How to manage your diabetes and enjoy the holidays

When the holiday season rolls around, celebrations often center on food. But this focus on treats and traditional menus can be hard for the 30 million Americans living with diabetes.

If you have this condition, you already know how important it is to manage your blood sugar through what you eat, how active you are and the medications you take. 

During the holidays, keeping your diabetes well-managed matters even more. High blood sugar can lead to serious complications over time.

"It can be challenging to maintain a healthy diet during the season when there are lots of sweet and savory temptations at home, at work and at parties and other holiday events," says Judith Harer, RN, BSN, CDCES, a diabetes program coordinator at PeaceHealth in Vancouver, Washington. 

"There's no reason that people who have diabetes can't still enjoy their favorite treats," she says. "Don't deprive yourself, just don't go overboard when it comes to calories, carbohydrates and sugars." 

Plan ahead for parties and travel

Whether you're hosting, going to a party or traveling to visit family, a little planning goes a long way.

At parties: Scan the table before filling your plate. Choose smaller portions of your favorites, balanced with vegetables and lean proteins. If you're bringing a dish, make it a healthy option so you know there's something you can enjoy.

When traveling: Pack diabetes supplies in your carry-on bag, including extra medication, testing supplies and snacks. Bring twice as much as you think you'll need in case of delays. Keep medications in their original labeled containers for passing through airport security. 

If you use a continuous glucose monitor (CGM), you can go through security with it. Metal detectors won’t harm CGMs, but some scanners can damage them. To protect yours, ask for a pat down instead of going through a body scanner. Pack the charger and transmitter in carry-on bags to avoid the X-rays used on checked luggage.

With festive drinks: If you choose to drink alcohol, do so with food and limit yourself to one or two drinks a day. Alcohol can cause blood sugar to drop. To make sure you're not headed for a crash, check your levels before, during and after drinking.

Avoiding the urge to splurge

Here are a few strategies that health experts recommend to help you stay on track:

• Eat close to your usual times to keep your blood sugar steady.
• Eat foods that are high in protein and fiber, and those that include healthy fats. If you have sweets, cut back on other carbs at mealtimes.
• Don't skip meals to save up for a feast. It will be harder to maintain your blood sugar, and you'll be really hungry — thus more likely to overeat.
• Savor a small serving of the foods you enjoy instead of denying yourself completely.
• Being active can help make up for eating more than usual. It’s also a great way to manage stress at a demanding time of year. Consider going for a walk after meals or taking a group exercise class.

Keep up with your routine

Holiday celebrations can disrupt your schedule. Even so, try to maintain your healthy habits:

• Check your blood sugar as often as your doctor or care team recommends.
• Take your medications on time, even if your eating schedule changes.
• Get enough sleep. Lack of rest can affect your blood sugar.
• Stay hydrated by drinking plenty of water throughout the day.

If you need extra support at the holidays or after, talk with your primary care provider. They can help you find resources to manage your diabetes year 'round.

"The holidays are such a special time to reconnect with family and friends," says Harer. "Coming together to enjoy the food — in moderation — is certainly a big part of it. But you can plan ahead so creating lasting memories becomes the real focus."