No matter what your traditions, the holiday season means a lot of delicious foods and family gatherings. This can pose challenges for someone managing diabetes.
“It is entirely possible to celebrate, enjoy traditional dishes and keep your health a priority,” said Dr. Aruna Venkatesh, an endocrinologist with University Health. “You just need to make thoughtful choices and plan.”
Throughout this blog, Dr. Venkatesh shares an easy guide to help monitor your blood sugar while balancing diabetes care and the holidays.
Monitor Your Blood Sugar
Keeping your blood sugar in range during this time is important because fluctuations can lead to both short-term discomforts and long-term complications.
When you’re enjoying time with family and friends, it’s easy to get caught up in the moment and forget to check your blood sugar. If that happens, watch for warning signs such as:
- Excessive thirst
- Frequent urination
- Fatigue
- Blurred vision
- Headache
If you experience these symptoms, drink plenty of water to flush out the sugar. Walking or doing some type of physical activity also helps to lower your blood sugar.
Health Risk for Uncontrolled Blood Sugar
When blood sugar stays high for too long, it can take a toll on your health and may cause complications like:
- Kidney disease
- Vision problems
- Nerve damage
- Heart disease
Monitor Your Carb Intake
Carbohydrates play a huge role in managing your blood sugar. During the holidays, when carb-heavy foods are everywhere, it’s important to remember that larger portions of carbs can raise blood sugar even more. Everyone responds differently to certain foods, so paying attention to how your body reacts is key.
Eating too many carbs can lead to weight gain, while eating too few can cause low blood sugar (hypoglycemia) and make your body break down muscle for energy.
Holiday Tips to Stay On Track
To avoid the post-holiday worry of, “What will my doctor say?” Dr. Venkatesh has a few tips you can keep in mind.
First, “don’t be so hard on yourself,” said Dr. Venkatesh. Yes, you can have tamales, pan dulce, latkes and Christmas pudding, but remember, moderation is key.
Second, don’t skip a meal to “save up” for that holiday party later. “Eat your regularly portioned meals at regular times to keep your blood sugar at range,” she said.
Lastly, planning can make a significant difference in how you manage your dietary choices during celebrations. If you know what dishes will be served, try to plan which foods you’ll enjoy in advance to help maintain steady glucose levels. Focusing on nutrient-dense foods and staying hydrated with water or low-calorie beverages are effective strategies to prevent overeating.
Remember, small adjustments, like enjoying a favorite dessert in a smaller portion, allow you to participate in holiday traditions while keeping your health in check.
More Tips to Remember This Holiday Season
Here are more ways you can feel confident and empowered throughout the holiday season:
- Take small portions of the food that tempts you.
- Eat a small, balanced meal at home so you are not tempted to overdo it.
- If you are invited to a celebration, offer to take a veggie tray or a low-carb dessert.
- Plan what you are going to eat before you serve yourself.
- Choose raw, grilled or steamed veggies instead of those with cream and gravy.
- Limit starchy foods. Fill your plate with veggies and lean protein first.
- Avoid alcoholic beverages.
- Check your blood sugar regularly.
If you already use a continuous glucose monitor it can help you stay ahead by observing rising blood sugars and modulating your diet.
Stay Mindful During the Holidays
Balance is key; savoring special treats in moderation, instead of depriving yourself, allows you to participate fully in the festivities without compromising your diabetes management.
If you overindulge, don’t be hard on yourself. Instead:
- Go for a nice walk with the family.
- Play a game outside if you can with the grandkids, nieces and nephews.
- Get moving at least 30 minutes per day.
- Register for a free group class at Texas Diabetes Institute
By integrating practical habits and staying mindful during the holidays, you can enjoy memorable moments while also prioritizing your wellbeing.
And remember, tomorrow is a new day and a new opportunity to get back on track.
Diabetes Care at University Health
If you need help staying on track, the diabetes educators at University Health Texas Diabetes Institute are here to help! Whether you are trying to simply manage diabetes or reach new health goals, our diabetes care team offers expert support throughout the holiday season and beyond.
Our team provides personalized guidance, education and encouragement designed to empower you in making informed choices about nutrition, exercise and blood sugar management.
Community Resources
Whether you receive care from us or not, you can find community resources related to diabetes care through our Institute for Public Health.
