Dear Doc | Managing your blood glucose levels this Christmas
Published:Sunday | December 15, 2019 | 12:00 AM
Q Dear Doc, I am diabetic. I have not always been good with taking my medications, but I improved recently and have been doing good so far. There has been a lot of talk about diabetes and Christmas on social media, with a social media doctor saying diabetics always come to hospitals in January, “very sweet” and “full of sugar”, but it wasn’t said how to prevent this. No lie, I love my food, and I want to eat all the nice things this Christmas, too! How can I enjoy and still keep my sugars good.
A Yes, indeed! Diabetics do have a difficult time in the holiday season and do have poor values in the new year. I, too, love my food and feel all the food indulgences are the best part of the holidays, so I feel your pain. However, just because you have diabetes doesn’t mean you have to miss out on all the deliciousness that the holiday has to offer.
Having and maintaining a meal plan is an important part of controlling blood glucose levels, and managing your diabetes during the holidays is simply continuing the same plan that you use during the other days of the year, but with a bit more flexibility.
Here are some helpful tips:
First of all, you may want to tell your family members that you are on a strict meal plan so that they won’t add to the temptation and offer you anything not on your plan.
Maintain your usual schedule
Even on your days away from work, get up, eat, take your medications and exercise as you usually do.
Check your blood sugar frequently
Check your blood sugar more frequently during the holidays, especially if you have adjusted your insulin doses. Make allowances for the changes in your exercise schedules as well as your eating opportunities.
Budget your sweets and treats
To keep your blood sugars from skyrocketing, include sweets and treats as part of your carbohydrate allowances. Choose the meat and side vegetables and salad at dinner, making that your carbohydrate instead of your favourite dessert, such as your mother’s famous Christmas cake.
Watch your alcohol intake
Similar to the sweet treats, if you want to indulge in alcoholic beverages, be sure to include these in your meal plan as well. Alcoholic drinks are typically more high in calories and can cause your blood glucose levels to rise and fall. Be sure to plan out your beverages as well and stick to the plan.
Recommendations for alcohol for those with diabetes are no more than one drink per day for women and no more than two per day for men. (One drink equals four ounces of wine, 12 ounces of beer, one ounce of distilled spirits.)
Avoid snacking between meals
Despite our best efforts, holiday meals are never usually ready on time. Because of this, it can lead to an increase in hunger which can result in overeating, or can also increase your temptation to snack between meals. If you overeat, trying to fix it by skipping a meal afterwards may cause you to overeat when you have your next meal or snack. A great addition to your meal plan is to account for possible food delays. By consuming protein pre-meal, you can help to ward off any ravenous hunger while waiting for dinner.
Drink water before your meal
Another trick to avoid overeating is drinking a full glass of water before you start to eat. By doing this, you can reduce the amount of food you consume. The water will make you feel full early, and help to reduce your appetite.
Don’t forget vegetables
Ensure your plate is filled with a good portion of non-starchy vegetables. Vegetables help you to get the healthy carbs you need while making you feel fuller longer. A quick tip is to fill at least two-thirds of your plate with non-starchy vegetables. This will leave less room for any temptations or even seconds.
Out of sight, out of mind
When the meal is finished, it’s best to pack away the leftovers. This can help to keep temptations out of sight and keep you from going for more of the good stuff.
Be party-smart
We covered the family events, but we cannot forget the Christmas parties.
At the party, have the vegetable-based appetisers first, then the meat or cheese appetisers. Place your appetisers on a napkin, instead of a plate, to help reduce the likelihood of overfilling the plate.
Another tip: Don’t stand near the buffet table or food at a party. Keep hydrated. Drink water or club soda, and keep a calorie-free drink in your hand to keep sipping.
Remain active
It can be very tempting to slow down your activity levels during the holiday season, especially with time off from work and all the parties, but it is very important to still remain as active as you were before.
If 40 minutes a day at once isn’t possible, try breaking your exercise up into 10-15 minute segments, two or three times a day.
Take a walk after you finish your meal.
Use the extra time off from work to squeeze in extra activity.
After all the above tips, the important thing to remember is that no one is perfect. No matter how hard you try to stay on our plans or manage your blood glucose levels, sometimes not everything goes as planned, and that is alright. The following day will be another chance. It’s vital to ensure you don’t beat yourself up about any mishaps that might happen or if things do not go as planned.
Put the focus on family and friends and not on food. Enjoy what you do eat. Savour each bite! Most importantly, remember to include time for exercise, meals, and relaxation. The holidays will only be great if you’re in good health to enjoy them.