Balance festivities and blood sugar

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

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.

Benda highlighted the role of mindful eating in blood sugar management. She recommended 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,” she said.

Benda said 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.

Benda advised 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 said.

That puts people in a tough spot.

“Our bodies are kind of like cars where our engines don’t want to be flooded by a lot of energy at one time,” Benda said. “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 said offering higher-protein and vegetable-based options can contribute to healthier choices.

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 said engaging in activities like exercise, walks and socializing without focusing on food can help mitigate stress responses.

Benda further suggested to open communication with family members managing diabetes. Understanding their preferences and incorporating healthier options into holiday meals can make a significant difference.

Physical activity is a key component of managing blood sugar levels. Moving after meals helps utilize circulating blood sugar, providing energy and promoting overall well-being.