Managing Diabetes During the Holidays: A Survival Guide

The holiday season is a time for family gatherings, festive foods, and joyful celebrations. But for the 29.7 million Americans living with diabetes, it can also be a season full of challenges.

With tempting treats, busy schedules, and stress levels on the rise, keeping your blood sugar stable may seem like an uphill battle. At Creekside Family Practice, we believe that you don’t have to miss out on the fun; you just need a strategy. Here’s how you can enjoy the holidays while keeping your diabetes under control.

Plan ahead for food and festivities

Holiday events often revolve around food, but that doesn’t mean you have to skip every party or bring your own plain salad. Instead, do some preparation.

If you’re attending a family dinner or work gathering, ask about the menu in advance. Knowing what’s available helps you decide which foods fit your meal plan and where you might need to make adjustments.

If you’re cooking, prepare diabetes-friendly recipes that everyone can enjoy, like roasted vegetables, grilled proteins, and sugar-free desserts. When visiting, bring a healthy dish to share, ensuring there’s something on the table that works for you.

And don’t forget portion control. Using a smaller plate, filling half with vegetables, and keeping starchy or sugary foods in small portions helps maintain steady glucose levels.

Don’t skip meals

You might be tempted to save up calories for a big meal later in the day, but skipping breakfast or lunch can backfire. Going too long without food may lead to low blood sugar, while overeating when the feast begins causes a blood sugar spike.

Instead, aim to consume balanced meals and snacks throughout the day, especially those rich in protein and fiber. These nutrients help you feel full and prevent sugar spikes.

If you know a holiday meal will be later than usual, pack a small snack, such as fruit or a handful of plain nuts, to tide you over.

Keep to your routine as much as possible

During the holidays, schedules can go out the window.  Travel, late nights, and irregular meals all affect your blood sugar, so try to maintain your normal daily habits. If you’re away from home, pack everything you need, like medications, testing supplies, and healthy snacks, so you can stay on track wherever the holidays take you.

Take medications on schedule, test your blood sugar as recommended, and stay active. Even short walks after meals can help your body process glucose more efficiently.

Manage stress and sleep

The holidays can bring joy, but also stress. From shopping and hosting to family dynamics, emotional strain can raise blood sugar levels. Practice stress reduction techniques like deep breathing and meditation, or simply take a few minutes to relax alone.

Sleep is equally important because irregular hours and late-night events affect your metabolism. Aim for seven to eight hours of sleep each night to regulate hormones that control hunger and blood sugar.

Don’t forget to move

Physical activity helps lower blood sugar and boost mood — something everyone can use during the holidays. After a big meal, invite family members for a walk around the block or a friendly game in the yard. Every bit of movement counts.

If you can’t fit in your usual exercise routine, look for creative ways to stay active. For example, taking the stairs instead of the elevator, stretching in the morning, or dancing at a holiday party.

Choose drinks wisely

Festive beverages can contain hidden sugar and calories. Eggnog, sweet cocktails, and holiday punch can send your blood sugar soaring. Water, sparkling water, or unsweetened tea are safer choices.

If you drink alcohol, do so in moderation and always with food. Alcohol can cause low blood sugar, especially for those taking insulin or certain diabetes medications. The American Diabetes Association recommends a maximum of one drink per day for women and two for men.

Be gentle with yourself

Even with the best planning, no one manages perfectly all the time. If your blood sugar goes off track, don’t be discouraged. Instead, refocus on healthy habits and get back to your routine the next day.

The holidays should be a time of connection and gratitude, not guilt or anxiety. By making mindful choices, you can enjoy celebrations and still take care of your health.

We understand that managing diabetes is especially challenging during the holidays. If you need help planning meals, managing stress, or reviewing your blood sugar before the festive season, schedule an appointment with us.

With thoughtful planning, mindful eating, and regular check-ins with your healthcare team, you’ll have everything you need to make this season merry, bright, and healthy. Call Creekside Family Practice or use the online form to get in touch.