7 Tips to Successfully Manage Diabetes this Holiday Season
Author: Brian Heckman
When it comes to the upcoming holiday season, my initial thoughts are of family, fellowship, fun, and FOOD! I love the special foods we prepare and devour only during the holidays.
However, many people, young and old, must adhere to dietary restrictions due to physical considerations, like diabetes, all year round, but especially during the holidays.
Because November is National Diabetes Month, I looked to the American Diabetes Association for guidance to share and found 7 tips to successfully manage diabetes this holiday season.
Prioritize Self Care
There are always many things to accomplish when preparing for the holidays and hosting holiday parties: shopping, cooking, baking, cleaning, and decorating. Be sure to take time for yourself before hosting holiday gatherings. Keep track of your glucose levels, eat and take your medications on time, and get plenty of sleep.
Bring a Healthy Dish to Share
Many times, guests of holiday dinners will be asked to bring a dish to share. This is an opportunity to avoid carb-heavy, sugary options with something delicious and nutritious that is healthy for you and your family and friends. Consider using Splenda as a sugar substitute in a dessert recipe or find yummy appetizers and sides on the ADA’s Diabetes Food Hub.
Avoid Skipping Meals
You might be tempted to skip breakfast or lunch in preparation for a big holiday meal, but that will have negative consequences for diabetics. Avoiding meals can cause blood sugar drops, especially if you take insulin or sulfonylurea; and it can lead to overeating at holiday mealtime which can cause blood glucose to spike. The ADA recommends you eat something well-balanced for breakfast and lunch and space the two meals out.
Practice Mindful Eating
The ADA says, “Lingering around the food table can lead to mindless eating—eating when distracted, not hungry, or not being fully aware of what or how much you are eating. Unsurprisingly, the opposite of mindless eating is mindful eating. Mindful eating is being intentional about what you are taking from the food table. You are fully aware of the food—how it tastes and smells, its texture, and how it makes you feel. You are eating in response to hunger cues.”
Plan Your Plate
No matter what kind of mealtime experience you have, buffet or family style, you should consider all of your food options before filling your plate. Include your favorites but focus on portion sizes so you don’t end up with heaping piles of starchy foods and carbs and tiny portions of protein and veggies. Check out the ADA’s Diabetes Plate for more professional insight.
Think About Your Drink
Beverages are usually an afterthought when thinking about holiday meals, but they shouldn’t be. Think about your drink and be mindful of the calories and sugars they contain. Sodas can have 140 calories and 40 grams of sugar per serving! That’s more than enough sugar for women and men. The American Heart Association recommends women consume no more than 25 grams/day and men consume no more than 36 grams/day. If you like sweeteners in your coffee or tea, try Splenda or another sugar substitute. If you opt for water, try adding fruit or a water enhancer for more flavor.
Move Your Body After the Meal
Don’t be a couch potato after your holiday meal. Lounging on the couch and watching football or a holiday movie will lead to higher blood glucose levels. Move your body after the meal by taking a walk, playing outdoors (or indoors) with children or grandchildren, or dancing to your favorite playlist. Moving your body after meals can help stabilize your blood sugar levels and keep them manageable. “Just be sure to test your blood glucose before and after physical activity or as directed by your health care professional,” explains the ADA.
Dietary considerations and the nutrition and well-being of our clients are areas of primary concern for the compassionate caregivers at Home Helpers. The collective goal of our team is to do whatever we can to make life easier and healthier for senior men and women with diabetes.
An experienced Home Helpers® caregiver can plan and prepare nutritious meals, provide transportation assistance to doctor appointments, offer medication reminders, provide companionship during mealtimes and physical activity, and so much more.
If you or a senior you know with diabetes would benefit from these or other home care services in the Canton, OH, area, Damey and I are happy to schedule a FREE consultation at your convenience to assess specific needs, discuss the many ways Home Helpers can assist, and create a personalized care plan.
Home Helpers® Canton, OH, is Veteran-owned and operated. We are honored to have received the Home Care Pulse – Best of Home Care® Provider of Choice Award, the Shooting Star Award (2011), and multiple Platinum awards for the superior level of care we provide. We are Certified Senior Advisors and members of the Home Care Association of America, Alzheimer’s Association, and International Franchise Association. Additionally, we were ranked in the Top 500 Franchises by Entrepreneur Magazine in 2019.
Home Helpers® Canton is Making Life Easier™ every day for male and female seniors in Stark County, Portage County, and portions of Summit County including the communities of Akron, Alliance, Canton, East Sparta, Hartville, Jackson, Massillon, Navarre, North Canton, Randolph, and surrounding areas. 330.892.9329
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