Balancing Festivities and Blood Sugar

A Diabetes-Focused Guide to Healthy Holidays

The holiday season is a time of joy and celebration, but for those managing diabetes, it can present unique challenges. Karrie Benda, a Registered Dietitian at Aspirus, emphasizes the importance of self-care, mindful eating, and stress management during this festive time.

 

Benda notes that while her tips are geared toward those with diabetes, many of the recommendations that she gives for lifestyle and eating apply to everyone.

 

The Impact of Self-Care:

One of the significant challenges faced by individuals with diabetes during the holidays is neglecting self-care. With numerous parties, holiday preparations, and social gatherings, it's easy to put self-care on the backseat. Benda advises, "Self-care, especially during the holiday season, is not a luxury but a necessity." Taking time for quiet moments, whether through exercise, meditation, or prayer, contributes to overall well-being and helps manage stress.

 

Mindful Eating for Blood Sugar Control:

Benda highlights the crucial role of mindful eating in blood sugar management. She recommends being mindful of the quantity of simple sugars consumed, such as candies, cookies, and holiday drinks. "Being mindful of your healthy foods and having treats in smaller proportions can significantly impact your overall well-being," notes Benda.

 

Strategic Food Pairing:

Benda says starting with vegetables and followed by higher-protein items before consuming higher carb selections can have a stabilizing effect on blood sugar levels. This approach helps avoid sharp spikes in blood sugar, making it particularly beneficial during social situations with tempting holiday spreads.

 

The American Diabetes Association’s (ADA) Diabetes Plate Method is a helpful tool for those looking for more guidance with meal planning.

 

Navigating Social Situations:

Benda advises against skipping meals in anticipation of a festive event.

 

“A lot of us think, ‘if I save up and I don't eat all day, then I can eat whatever I want that night or that day.” She says that puts us in a tough spot because “our bodies are kind of like cars where our engines don't want to be flooded by a lot of energy at one time. In this case, it could mean potentially eating a lot of sugars or a lot of fattening foods in a short time period.”

 

Eating balanced meals throughout the day prevents overindulgence when faced with a buffet or holiday spread. For those supporting individuals with diabetes, Benda says offering higher-protein and vegetable-based options can contribute to healthier choices.

 

Stress Management:

The holiday season often brings added stress, which can impact blood sugar levels. Stress triggers the production of cortisol, a hormone that can elevate blood sugars. Benda shares that engaging in activities like exercise, walks, and socializing without focusing on food can help mitigate stress responses.

 

Supporting Family Members with Diabetes:

Benda suggests open communication with family members managing diabetes. Understanding their preferences and incorporating healthier options into holiday meals can make a significant difference. "Make everything beautiful and attractive," says Benda, emphasizing that healthy eating during the holidays benefits everyone, not just those with diabetes.

 

Incorporating Activity:

Physical activity is a key component of managing blood sugar levels. Benda encourages finding ways to be active as a family or group, whether through dancing, virtual reality activities, or outdoor games. Moving after meals helps utilize circulating blood sugar, providing energy and promoting overall well-being.

 

Karrie Benda, RD, sees patients at Aspirus Riverview Hospital. If you have diabetes or prediabetes, talk to your provider about a referral to one of the Aspirus Diabetes Education Centers. Aspirus providers and specialists can help you with nutrition, exercise, medications, blood glucose monitoring, insulin pump therapy, intensive insulin management, avoiding complications and problem solving.

 

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