The holiday season is definitely upon us. Now that Thanksgiving is over, the rest of the holidays will be here before we know it. But, not too fast, we still need to get through Hanukkah, Christmas, Kwanzaa, New Year’s, and we might as well throw Valentine’s Day in there too!
From November through January and even into February, there are tempting foods associated with each holiday. There are cookie exchanges at work, the kids are bringing home treats from school, relatives are sending edible fruit arrangements and wine and cheese baskets. From turkey with all the trimmings to holiday cookies to giant boxes of chocolate candy, food is abundant.
Tis’ the season to indulge, imbibe and add another hole to the belt strap. We all struggle with holiday dining and the extra pounds it brings. But for someone living with Diabetes, holiday dining brings on more than just extra pounds. It brings stress, anxiety and can cause serious health issues if not monitored closely.
Indulging on every sweet treat in sight may not necessarily be the best option, but with careful planning holiday dining and diabetes don’t have to be such a worrisome combination. Whether you’re staying home this holiday season or venturing out to small family gatherings, office parties or restaurants, you need to be prepared. You need to know what to eat and when to eat so that your blood glucose levels stay on track and don’t sky-rocket or plunge in the other direction. Because we know how difficult holiday dining and Diabetes can be, we’ve put together a few simple strategies to help you get through the season and enjoy some holiday cheer.
Holiday Dining and Diabetes Strategy #1: Use a Continuous Glucose Monitor
The key to getting through this holiday season is to monitor levels closely. With the help of a Continuous Glucose Monitoring System, like the FreeStyle Libre, monitoring blood glucose levels has never been easier. A Continuous Glucose Monitor (CGM) allows for a quick scan in a matter of seconds and gives a current reading, a trend arrow and an 8-hour history. This allows for easier tracking of daily patterns plus your CGM will alert you when you’re trending high or low. A CGM allows you to enjoy the holidays and serves as a designated driver, so to speak, to help get you back on track if you get carried away.
Holiday Dining and Diabetes Strategy #2: Be Prepared
A Continuous Glucose Monitor can help to prepare you even before the holidays begin because it allows you to understand how certain foods affect your levels and can help to better manage food choices and control portion sizes. Check blood sugar levels more often both before and during the holidays to help you stay on track so you can indulge more often. Another way to be prepared and stay in control is to eat before you attend a holiday gathering. Filling up on healthier options before, can help to avoid giving into temptations and over-indulging later.
Holiday Dining and Diabetes Strategy #3: Talk to the Host
If attending a holiday gathering at someone else’s home, don’t be afraid to ask what is on the menu and let them know why you’re asking. Dietary restrictions are very common these days and a gracious host will want to make sure there is something for everyone. “With 34.2 million Americans living with Diabetes”1, chances are someone else at the party will be thankful that you asked. If the holiday gathering is at a restaurant, be sure to check out the menu before you go or call ahead to see if there is a special holiday meal. Being prepared before you go is always an important step in managing Diabetes.
Holiday Dining and Diabetes Strategy #4: Bring a Dish to Share
You should always offer to bring a dish when attending a holiday gathering at someone else’s house. The host will be less stressed knowing there is something safe for you to eat, but this also gives you the opportunity to educate others about Diabetes awareness. Find a recipe to share and encourage guests to try something new. There are simple Diabetic recipe tricks and tips that can benefit everyone, like replacing the sugar in a cake recipe with homemade applesauce. Use this opportunity to create awareness and help others.
Holiday Dining and Diabetes Strategy #5: Stick to a Schedule
Timing is everything. But, if you’re attending a holiday gathering, you can’t always control when the meal is served. Pack snacks and be prepared with extra food that you know you can eat to avoid a potential crisis.
Another common mistake that we all make is skipping meals to make room for all of the good stuff later. While this is not a good idea for anyone, it is particularly dangerous for someone living with Diabetes. Skipping meals can cause sugar crashes and extreme fluctuations in glucose levels and is never a good idea. Plus, being hungry makes us give into temptation and causes overeating and binging which can wreak havoc on managing blood glucose levels.
Holiday Dining and Diabetes Strategy #6: Understanding the Effects of Food
Arm yourself with knowledge and understand the chemistry of food and what it does to your body. It’s not just sweet treats that are the enemy. Carbohydrates convert to glucose. Understand that a pile of mashed potatoes with gravy, plus a dinner roll with butter, along with a serving of pie à la mode will cause a surge in blood sugar.
It’s also important to understand the effects of alcohol and what that spiked eggnog or champagne toast on New Year’s Eve will do to blood glucose levels. Imbibing on alcohol can also raise blood sugar and interfere with Diabetes medications. This is when your Continuous Glucose Monitor can be a designated driver and help keep levels on track.
Holiday Dining and Diabetes Strategy #7: Food Budgeting
Following the plate rule during the holidays will help to maintain healthy eating and stay in control. Try to make sure your plate is filled with 50% vegetables, 25% starch and 25% protein. Check levels often and then go from there when deciding what to eat next. Consider skipping the carbs and replacing it with a decadent dessert instead. Replace sugary sodas and coffee drinks and fill up with water instead to gear up for holiday eating. Budgeting your food and being conscious of what you eat and when you eat is a sure-fire way to get through the holiday dining season.
Holiday Dining and Diabetes Strategy #8: Creating a Support Network
The key is not to lose control this holiday season. Sometimes not being able to have something only makes us want it more. That is why it’s important to create a strong support system that can help you stay in control. Connecting with others who are also dealing with Diabetes creates a strong support network where ideas and concerns can be shared. Helping others deal with Diabetes will take your mind off of your own struggles and allows everyone to learn from each other.
Holiday Dining and Diabetes Strategy #9: Exercise and Keep Moving
“Exercise lowers blood glucose levels and boosts the body’s sensitivity to insulin, countering insulin resistance and has been linked to lowering HbA1C values in people with Diabetes.”2 It’s tempting to sit on the couch and watch the football game or even take a little cat nap after a big holiday meal, but get up and keep moving instead. Go for a walk, play a family game of football or corn hole, do something, anything to stay active.
Holiday Dining and Diabetes Strategy #10: Get Some Sleep
Holiday parties that last into the wee hours of the night and staying up late to ring in the New Year, can wreak havoc on sleeping patterns. Diabetes and sleep problems often go hand in hand. Diabetes can cause sleep loss and not sleeping well can cause dips in blood sugar levels. “High blood sugar can cause frequent urination”3 and extra trips to the bathroom at night. While “extra glucose in the body draws water from tissues causing dehydration,”3 prompting extra trips for glasses of water in the middle of the night. Maintaining a solid sleep schedule during the holiday season will alleviate many of these issues.
We Wish You a Happy Holiday Season
On behalf of all of us at Quest Health Solutions, we wish you a healthy, happy and safe holiday season. This is a time to celebrate with family and friends and enjoy all that the season has to offer. Living with Diabetes doesn’t mean that you can’t celebrate with everyone else. Be cautious, plan ahead, make the right food choices and most importantly enjoy the holiday.
Quest Health Solutions is here to support you during the holidays and always. We are committed to providing Diabetes education to our patients and healthcare providers. To learn more about how Continuous Glucose Monitors can help you manage your diet during this holiday season, contact us 1-877-888-7050 Option 3, Ext. 1011 or email ben@questhealthsolutions.com .
1. (2020) Centers for Disease Control and Prevention. Available at < a href="https://www.cdc.gov/diabetes/library/features/diabetes-stat-report.html#:~:text=34.2%20million%20Americans%E2%80%94just%20over,1%20in%203%E2%80%94have%20prediabetes" target="_blank">Click Here accessed on 23 November 2020.
2. (2020) Harvard Health Publishing Harvard Medical School. Available at Click Here accessed on 24 November 2020.
3. (2020) Healthline. Can Diabetes Affect Your Sleep Schedule? Available at Click Here accessed on 25 November 2020.