Diabetes management: Tips for enjoying a safe and healthy holiday season
12/13/2022
They will be here
before you know it. The holidays are often filled with an excess of eating, an
abundance of stress and a lack of rest. If you
are one of the 38 million people in the United States with diabetes, you're
right to be concerned about managing the disease in the face of all the
temptations. Fortunately, there are many things you can do to make sure you
enjoy all the season has to offer while keeping your diabetes in check.
“Planning ahead is an
important part to enjoying the holidays and staying healthy with diabetes,”
says Jessika Jamgochian, an Advanced Practice
Nurse Practitioner specializing in endocrinology at Aspirus. “Once you
know what your schedule looks like, you can create a plan for keeping your
diabetes in check.”
Here are some ways to
keep the holidays healthy, courtesy of the American Diabetes Association (ADA),
Centers for Disease Control and Prevention (CDC) and Association of Diabetes
Care & Education Specialists (ADCES):
Time your medication. Holiday meals are often
eaten at odd times. You may need to have a snack at your normal mealtime or
have another plan in place.
Cook with care. You don't need to completely
rework your menu, but you might want to make some minor changes. There are ways
to make traditional holiday foods healthier by cutting back on sugar or using
fat-free, low-fat ingredients when cooking.
Watch portion sizes. Take small tastes of
high-calorie foods. Use a smaller plate at a buffet-style gathering. Keep your
overall carbohydrate and calorie intake the same as at a normal meal.
Eat a healthy snack. Before parties have a
healthy snack first so you aren't hungry when you arrive.
Keep focus off food. When you're at a party,
look for activities other than eating. Talk to family and friends and keep your
distance from high-calorie snack bowls and food tables. And remember to watch
what your drink, beverages contain calories too.
Circumvent stress. It's also a good idea to
avoid stressful situations during the holidays. Stress can have a negative
effect on your blood sugar level. Be careful not to take on too much.
Remember to exercise. The best way to
compensate for eating is to be active and include time for physical activity—a
natural stress reliever.
If you have questions
or concerns about the holidays, talk to your health care provider. Ask for
suggestions about how to modify your diet and get the most out of your diabetes
medication during the holiday season. To find a provider near you, visit www.aspirus.org/find-a-provider
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