9 Tips for Managing Diabetes During the Holidays

The holidays can be a challenge for people with all types of diabetes. Your schedule changes daily with parties and travel. You're staying up late, eating foods you don't usually, and your gym schedule is non-existent. All these things can make diabetes management difficult and add stress to what is meant to be a happy and festive season. Luckily, there are plenty of tactics to keep yourself healthy while enjoying all the food, parties, and excitement. Make a commitment to yourself and make your diabetes care a priority this holiday season!

Don't skip meals to save up for a feast

Skipping meals is never a good idea for people with diabetes. Eating consistently throughout the day leading up to your event will help keep your blood sugar levels stable and help prevent overeating later.

Check your blood sugar levels often

Speaking of blood sugar levels, make sure to check them often. The holidays mean our schedules and mealtimes are different; chances are, you're guessing carb amounts on more than one item on your plate. Making sure your blood sugar levels are in a safe range is more important when you're faced with so many variables.

Consider raising your basal insulin

Chances are, you'll be sitting down for long periods while eating and visiting over the holidays. This means your insulin needs are different. On days you know your activity levels will be lower, consider giving yourself more basal insulin. Speak to someone on your diabetes care team for advice before making insulin changes!

Stacking boluses can be dangerous

Plan your eating so you can bolus for food with appropriate timing. Try to leave three hours between each bolus. This gives your body time to absorb active insulin. Stacking boluses, resulting in extra insulin on board, can result in hypoglycemia later, possibly while sleeping.

Stay active during the holidays

Make being active a priority. Even a ten-minute walk (or a snowball fight?) within 30 minutes of a meal will help keep your blood sugar levels stable. Ask a loved one to join you!

Sleep!

Sleep is essential in diabetes management. Lack of sleep affects blood sugar levels, insulin needs, and hunger. Make sure to aim for 7-8 hours per night.

Come prepared

Showing up to your holiday party with a plan to manage your diabetes will make it easier. If you can, bring your favorite healthy snack or meal. If not, bring measuring cups and scales to measure your food, know where you can find the carb amounts of unfamiliar foods (look them up beforehand and bring a cheat sheet, or google them as you serve yourself), and take your insulin before you start eating.

Ask for help

Having every single family member holding you accountable can be very uncomfortable and overwhelming. However, having someone hold you accountable and offer support is important. Make sure to ask one or two people to help. They can help you count carbs, ask you how your blood sugars are, remind you to give insulin, and encourage activity.

Enjoy the foods you love

Don't miss out on your favourites. But remember to measure what you eat so you can dose insulin accordingly. Some other tips? Look at the entire table before choosing what to eat- choose only your favourites and enjoy them. Try to include some of your regular foods, like fruit and vegetables. If you don't love what you're eating, don't eat it. It is OK to leave it on your plate. Fill your plate, take your insulin, and then walk away from the snack or buffet table.

How do you know if you've succeeded?

Success may look different for you, but I know I've succeeded when I have enjoyed my night, bloused for all my food, and wake up the next day with a blood sugar under 10.0 mmol/L!

For more tips and tricks, check out these resources:

• https://www.cdc.gov/diabetes/library/features/holidays-healthy-eating.html
• https://www.jdrf.org/blog/2021/11/24/managing-diabetes-during-the-holidays/
• https://www.diabetes.ca/about-diabetes/stories/how-to-enjoy-your-holiday-favourites-and-still-manage-your-blood-sugar

Happy Holidays!