As soon as the Halloween candy disappears, the holiday season is upon us, filled with treats of its own. In November, our minds turn a cornucopia of carbs — mashed potatoes and gravy, cornbread stuffing, sweet potato casserole and plenty of pie.
Thanksgiving is supposed to be a joyful time, but for many people, including those with diabetes, food-filled gatherings and family get-togethers can bring on some serious stress. As the holidays approach, take some time to think about your family dynamics and potential triggers, and come up with a plan that sets you up for success to manage your stress and make healthy choices. Here are some steps to help you get started.
- Get vaccinated this month. It’s no coincidence that transmission of the flu and COVID-19 tends to rise during the holidays, as more people travel and gather indoors for parties. The best way you can protect yourself is to make an appointment to get vaccinated. That way, you’re less likely to take home any uninvited guests (i.e. viruses) from festivities.
- Stock up on healthy snacks. Whether you’ll be on the road or hosting at your house, do yourself a favor and stock up on snacks that will give you energy and don’t require much prep. That way, when you start feeling hangry you have options on-hand. Some good options include vegetables and hummus, nuts, string cheese, hard boiled eggs, Greek yogurt and fresh fruit, apples and natural peanut butter, jerky, roasted chickpeas, edamame and popcorn.
- Drink lots of water. If you’re traveling, don’t forget to take along your refillable water bottle so hydration is always within reach. At parties and gatherings, prioritize water and other unsweetened beverages over drinks with sugar and alcohol.
- Don’t skip meals. Consistency is important when you’re trying to control your blood sugar. On Thanksgiving day, avoid any temptation to skip breakfast or lunch in anticipation of a big dinner. Instead, eat small meals during the day and try not to overindulge at dinner to avoid glucose spikes and dips.
- Offer to bring a healthy dish when you’re invited to parties. Odds are, you won’t be the only one who is trying to make healthy choices and other partygoers may be grateful for a better-for-you option. If it’s a dinner party, consider offering to bring a green salad with homemade dressing, a veggie tray or roasted vegetables. Or bring an array of flavored sparkling waters to share with the group.
- Visualize your plate. Approach Thanksgiving dinner with an idea of what your plate should look like (here’s a diabetes plate guide from the American Diabetes Association). Aim to fill half of the plate with non-starchy vegetables, like Brussels sprouts, green beans or salad. One-quarter of the plate should hold protein, such as turkey. And one quarter should hold your carbohydrates, such as mashed potatoes or stuffing. Opt for small servings of a number of different dishes so that you can have a taste of everything you’d like to try and not feel as though you’re missing out.
- Move your body. After a big meal, it’s tempting to sink into the couch in a daze of turkey tryptophan. Resist the urge and do something active outside, whether it’s going for a family walk, tossing a ball around or playing tag with the kids. Beyond Thanksgiving, itself, strive to keep your exercise routine going throughout the holidays. According to the American Diabetes Association, people who move after eating may benefit from more stable glucose levels. Physical activity has boundless benefits for both your physical health and your mental health. And for those who feel stressed out during the holidays, a walk, jog, bike ride or trip to the gym can offer a nice break from family time and food. (If you’re starting a new routine, you should talk to your doctor first about what’s right for you).
- Don’t shirk on sleep. Sleep gives you the strength and stamina you need to be your best every day. According to the Centers for Disease Control and Prevention (CDC), when you get enough sleep you may be giving a boost to your immune system and making it easier, overall, to function mentally and physically. Sleep also helps regulate hormone levels that can help control insulin, according to the CDC. To lower your risk of health complications, expert say adults should strive to get seven to nine hours of sleep a night. Try to be consistent about sleep over the holidays to boost your mood and to manage stress.
- Plan activities you enjoy that aren’t centered around food. Contrary to many traditions, an indulgent meal does not have to be at the center of every holiday celebration. Think about different ways of connecting with the people you love without having to worry about what you’ll eat. Maybe that means scheduling phone calls with friends or family who have fallen out of touch or committing to a weekly walk with a neighbor. Maybe it entails volunteering with colleagues at a meaningful non-profit or hosting a craft night with friends. Make a list of activities you enjoy and people you want to see, and then get creative about socializing this holiday season.
- Focus on the meaning of the holidays, and not just the meals. Look beyond the turkey and dressing this year to reflect on what the holidays mean to you and your family. While it’s true that food tends to take center stage, it’s up to all of us to bring out the deeper meaning of why we gather and what we’re grateful for, so it doesn’t get washed away when the dishes are done.
As Thanksgiving gets closer, gratitude will be top of mind. It’s a good opportunity to think about your health and all that you can do. Every day, your body and brain work hard to help you accomplish amazing things. Show your gratitude by making healthy choices that will continue to pay off well into the future.
