We often feel enticed to give in to temptation when the holidays are upon us. With sweet treats and several other delicious foods on the table, it’s hard to say no. Unfortunately, for diabetics, indulging in all of these foods and drinks can be hazardous. When you eat too many carbs and sugars, it can be detrimental to your health. Hyperglycemia can lead to serious symptoms, which is why you should teach yourself methods to be both happy and healthy as the holidays draw closer.
1. Focus On Hydration
Hydration is a key element that we all need to focus on when attending to our health. For a person with diabetes, hydration plays an even more important role – especially if you might find yourself tempted to grab a drink or a piece of candy while hanging out with others during the holidays.
Both short and long-term goals come with proper hydration. When nine men who were previously diagnosed with type 2 diabetes reduced their intake of water for three days, they experienced heightened blood glucose levels. While the study was small, it still merits a reason for diabetic people to remain hydrated.
Dehydration can also have other effects on your body. It exposes you to a higher risk of heat-related injuries, kidney problems, and even seizures. Dehydration has also been linked to hypovolemic shock, as well as problems with the urinary tract.
2. Don’t Neglect Your Physical Activity
When the holidays are upon us, we often find our hands full – and this means we sometimes forget the important tasks that are on our usual schedule. One of the tasks that many people tend to neglect during the holidays is their physical exercise.
Sure, it’s nice to take a break sometimes, but when it comes to managing your diabetes, you need to ensure you remain physically active. Regular exercise during the holidays can help to improve blood glucose control. It’s also a great way to ensure you burn off the extra calories you eat during this time – and we all know that weight gain is something that diabetics need to try and avoid as much as possible.
3. Make Sure To Get Enough Sleep
Many people overlook the important role that a good night’s sleep plays. When you do not get enough sleep, you put your own health at risk. Sure, there are short-term effects like tiredness and fatigue the next day – but there are also other long-term effects of poor sleep.
One report explains that poor sleep, even in the short term, can cause problems with diabetes management. Sleep deprivation may cause an increase in the level of resistance your cells have against insulin. When insulin resistance increases, it can further contribute to the worsening of your diabetes.
Additionally, many people find that they feel hungrier when they do not get enough sleep. This increases the chances that you may eat too much, which can cause your blood glucose to rise during the day.
4. Use Smaller Plates To Serve Yourself Food
Overeating is a common problem during the holidays. There is so much food on the tables that you often find yourself unable to control yourself when you start to fill your plate with food. The high carbohydrate content of these foods are sure to spike your blood glucose levels. This can lead to the need for more insulin – and cause a spiral of fluctuating sugar levels.
Consider using smaller plates when you serve up for yourself. Even if your friends and family members are choosing regular-sized plates, grabbing a smaller one can help you gain more control over how much you are going to eat.
5. Watch Your Alcohol Intake
Alcoholic drinks often contain high amounts of sugar and sometimes even carbohydrates. This is usually because the mixers people use to prepare alcoholic drinks are loaded with added sugars.
If the holidays are approaching, you already know that alcohol will most likely be involved. There’s no need to completely avoid alcoholic drinks, but you should drink in moderation. Also, consider what you drink – as some drinks contain much more sugar and carbs than others.
Another important tip while drinking, especially as a diabetic, is to drink a glass of water in between every drink. Some diabetics also find it useful to turn to a glass of sparkling water now and then. This helps you cut down on drinking and reduces the impact of alcohol on your blood sugar regulation.
6. Plan Ahead Of Time
The last tip that we want to share is to ensure you plan ahead of time. Going into the holidays without being organized and with no plan can make it difficult to be in control. Consider who will be joining you during the holiday and keep their habits in mind.
When you know what to expect, it’s easier to plan out what you are going to eat, which activities you are going to participate in, and how you are going to respond to different people. You also need to ensure you have enough of your medication used to manage your diabetes before you set off for the holidays.
Bottom Line
Diabetes is a chronic disease, but it does not have to be as limiting as some people think. When you navigate the holidays as a diabetic, there are a few smart choices you can make. These choices can reduce your risk of hyperglycemia and hypoglycemia, but still ensure you can have fun with friends and family. Start with the six tips that we looked at in this post to help you manage your diabetes without compromising on having a good time when the next holiday season kicks in.