about connecting with friends and family, so make socializing the priority.

• Shift your focus away from food.
• Use a buddy system to maintain accountability.
• Be thankful.
• Be positive.

Be Prepared.

Cook a few healthy meals ahead of time.

The holidays are busy. There is no way around it. While you can say no to some activities, you don’t need to say no to most activities. That in mind, try meal prep. Select a less busy day of the week to make some meals ahead and freeze them. That way, when you’re on the go, you can pop a healthy meal into the oven and have it ready before heading to your holiday event.

Stock up your fridge with fruits, yogurt, cut vegetables, dips and other healthy snacks.

Snacking is part and parcel of the holiday season. Instead of loading candy bowls with treats and setting out carb-infused food trays, stock up on healthy foods that you can grab and enjoy while relishing in the holiday spirit. A yummy yogurt could be just as delightful as a sugar-laden, alcohol-infused eggnog.

If you are travelling, pack healthy snacks, and don’t forget your diabetes supplies.

As mentioned earlier, stay on top of your food and medication regimen. If you should make a mistake, call your primary care provider or pharmacy to get a refill in a pinch.

Make a plan for the party.

Don’t go to a party hungry. Eat a small balanced snack before. When you do go, take a healthy dish for yourself. If you are hosting, plan a healthier menu, so everyone gets in on the nutrient-dense delights of the holidays.

Beware of Beverages.

Stay hydrated.

Drink adeqaute water. Enjoy water infused with lemon and cucumber to make it more appetizing.

General guidance is to drink about half your body weight in ounces of water each day. You may need more or less depending on your activity levels and fluid intake. You’ll know if you’re drinking enough water if your urine is a light yellow. A dark yellow color means you need to drink more water.

Limit sugary beverages, such as eggnog.

Don’t let yourself get caught up in guzzling down lots of alcoholic and sweet beverages. Keep your healthy alternative with you at all times. If you are at a work party with an open bar, ask the bartender for water with a little mint or a lemon slice to make it appear more festive.

Limit alcohol.

Alcohol is full of carbohydrates and sugars. A small glass of red wine may not do any harm. Monitor your intake and try to limit to just one alcoholic beverage at holiday gatherings — if you must.

Chase Away the Blues.

Don’t skip breakfast.

Breakfast helps to give you energy and brain power for the day. A healthy breakfast can also help boost your mood. Don’t skip it. Instead, if you know you have a gathering coming up later in the day, eat less during that time, so you can keep your calorie intake level throughout the day.

Go out in the sun.

Sunshine is very important for boosting your mood. The days are shorter in the winter, so take a brisk walk during a lunch break, open the window blinds and intentionally find other ways to get a little sunshine.

Choose foods rich in Omega 3s.

Fish, seeds and nuts provide you important nutrients to help maintain your blood sugar. Enjoy a balanced serving of these foods each day.

Learn to Say, “No, Thank You!”

Be your own advocate.

At work and other parties, feel free to tell the host that you would like diabetes-friendly options. Offer suggestions or bring these offerings to the gathering.

Compliment the food before you turn it down.

Politely decline foods that will harm your blood sugar levels. Make sure the host knows you appreciate the offer and that the food looks yummy, but it is best for you to refrain from too much comfort food.

Keep it short and simple.

When explaining your needs, remember that no one really cares what you eat. You have no need to be self-conscious. Also, once you decline an offering, be firm about your decision. Don’t go back and get a bit of something that you know is not good for you.

Be Generous with Leftovers for Guests!

When hosting your own parties, pack take-away bags for guests.

You don’t want to keep all the sweet and savory foods in your house, tempting you. Get these foods moved along, so you can avoid snacking throughout the evening.

Donate to the food bank.

Food trays that were not eaten can often be donated to local food banks and shelters. You’ll have the opportunity to help those in need while monitoring your own choices.

Help out at a shelter/soup kitchen.

Likewise, if you want to get in on the holiday foods, but you can’t eat them, give them away. Volunteering at a local shelter or soup kitchen gives you the chance to enjoy the aromas, sights and sounds of the holidays.

Stay Active.

Stretch.

Taking the time to stretch during the day will also give you a chance to practice mindfulness and tune into how your body is feeling. Focus on your physical well-being, so you can stay ahead of any problems.

Lift weights.

Strength training is a critical part of lifelong health. Stay strong. You can use dumbbells at home or employ the services of a local gym. If neither of these are to your liking, find ways to lift around your home. If you love gardening, maneuvering plants is a good way to keep yourself strong.

Engage in cardiovascular activity.

Running, walking, biking, dancing and fast-paced exercise are all great ways to get your heart pumping. Plus, if you enjoy these activities outdoors, you may take in the added benefit of mood-boosting daylight.

Love Yourself.

Don’t judge yourself.

You will eat a little comfort food. You might overindulge one day. Don’t beat yourself up or feel guilty about food. Simply get back on track as quickly as possible.

Believe in yourself!

You CAN get through the holidays. You just need a plan. Make one. Stick to it the best you can, and take notes for the future.

A mistake is not the end of the world!

If you check your blood sugar, and it is much too high, remember your insulin. One mistake shouldn’t end all efforts to enjoy the holidays.

Holidays and milestones will come.

EVERY YEAR for the rest of your life you have the chance to get better and better at navigating the holidays with diabetes. Develop a lifetime strategy that works for you.

---

About WakeMed Diabetes Management