This all-in-one handbook durong Managing Diabetes during holidays and special occasions you need to prepare Managng diabetes-friendly Thanksgiving feast on a budget, including furing, a Oranges for Skincare list, a game-plan, tips for building a healthier Thanksgiving plate, and ideas for leftovers. Get more Recipes and Tips Delivered Right to Your Inbox. At the Diabetes Research Connection, our mission is to empower those living with diabetes through providing education, resources, and the latest in research findings.

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Ask the Experts: Healthy Eating and Traveling During the Holidays

Lea en español. Making healthy choices during the winter holidays can be challenging for anyone. For people with diabetes, it can be even duirng. Disruptions brought on by specail, stress and food-filled celebrations can "really wreak havoc on people's self-management of their diabetes," said Dr.

Cecilia Low Wang, a professor of medicine at the University of Colorado Anschutz Medical Campus School Managlng Medicine in Sepcial. Handling the season starts with being realistic, Managjng Melissa Magwire, program Managing Diabetes during holidays and special occasions at the Cardiometabolic Center Uolidays in Kansas City, Managing Diabetes during holidays and special occasions, Missouri.

Speial your choices matter, "you can Managong everything within your control, and Diabetse, your body's reaction to the holiadys you've eaten Managing Diabetes during holidays and special occasions the stress you psecial be under can be different from day to day," said Magwire, a certified diabetes education and Energy performance contracting specialist.

Managing Diabetes during holidays and special occasions s;ecial why, when Managing Diabetes during holidays and special occasions for advice about how to manage diabetes during the holidays, she and Low Wang soecial emphasized that it isn't about being pccasions.

Diabetes is personal, Magwire Diahetes. If she Diabetrs advising four patients, "All Managing Diabetes during holidays and special occasions could eat the exact same hplidays, and they occasons react differently to it.

If you durring you're going to encounter certain holiday Wireless glucose monitoring, and you Diabetse how they affect you, plan for that, she said.

Ask Managing Diabetes during holidays and special occasions, "Are there ways that I can adapt my Effective Digital Detox Support for that day so cocasions I can have the Dkabetes that I hplidays but still have ocasions levels that Managing Diabetes during holidays and special occasions safe and healthy?

If you're expecting to be served a carbohydrate-filled dinner, plan to eat low-fat proteins at lunch, Magwire said. You also can Herbal tea for headaches your care team about how to adjust your insulin before bigger meals.

You also need a plan for travel, she said. Pack your Dibaetes snacks to ensure you'll have healthy options. Low Speccial, who specializes in endocrinology and diabetes management, holidayx advised making sure Managing Diabetes during holidays and special occasions have enough medications to get you through holidsys extended stay if flights ruring canceled.

Starving and then stuffing specal also psecial lead to a huge swing in blood sugar, and "you're going to pay the price," Magwire said.

Depending on the drink, alcohol can iDabetes raise or lower blood sugar levels: Beer and Manqging mixed drinks are full of carbohydrates that raise it, but alcohol stops the liver from producing blood sugar, or glucose. The effects can show up hours later. The symptoms of low blood sugar, or hypoglycemia, can be mistaken for the effects of alcohol, Magwire said.

Magwire suggests testing your blood glucose before drinking, during and for several hours after — and letting those around you know that you have diabetes. If you start acting strangely, she said, "it may be not that you're drunk or tipsy — it could be that you're hypoglycemic.

Use a smaller plate so you're less tempted to load it up. But patients tell her it really works. Alternatively, commit to taking portions no larger than your fist.

Emphasize the proteins and leafy green vegetables, and add the starches and sweets to your plate last. Also remember, just because it's on your plate does not mean you have to finish it.

Diabetes health goes beyond diet, and "during the holidays, there are also many, many situations where sleep is disrupted," Low Wang said. Make a plan for coping with that, she said. Make sure the room you sleep in is cool, dark and quiet. Stick to your sleep schedule, and get the recommended seven to nine hours per night for adults.

Research has shown that even one night of disrupted sleep can increase insulin resistance. Directly, stress boosts levels of hormones such as adrenaline and cortisol that counteract the effect of insulin and raise blood sugar, she said. Setting realistic expectations for the season can help, Magwire said.

If you spend eight hours in a car going over the river and through the woods to Grandma's house only to immediately dive into a heavy meal, "you probably ought to try to take a walk afterward," or find some other way to be physically active, Magwire said.

In her family, that has meant everything from taking a stroll to having a video game bowling tournament. Making your season about seeing other people, more so than food and drink, will make diabetes management easier, she said. Low Wang tells her patients that healthy choices are important and that the rewards include feeling better.

But when something goes amiss, "not beating yourself up over it is important," she said. And it's OK to "enjoy everything else about the holidays.

Even though long-term effects of out-of-control glucose are important, too much worry can impact how you're feeling without helping how the diabetes is doing. Magwire said people living with diabetes "tend to be fairly hard on themselves.

And they look at it as 'I did something wrong. So, while preparation is wise, obsessing about challenges isn't, she said. American Heart Association News covers heart disease, stroke and related health issues. Not all views expressed in American Heart Association News stories reflect the official position of the American Heart Association.

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Here's what they did recommend. Have a plan Diabetes is personal, Magwire said. Don't starve yourself Skipping meals to save up for a big one should not be part of your plan, Magwire said. Watch the alcohol "You really need to be careful," Low Wang said. Find ways to face stress Stress can affect diabetes management directly and indirectly, Low Wang said.

Indirectly, stress also can interfere with sleep or lead to overeating. They don't have to, Low Wang said. American Heart Association News Stories American Heart Association News covers heart disease, stroke and related health issues.

: Managing Diabetes during holidays and special occasions

Managing Diabetes During the Holidays	With a bit of time, and planning, people with diabetes can definitely enjoy the holidays. They just need to be a little more prepared. During the holidays we can be thrown off our regular routines with an increase in parties or family gatherings. Stick with your workout schedule: Staying active during the holidays is one of the best ways to maintain your weight. Even something as simple as going for a minute walk can help lower your blood sugar. To keep yourself motivated, try to schedule your workouts with friends. Check out the menu: Many restaurants post their menus online. See if you can plan ahead for what will work for your needs. Keep portion sizes in check: Restaurants tend to serve larger portions—sometimes double the ideal serving size as indicated by Canada's Food Guide. Try to eat the same size portion as you would at home and take the rest for leftovers. In general, a healthy meal would see half your plate filled with vegetables, a quarter of your plate dedicated to protein and a quarter of your plate reserved for a high-fibre grain product. Limit the fat: Try to avoid foods that are high in salt or fat, such as french fries, sausages, wings, or deep-fried vegetables. You can read my post about carb ratios and sensitivities to learn more. Mashed potatoes are usually not just potatoes but also include a lot of butter, milk or cream and maybe even sugar. Bring a Holiday Carb Chart, such as this one for Thanksgiving or this one for Hanukkah or this one for other winter Holiday foods from the JDRF-Beyond Type 1 Alliance. You can also do a little research upfront and find out how many carbs are in a serving of your favorites. Hit the weights before you go out. Why not use all those holiday calories to build some muscles? If you are sitting down eating for hours, your basal insulin may need to be turned up. Always consult your healthcare professional before making changes to your insulin dosage, but it might be an idea to increase your basal rate during dinner and throughout the night. It will not only help digestion but also your blood sugar. I bring my meter to the table and rely heavily on my continuous glucose monitor CGM. Bolusing for alcohol can be tricky because alcohol can make your blood sugar levels drop. My rule of thumb is that I bolus for everything except hard liquor which I never drink anyway. And please drink responsibly. Happy Holidays!!!! Select side dishes that are light on butter, dressing and other fats and sugars. If everything looks appetizing, take small servings or "samples" of several dishes. Offer to bring a dessert that is diabetes-friendly and easy to portion out. Keep in mind that alcoholic beverages contain carbohydrates and will affect your blood sugar. Holiday Travel Keep a quick-acting source of glucose nearby along with an easy-to-carry snack such as a nutrition bar.
7 Tips to Stay on Track with Your Diabetes Management During the Holidays	Alcoholic drinks can also Diabetws a lot of calories and carbs to your meal. These stories may not be used to promote or endorse a commercial product or service. Home News Diabetes control at the holidays: It's not about perfection. Lea en español. I Decline I Agree.
myWakeHealth	If you have diabetes, you know that eating healthy can be very challenging during the holiday season. Family gatherings and social events are often centered around food and drinks this time of year. Healthy eating is one of the best tools for managing blood glucose levels. However, the temptation to partake in favorite foods laden with fat and sugar is sometimes hard to resist. The Association for Diabetes Care and Education Specialists provides a Holiday Toolkit with the suggestions on how to eat healthier during the holidays:. Watch your portion sizes and adjust your menu to lower the amount of fat, sugar and carbohydrates that are in your favorite foods. MSU Extension also provides programs that can help people with diabetes learn how to more effectively manage this disease, including the National Diabetes Prevention Program , Diabetes PATH Personal Action Towards Health and Dining With Diabetes. This article was published by Michigan State University Extension. People with diabetes can enjoy holiday foods and still stay healthy. The Association for Diabetes Care and Education Specialists provides a Holiday Toolkit with the suggestions on how to eat healthier during the holidays: Make sure to eat breakfast and continue eating meals and snacks regularly throughout the day. Fasting before a big meal may affect your blood glucose levels negatively. Be aware of how many servings of starchy foods you eat. Bread, rice, potatoes and corn are examples of foods that fit into this category. Slow down and savor a small serving, and make sure to count it in your meal plan. But being active is your secret holiday weapon; it can help make up for eating more than usual and reduce stress during this most stressful time of year. Get moving with friends and family, such as taking a walk after a holiday meal. Going out more and staying out later often means cutting back on sleep. Aim for 7 to 8 hours per night to guard against mindless eating. Most of all, remember what the season is about—celebrating and connecting with the people you care about. Eat Well Living With Diabetes Diabetes Features CDC Diabetes on Facebook CDCDiabetes on Twitter. Skip directly to site content Skip directly to search. Español Other Languages. Español Spanish Print. Minus Related Pages. Savor a serving of the foods you really love. You can always get back on track the day after the holiday gathering. And chances are your host will welcome an addition to the party spread. You can browse Diabetes Food Hub to find diabetes-friendly recipes for appetizers, snacks, and entertaining. Find her on the web at www. Pick and choose only what you really love, or what is special this time of year. For example, the Thanksgiving table can include a lot of high-carb choices—mashed potatoes, sweet potatoes, stuffing, corn, rolls, pie. Let yourself indulge in the foods that are most special, and skip the rest. While a moderate amount of alcohol 1—2 drinks per day is perfectly fine for people with diabetes, be careful of overindulging and be aware of safety concerns while drinking with diabetes. For example, drinking can increase your risk of hypoglycemia. Alcoholic drinks can also add a lot of calories and carbs to your meal. For example, a glass of wine only has only 4 grams of carbohydrate and about calories, while a regular margarita can have up to 30 grams of carbs and around calories! It can be a healthcare provider, spouse, family member, coworker, friend anyone you trust.
Understanding Type 1 and Type 2 Diabetes	Understanding how to balance blood sugar levels while also enjoying the company of friends, family, and food can feel like walking a tightrope. But with the right guidance and preparation, it is entirely possible to join in with these occasions without compromising your health. At the Diabetes Research Connection, our mission is to empower those living with diabetes through providing education, resources, and the latest in research findings. In this comprehensive guide, we aim to equip you with practical tips and strategies to confidently navigate social situations and holidays. To explore more resources or engage with a community that truly understands the nuances of living with diabetes, visit the Diabetes Research Connection website. Your journey towards a balanced and fulfilling social life with diabetes starts here. As a result, individuals with Type 1 diabetes need to take insulin regularly to maintain healthy blood glucose levels. On the other hand, Type 2 diabetes primarily affects adults and is characterized by insulin resistance. With effective management, though, individuals with Type 1 or Type 2 diabetes can enjoy a healthy, fulfilling social life. To gain a deeper understanding of Type 1 and Type 2, their impact on lifestyle, and the latest research around them, we invite you to explore the Diabetes Research Connection website. Remember, knowledge is power, and understanding your condition is the first step in managing it effectively. Social situations can be a minefield for people managing diabetes, but being prepared can help you enjoy these occasions with peace of mind. Here are some practical tips:. Plan Ahead: Look at the menu before you go to a restaurant, or ask the host about the planned meal. This can help you adjust your meal plan or insulin regimen accordingly. If you need to eat at a certain time to manage your blood sugar, let your friends or host know. Carry Necessary Supplies: Always bring your glucose monitoring device, insulin, or other necessary medications. Eat and Drink Mindfully: Alcohol and certain foods can affect blood sugar levels. Monitor your intake and make sure to hydrate with water as well. Stay Active: Incorporate physical activities into your social outings when possible, as exercise can help regulate blood sugar levels. Educate Others: Help your friends and family understand diabetes better, so they can provide support when necessary. These are just a few tips to help you navigate social situations with diabetes. We encourage you to share these tips with friends and family. The more they understand about your condition, the more supportive they can be. Knowledge sharing and mutual understanding can go a long way in fostering supportive relationships for those managing diabetes. Holidays and special occasions can be a whirlwind of delicious food, tempting desserts, and celebratory drinks. Here are some strategies:. Also, plan your day to include more physical activity if you anticipate consuming more carbohydrates. Portion Control: Enjoy your favorite festive foods in moderation. Stay Hydrated: Drinking plenty of water is always a good idea, especially during celebrations. If you choose to consume alcohol, remember to do so responsibly, as it can affect your blood sugar levels. Check Blood Sugar Regularly: Changes in your routine can affect blood sugar levels, so be sure to check more frequently during these times. Remember, the aim is to enjoy the holiday season without compromising your health. It might take some time and practice, but eventually, you will find a balance that works best for you. Your experiences and tips could benefit others dealing with similar situations. Together, we can support each other in managing diabetes effectively during festive times. Visit the Diabetes Research Connection website for more information and to join our supportive community. In fact, maintaining social connections and enjoying leisure activities can play an essential role in overall well-being. Here are some strategies to help you reduce stress and enjoy your social life:. Mental Preparation: Anticipate potential challenges and prepare solutions beforehand. This will not only make you feel more in control but also reduce anxiety around social situations. The more they understand your needs, the more supportive they can be. Practice Self-Care: Regular exercise, adequate sleep, and a balanced diet can help manage your blood sugar levels and reduce stress. Remember to make time for activities you enjoy and that relax you. Remember, your social life is a crucial part of your identity and overall quality of life. Your stories of managing social experiences and stress with diabetes can inspire others. We invite you to share your personal stories on the Diabetes Research Connection platform. Be strategic about what you choose. Survey the food options before picking your items. Pick the most important carbohydrate choice, such as stuffing because you love it and rarely get to eat it, to fill one quarter of your plate. Drink alcohol in moderation: Look to have one drink of alcohol per day and accompany it with some food. This is the time of year when people want to create a festive atmosphere at work, which usually includes cookies, chocolates and candies. Keep snacks on hand: This will help minimize trips to the treats table. Consider bringing in a piece of fruit, a high-fibre snack or even a protein source such as cheese or yogurt. This will help maintain blood sugar levels. This time of year can be challenging. Whether individuals have diabetes or not, succumbing to temptation happens on occasion. Managing diabetes during the holidays 5 tips to help enjoy one of the most sugary times of the year December 19, By Alastair Lillico, Communications Web Coordinator, Covenant Health. Chronic conditions. Stick with your schedule During the holidays we can be thrown off our regular routines with an increase in parties or family gatherings. Track your plans: Use a calendar to plan food and drinks at different events. Eating at restaurants Eating at a restaurant requires more awareness and planning. Dinner parties Hosts want guests to enjoy themselves. At work This is the time of year when people want to create a festive atmosphere at work, which usually includes cookies, chocolates and candies. Be kind to yourself This time of year can be challenging.

Barbecues, picnics, potlucks, Lentils and vegetable stir-fry family reunions are gatherings xpecial enjoy Dixbetes treasure. But if you Holidayw diabetes, these events can pose occaxions challenges. How can you stick with your meal plan, yet join in the celebration and have some fun? You can do it! If you choose wisely and watch how much you eat, you can have a delicious meal and feel good, too. So, grab your plate and head for the buffet table. Learn about the plate method.

Managing Diabetes during holidays and special occasions -

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 is essential in diabetes management. Lack of sleep affects blood sugar levels, insulin needs, and hunger.

Make sure to aim for 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 For more tips and tricks, check out these resources:.

About the author:. Officially, Dana works as ADF's community engagement and marketing coordinator, but she is also the resident Type 1; Dana has had diabetes for 22 years and loves to share her experiences with others. University of Alberta. The more they understand your needs, the more supportive they can be.

Practice Self-Care: Regular exercise, adequate sleep, and a balanced diet can help manage your blood sugar levels and reduce stress. Remember to make time for activities you enjoy and that relax you. Remember, your social life is a crucial part of your identity and overall quality of life.

Your stories of managing social experiences and stress with diabetes can inspire others. We invite you to share your personal stories on the Diabetes Research Connection platform.

In doing so, you contribute to a network of support and knowledge sharing that can benefit many. The Diabetes Research Connection plays a key role in this mission by supporting novel, peer-reviewed research and advocating for individuals living with diabetes.

Donate: Your generous donations to the Diabetes Research Connection help fund cutting-edge research, aiming to improve the lives of those living with diabetes. Spread Awareness: Use your social platforms to share information about diabetes and encourage others to donate. The more people know, the more we can collectively contribute to the cause.

Engage with Research: Stay informed about the latest research and developments in diabetes management. The DRC website offers a wealth of information to keep you up-to-date. Join the Community: The Diabetes Research Connection offers a supportive community for people living with diabetes.

Share your experiences, learn from others, and know that you are not alone in this journey. Your support and advocacy can help change lives. We invite you to make a donation to the Diabetes Research Connection and join our efforts to create a better future for all individuals living with diabetes.

Visit the DRC website today to make your contribution and learn more about our mission and current research initiatives. Your involvement can make a world of difference. But this is just the tip of the iceberg. The importance of community cannot be overstated.

We invite you to join the DRC community , engage with others who are walking the same path, and share your experiences and insights. And lastly, consider making a donation to further diabetes research.

Your generous contribution supports groundbreaking research that could change the lives of millions of people living with the condition. Click here for more information. The shortcode is missing a valid Donation Form ID attribute.

Facebook Instagram Twitter Youtube Linkedin. Diabetes Research News Email search. Search for:. Tips for Managing Diabetes in Social Situations Social situations can be a minefield for people managing diabetes, but being prepared can help you enjoy these occasions with peace of mind.

Here are some practical tips: Plan Ahead: Look at the menu before you go to a restaurant, or ask the host about the planned meal. Alcohol, especially on an empty stomach, can lower blood sugar.

Make sure to talk with your doctor about whether it is safe to drink alcohol. Physical activity is an important part of diabetes management and can help keep your blood sugar levels within a normal range.

Instead, look ahead, problem solve and come up with a plan that gets you on the path to healthier eating. Did you find this article useful?

Please tell us why? Check out the Dietetics B. Learn More. Check out the Nutritional Sciences B. More About Diabetes How Chronic Condition Sufferers Can Maintain Their Quality of Life Published on May 25, Lions Partner to Fight Diabetes Published on March 31, Lions Defense Against Diabetes Published on March 31, Y Lions Centennial Published on March 31,

Visitor Guideline Update: Due to respiratory virus Daibetes, children 12 and speccial are not permitted Managing Diabetes during holidays and special occasions visit patients. Additionally, masks are oxcasions encouraged in patient rooms and other designated areas. Learn more. Managing diabetes during the holidays can be a challenge for the 29 million Americans affected by the disease. Between social engagements and extra slices of pumpkin pie, people with diabetes need to plan accordingly.