It seems like just yesterday but once again Thanksgiving is right around the corner. <\/p>\n\n
And the rest of the holidays are soon to follow.<\/p>\n\n
It starts with Halloween and pounds of candy. <\/p>\n\n
Then, it just spirals downward from there.<\/p>\n\n
From November through January and even into February, there are tempting foods associated with each holiday. <\/p>\n\n
While it\u2019s great to have the holiday season upon us, it also means it \u2018tis the season to indulge, imbibe and wreak havoc on our blood sugar.<\/p>\n\n
We all struggle with holiday dining and the extra pounds it brings. But for someone living with diabetes, holiday dining brings on a whole new level of issues.<\/p>\n\n
The holiday season also brings stress, anxiety and can cause serious health complications if not monitored closely. For this reason, the holiday season typically associated with cheer and good tidings can be beyond overwhelming for diabetes patients. <\/p>\n\n
Indulging on every sweet treat in sight may not necessarily be the best option, but with careful planning, holiday dining and diabetes don\u2019t have to be such a worrisome combination. <\/p>\n\n
Whether you\u2019re staying home this holiday season or venturing out, 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\u2019t sky-rocket or plunge in the other direction. <\/p>\n\n
Because we know how difficult holiday dining and diabetes can be, we\u2019ve put together a few simple strategies to help you get through the season and enjoy some holiday cheer.<\/p>\n\n\n
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. \nA 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\u2019re trending high or low. A CGM allows you to enjoy the holidays and serves as a designated driver to help get you back on track if you get carried away. <\/p>\n\n
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. <\/p>\n\n
If attending a holiday gathering at someone else\u2019s home, don\u2019t be afraid to ask what is on the menu and let them know why you\u2019re asking. Dietary restrictions are very common these days and a gracious host will want to make sure there is something for everyone. \u201cWith 34.2 million Americans living with diabetes\u201d1, 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.<\/p> \n\n
You should always offer to bring a dish when attending a holiday gathering at someone else\u2019s 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. <\/p>\n\n\n
Timing is everything. But, if you\u2019re attending a holiday gathering, you can\u2019t 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. \nAnother 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 over-eating and binging which can wreak havoc on managing blood glucose levels.<\/p> \n\n
Arm yourself with knowledge and understand the chemistry of food and what it does to your body. It\u2019s 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 \u00e0 la mode will cause a surge in blood sugar. \nIt\u2019s also important to understand the effects of alcohol and what that spiked eggnog or champagne toast on New Year\u2019s 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. <\/p>\n\n
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. <\/p>\n\n
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\u2019s 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 creates a forum to learn from others. <\/p>\n\n
\u201cExercise 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.\u201d2 It\u2019s tempting to sit on the couch and watch the football game or even take a little catnap 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. <\/p>\n\n
Holiday parties that last into the wee hours of the night 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. \u201cHigh blood sugar can cause frequent urination\u201d3 and extra trips to the bathroom at night. While \u201cextra glucose in the body draws water from tissues causing dehydration,\u201d3 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. <\/p>\n\n\n
On behalf of all of us at Quest Health Solutions, we wish you a healthy, happy and safe holiday season. Living with diabetes doesn\u2019t mean that you can\u2019t celebrate with everyone else. Be cautious, plan ahead, make the right food choices and most importantly enjoy the holiday. <\/p>\n\n
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 at 1-877-888-7050 Option 3, Ext. 1011, email ben@questhealthsolutions.com<\/a> or schedule an appointment today<\/a>. <\/p>\n\n\n\n 1.\t(2020) Centers for Disease Control and Prevention. Available at Click Here<\/a> accessed on 13 November 2021.<\/p>\n\n 2.\t(2020) Harvard Health Publishing Harvard Medical School. Available at Click Here<\/a> accessed on 14 November 2021.<\/p>\n\n 3.\t(2020) Healthline. Can Diabetes Affect Your Sleep Schedule? Available at https:\/\/www.healthline.com\/health\/diabetes\/diabetes-and-sleep<\/a> accessed on 14 November 2021.<\/p>\n\n\n","protected":false},"excerpt":{"rendered":" 10 Tips to get through the season It seems like just yesterday but once again Thanksgiving is right around the corner. And the rest of the holidays are soon to follow. It starts with Halloween and pounds of candy. Then, it just spirals downward from there. From November through January and even into February, there … <\/p>\n