Navigating the Holidays for Better Health
The holidays are a joyous time for most, filled with numerous gatherings, events, and celebrations. However, when it comes to nutrition and health, the holidays can also be a struggle. Here are tips to help you manage the holidays and your blood sugar:
Plan your meals - Skipping meals or eating without a plan may lead to making food choices in the moment that may spike our blood sugar. Nourish your body by eating regularly throughout the day. Take a few minutes and devise a plan for the week or every few days, including when you eat out. Look over the restaurant menu and make your selections before you go. Plan balanced meals that contain lean protein, non-starchy vegetables, complex carbs, and healthy fats. If you’re unsure how to create balanced meals that also taste delicious, check out the recipes on our website <link to recipes page>!
Focus on plants - Aim to fill 3/4’s of your plate with colorful, high fiber, plant-based whole foods, mainly non-starchy veggies, legumes, whole grains, fruit, nuts, and seeds. The fiber in plant-based whole foods helps to slow down how quickly we digest our food, resulting in a more gradual rise in blood sugar and overall better blood sugar management. Fiber also helps keep us full longer and our gut healthy.
Stay hydrated - Choose water instead of sugary holiday drinks. Start your day off by drinking water and continue sipping throughout the day. Even as the temperature drops, you lose fluids and risk becoming dehydrated. Dehydration can spike your blood sugar. So, drink up!
Honor your hunger and fullness - Holidays are full of social events, often centered around decadent foods. Listen to your body eat when you’re physically hungry and stop when you’re about 80% full. Slowing down can help you enjoy the taste of holiday favorites. This mindful eating practice enables you to pay attention to your hunger cues and stop eating when satisfied. It often results in eating smaller portions, leading to better blood sugar management.
Choose special treats - We frequently get bombarded with treats and goodies during the holidays. Choose to eat those treats that are truly special, the ones you enjoy, and that you are typically only available during this time. Select a moderate portion, then take your time and savor every single bite using the mindful eating strategies listed above.
Move daily - Take time daily to stay active for at least 30 minutes. From going on a walk with family or friends to dancing to holiday music, it doesn’t matter as long as you move! Holidays are busy, so you can even break up your activity into short, more manageable spurts throughout the day. Moderate physical activity can help lower your blood sugar. Strength training or resistance exercises can help lower blood sugar up to 24 hours or longer after your workout. Check out our activity videos featuring the NC A&T Extension LIFT Program <link to PA page>.
Rest - Aim for 7-9 hours of sleep each night. Try to keep your sleep schedule consistent by going to bed and waking at the same time each day. Even just one night of poor sleep can impact how your body uses insulin and lead to increases in blood sugar.
Use these tips to prioritize yourself in this busy holiday season, ensure you can feel less overwhelmed, and enjoy your time celebrating! Let’s finish this year feeling our best!
References:
Cannata F, Vadalà G, Russo F, Papalia R, Napoli N, Pozzilli P. Beneficial Effects of Physical Activity in Diabetic Patients. J Funct Morphol Kinesiol. 2020;5(3):70. doi:10.3390/jfmk5030070
Davies MJ, Aroda VR, Collins BS, et al. Management of Hyperglycemia in Type 2 Diabetes, 2022. A Consensus Report by the American Diabetes Association (ADA) and the European Association for the Study of Diabetes (EASD). Diabetes Care. 2022;45(11):2753-2786. doi:10.2337/dci22-0034
Davis J, Fischl AH, Beck J, et al. 2022 National Standards for Diabetes Self-Management Education and Support. The Science of Diabetes Self-Management and Care. 2022;48(1):44-59. doi:10.1177/26350106211072203
Gómez-Ruiz RP, Cabello-Hernández AI, Gómez-Pérez FJ, Gómez-Sámano MÁ. Meal frequency strategies for the management of type 2 diabetes subjects: A systematic review. PLoS One. 2024;19(2):e0298531. doi:10.1371/journal.pone.0298531
Hakam N, Guzman Fuentes JL, Nabavizadeh B, et al. Outcomes in Randomized Clinical Trials Testing Changes in Daily Water Intake: A Systematic Review. JAMA Network Open. 2024;7(11):e2447621. doi:10.1001/jamanetworkopen.2024.47621
Reutrakul S, Van Cauter E. Interactions between sleep, circadian function, and glucose metabolism: implications for risk and severity of diabetes. Annals of the New York Academy of Sciences. 2014;1311(1):151-173. doi:10.1111/nyas.12355
