When you have type 2 diabetes (T2D), you become accustomed to monitoring the foods and drinks you put into your body. It takes dedication, consistency, and sheer willpower to manage this, and a lot of those diagnosed remove temptations in their homes for added success. Then come the holidays peppered with things that drive up blood sugar levels and threaten a diabetic’s delicate management system. It is a sore spot for diabetes patients around the globe. The reality is, by attacking it head-on, you can holiday-proof your type 2 diabetes and still keep your condition on track.
Better Choices Without Deprivation
Type 2 diabetes is a condition that affects the body’s ability to use insulin. Insulin is a hormone that is secreted by our pancreas. It has many functions, but concerning diabetes, it helps the cells in our bodies absorb and process sugar (glucose) in the blood for energy. When the body is resistant to insulin, sugars do not get absorbed as they should. This results in high sugar levels, and if this continues for long enough, it can wreak havoc on your body. While our body produces some sugar amounts naturally, most sugar comes from what we eat or drink.
Managing healthy blood sugar levels is achieved by a healthy diet, exercise, and following treatment recommendations made by your doctor. The holidays can be challenging because so much can be out of your control. What’s on the menu and the time you eat can significantly impact your ability to make good choices when added to the constant barrage of temptation. While healthy options are the best, letting yourself be a little flexible will help you get through without the guilt. Here are some simple ways you can set yourself up for success:
- Don’t skip meals to “save up” for the feast.
- Eat as close to your regular mealtimes as possible. If you can’t, eat a small snack to keep blood sugar levels from dropping.
- Offer to bring a healthy dish.
- Cut back on carbs like bread and potatoes if you want a sweet treat.
- Start with vegetables first to curb your appetite.
- It takes 20 minutes for your brain to realize you are full. Eat slowly.
Exercise helps balance out those extra calories and reduces stress. You can walk after a family meal, or pick another way to get that heart rate up, keep movement in your daily schedule.
1.5 million Americans receive a diagnosis of type 2 diabetes every year. Clinical research studies help us learn more about this chronic condition. The knowledge learned paves the way for improved ways to detect, manage, and eventually prevent T2D. We are currently looking for participants to enroll in our type 2 diabetes studies here at ActivMed Practices & Research, LLC. To learn more about these studies at our Methuen, MA location, visit our study website.
References:
https://www.cdc.gov/diabetes/library/features/holidays-healthy-eating.html
https://www.webmd.com/diabetes/features/sweet-holiday-tips-diabetics