10 Healthy Habits During the Holidays to Promote Diabetic Management

​People that have diabetes are at an increased risk of certain eye diseases, such as diabetic retinopathy and glaucoma. Keeping blood sugar levels steady is a great way to reduce your risk of eye complications.
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Managing your diabetes is a lifelong job. But there may be times when it is a bit more challenging, such as during the holidays. Many of us are busy shopping, attending parties, and prepping holiday meals. It is not only a busy time of year, but it can be stressful and filled with food and treats that can alter your blood sugar levels. 

Managing your diabetes efficiently is important to protect your eyes. There are several things you can do to enjoy the holidays and still manage your diabetes effectively, including the following:

1. Monitor your blood sugar frequently: If you are taking medication that lowers your blood sugar, you are probably used to checking your glucose level. During the holidays, when your routine might be a bit different, it can be helpful to check a little more often. Traveling, big holiday meals, and treats can all affect blood sugar levels.
2. Don’t skimp on sleep: The holidays can be a busy time of the year. With all the added responsibilities, you might find you are skimping on sleep. Lack of sleep can stress your body and may affect blood sugar.
3. Limit alcohol intake: You might enjoy toasting in the New Year with your favorite cocktail, but too much alcohol can throw your blood sugar out of whack. Eggnog, margaritas, and wine can have high sugar content. Enjoy a drink if you want, but avoid going overboard.
4. Watch for hidden sugar: Some of your favorite holiday dishes may start out healthy, but they can contain added sugar. For instance, sweet potatoes have a lot of nutrients. But when you top with brown sugar and marshmallows, it can spike your blood sugar levels.  
5. Utilize technology: In this busy season, consider simplifying and utilize technology to count your carbs. Mobile apps are available that help you track your carbohydrates and let you know how much insulin to take.
6. Schedule exercise: Regardless of how many things are on your to-do list, make time for exercise. Exercise not only decreases stress and helps with weight management, but it can also lower blood sugar.
7. Travel smart: If you are traveling for the holidays, be sure to pack all your diabetic supplies, such as medical ID, testing kits, and supplies for your insulin pump if needed. You don’t want to have to find an open drugstore if you run out. Also, traveling can affect your blood sugar. Be sure to pack healthy snacks and try to stick with your normal meal schedule.
8. Keep stress at bay: Adding extra holiday activities to your schedule can be stressful. Increased stress can trigger hormones that raise blood sugar levels. Additionally, some people eat more when they are stressed, which can lead to weight gain. This holiday season, find ways to relax and recharge, such as listening to music, yoga, or deep breathing exercises.
9. Swap a few ingredients on your holiday meals: Consider ways to trim the sugar and fat from your holiday menu. You can still have your favorites, but making simple swaps can help you keep your blood sugar levels steady and prevent weight gain. For example, use olive oil when cooking instead of vegetable oil. Cut the sugar in half in recipes. Substitute apple sauce for oil when baking. 
10. Don’t beat yourself up: If you do less than perfect when watching your sugar and weight during the holidays, try not to stress. Don’t beat yourself up about slip-ups. Small indulgences will usually not do any harm. Just get back on track the next day.

The holidays can be a great time of the year. You can enjoy parties, celebrations, and spending time with loved ones while still managing your diabetes. Also, remember to get regular eye exams as part of your diabetic management plan. If you have any questions or would like to schedule an exam with one of our eye doctors, please call us at 508-746-8600. 
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