By now, you may have realized that the holidays can make it tough to stick with habits, especially if you have diabetes. Will power is tested by the abundance of food and drink. Also travel can hinder physical activity. In addition, other life stressors contribute to throwing your blood glucose out of wack.
The latter is a genuine physiological response. Cortisol, a stress hormone, creates metabolic change. 
It causes your liver to synthesize glucose from non-carbohydrate sources, reduces glucose uptake by your cells, and suppresses insulin secretion by the pancreas, amongst other things. It’s a glucose management nightmare!
On the bright side, all is not lost. Stress can be minimized when we have a planned response for triggering events. Below are some common holiday situations you may wish to plan for. Also, consider others that are unique to you.
Manage Holiday Stress with a Plan
- Determine acceptable limits. You may choose to eat more, or sleep and exercise less than usual. It’s up to you to decide how much flexibility is acceptable.
- Prepare for family. Family gatherings can bring laughter and joy, along with frustration and disagreements. How will you minimize the latter?
- Prioritize and plan for holiday activities. Pick and choose who and what will get your time and what you need to create a health-supportive environment. Being overcommitted and underprepared are common causes of stress.
- Plan a holiday budget. Financial stress is still stress.
- Remember your past successes with diabetes self-management. It’s easy to feel discouraged when holidays disrupt normal routines.
Good information! Do you have any strategies for eating are the holidays? I have type 2 diabetes. Thanks!
Good question, Patti. Thank you for asking. The Diabetes Plate Method can be a good starting point as it provides meal planning guidance for any time of the year. See the link below for more information.
Also, remember these key strategies:
1. Eat regular meals, as skipping meals can result in large glucose fluctuations.
2. Be mindful of portion sizes. With so much to choose from, try using 2 – 3 bite portions if there will be a lot of items on your plate.
3. Find opportunities to stay active – 10 minutes here and there is better than nothing.
4. Share desserts
5. For social events, bring a no-to-low-calorie beverage. There are many festive and flavorful mocktail recipes available on-line. Your local library might have recipe books to reference too!
Diabetes Plate Method: https://foodsmartcolorado.colostate.edu/nutrition-and-health/diseases-and-conditions/diabetes/the-plate-method-and-diabetes/