The holidays are a time for family gatherings and delicious meals. However, they can also be a time of extra stress and temptation for the 8.9% of Americans living with diabetes.
Between festive foods, busy schedules, and travel, it’s easy for blood sugar levels to fluctuate. At Wake Family Medicine, we understand that managing diabetes during holiday time can feel overwhelming, but it doesn’t have to be. With some planning and awareness, you can enjoy the occasion while staying in control of your health.
Here are five practical tips to help you manage diabetes during the holidays:
Holiday meals often come with plenty of carbohydrates and sugary desserts, which can quickly spike blood sugar. Planning ahead helps you make healthier choices without feeling deprived.
If you’re attending a family gathering, ask what foods will be served so you can plan your portions in advance. Offer to bring a dish you know fits your eating plan — like roasted vegetables, a fresh salad, or a sugar-free dessert.
If you take insulin or other medications, try to keep your usual meal schedule. Skipping meals or eating later than usual can lead to blood sugar highs and lows. When in doubt, pack a healthy snack such as nuts, cheese, or fruit to help you stay balanced if meals are delayed.
The holidays wouldn’t feel complete without a few special indulgences, and that’s okay, but moderation is key. Rather than trying every dessert on the table, choose one small portion of your favorite. Eat it slowly and enjoy each bite.
Keep an eye on portion sizes, particularly for foods like mashed potatoes, bread, or stuffing, which are high in carbohydrates. You can balance these choices by filling half your plate with non-starchy vegetables and choosing lean proteins like turkey or fish.
And remember to stay hydrated. Water supports your body's blood sugar regulation, while sugary drinks like soda, punch, or cocktails can lead to quick spikes. Alternate alcoholic beverages with plain or sparkling water to stay on track.
It’s easy to let exercise slide when your calendar fills up with parties and family events. But physical activity is one of the best ways to help control blood sugar. Aim for at least 30 minutes of activity most days, even if it’s broken up into smaller chunks.
You can make movement part of your holiday traditions by taking a family walk after meals, playing an active game with the kids, or going ice skating or dancing. Even a short walk after eating helps your body use glucose more effectively.
If you’re traveling, bring comfortable shoes and look for ways to stay active, like using hotel gyms or exploring new places on foot.
With changing meal times, travel, and extra treats, your blood sugar may fluctuate more than usual during the holidays. That’s why regular monitoring is essential. Check your blood sugar before and after meals, and keep track of any patterns you notice.
If you wear a continuous glucose monitor (CGM), review your readings frequently to see how your body responds to different foods or activities.
Don’t forget to pack all your diabetes supplies if you’re traveling, including:
Bring more than you think you’ll need in case of delays. And if you use insulin, store it at the correct temperature to keep it effective.
The holiday season can increase the risk of emotional and physical stress, which can be caused by everything from planning events and meeting deadlines to managing expectations. Stress hormones like cortisol may raise blood sugar levels, making it even more important to care for your mental health.
Try relaxation techniques such as deep breathing, stretching, meditation, or spending quiet time alone when you need it. Don’t feel guilty about saying no to events that drain your energy.
Also, aim for at least seven to eight hours of sleep per night. Lack of sleep could increase insulin resistance and make it harder to manage blood sugar. Sticking to a bedtime routine, even during the holidays, helps your body stay balanced.
We help you stay healthy all year long, offering personalized diabetes care and nutrition guidance to support you through every season of life.
If you’d like help creating a diabetes management plan that fits your lifestyle, call Wake Family Medicine or use the online form to schedule an appointment. Together, we can help you celebrate the holidays with confidence.
