With Christmas and New Year, the time for celebrations is here. This season is filled with get-togethers, holidays, and endless parties.
However, managing diabetes during these festivities can be challenging. The abundance of delicious food and drinks, often high in calories and sugar, can lead to rapid spikes in blood sugar levels. Additionally, altered routines during the holidays can cause further blood sugar fluctuations. The stress of the season and disruptions to sleep patterns can also negatively impact blood sugar levels. Understanding how holiday celebrations can affect blood sugar and having strategies in place can help you maintain stable levels throughout the season. Here are some of these tips.
Tips to maintain healthy blood sugar levels during the holiday season
1. Choose wisely
Opt for dishes that contain healthy proteins, non-starchy vegetables, and whole grains. These will keep you full and prevent cravings. Also, avoid high-sugar and high-carb items.
2. Portion control
Practice portion control. Use smaller plates and avoid returning for seconds. It’s helpful to fill half your plate with vegetables and balance the other half with lean proteins and whole grains.
3. Stay hydrated
Drink plenty of water instead of sugary drinks. Staying hydrated can help control hunger and reduce cravings for high-sugar foods.
4. Limit alcohol consumption
If you choose to drink alcohol, do so in moderation. Alcohol can affect blood sugar levels and may cause fluctuations.
5. Mindful eating
Eat slowly and savor each bite, allowing your body time to signal when it is satisfied. This can help prevent overeating.
6. Eat before you go
Having a healthy snack beforehand can help curb appetite and prevent uncontrolled eating. You can snack on a handful of nuts, which will keep you full for longer and also offer a wide range of nutrients.
7. Monitor blood sugar levels.
Keep a close eye on your blood sugar levels, especially if you deviate from your routine. This will help you understand how your body reacts to certain foods.
8. Incorporate physical activity
Try to engage in physical activity before or after festivities. A walk after a meal can help lower sugar levels and aid digestion.
Some additional tips for diabetics to prevent unnecessary spikes
- Keep a regular meal schedule to maintain stable blood sugar levels. You should aim to eat at the same times each day.
- Learn to count carbohydrates and factor them into your meal planning. Choosing the right amount can help manage blood glucose levels effectively.
- Be aware of your medication routine and consult your healthcare provider about any necessary adjustments during holiday festivities.
- Opt for foods that have a lower glycemic index as they cause slower rises in blood sugar. Include whole grains, legumes, and non-starchy vegetables.
- Be aware of the signs of high and low blood sugar and have a plan in place for managing these issues.
- Keep up with regular health check-ups to monitor your overall health and manage your diabetes effectively.
With a little planning and awareness, you can enjoy the festivities while maintaining stable blood sugar levels. It’s all about finding the right balance and making mindful choices.