Five Things You Can Do This Month to Manage Your Diabetes

November is American Diabetes Month and marks the beginning of the holiday season. Whether you plan on laying low or preparing for events with loved ones, sticking to several crucial self-care habits can help you stay on track with your health goals this season.

Get Enough Sleep

One key benefit of getting enough quality sleep is strengthening your immune system to help prevent or limit infection in your body (Centers for Disease Control and Prevention, 2020). It is recommended that adults aim for at least 7 hours of sleep each night. Sleep benefits metabolism, mood, and overall well-being. Staying on a regular sleep schedule, setting a relaxing bedtime routine, and exercising regularly can help you get a better night's sleep.

Stay Active

Regular exercise plays a crucial part in managing diabetes. Exercise reduces insulin resistance and cardiovascular risk factors, contributes to weight loss, and improves well-being (Colberg et al., 2016). It is recommended that adults get 150 minutes of exercise each week. You can break this down to 30 minutes, 5 days a week. Aim for activities that get your heart beating faster such as a brisk walk, dancing, or riding a bike. Plan a family event to get everyone involved!

Eat Mindfully

It is possible to enjoy your favorite foods while managing diabetes. On a day with a holiday meal, be sure to eat breakfast and avoid saving carbs for later. For a truly special holiday meal, no food is on the naughty list. Start by filling your plate with steamed or roasted non-starchy vegetables, such as broccoli, cauliflower, or green beans, which are low in carbohydrates. These foods will help to fill you up without providing many calories. From there, include small servings of starchy dishes like your family's favorite stuffing. It can be tempting to add large portions of sweet potato casserole, mashed potatoes, and rolls next to the stuffing, however, take a small portion of the carbohydrate-rich foods. Savor the flavor of the food and engage in conversation to help you eat more slowly. Eat until the point of being satisfied, but not overly full, waiting 15-20 minutes before considering seconds. If having dessert, be mindful of the carbohydrate content and separate it from the meal by eating it later in the day.

Cut Back on Alcohol

The effects of alcohol on blood glucose can be unpredictable with diabetes. Those taking insulin and other diabetes medications can experience low blood sugars immediately or even hours after consuming the beverage (American Diabetes Association, 2021). In addition, certain alcoholic drinks can provide a lot of sugar and calories. It can also lower self-control, leading you to be less mindful of your food choices. If choosing to have an alcoholic beverage, be sure it is with a meal or snack, and not on an empty stomach.

Monitor Blood Sugar

This is an excellent time of year to focus on checking your blood sugar (blood glucose) regularly. Knowing your day-to-day levels can help you make informed choices, especially regarding your meal plan. Consider looking into a continuous glucose monitor, or CGM. These monitors allow for a quick scan in seconds and give a current reading, a trend arrow, and an 8-hour history. This allows for easier tracking of daily patterns, plus your CGM will alert you when your blood glucose is trending high or low.

The holiday season can be a tempting time of year with indulgent food choices, parties, and travel. Self-care is not just for those living with diabetes, but for everyone. Develop a realistic self-care plan to stay on track with your health goals as you enjoy the time celebrating and connecting with loved ones.

References

American Diabetes Association. (n.d.). Alcohol and diabetes.

Centers for Disease Control and Prevention. (2020). Sleep for a good cause.

Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., Horton, E. S., Castorino, K., & Tate, D. F. (2016). Physical activity/exercise and diabetes: A position statement of the American Diabetes Association. Diabetes Care, 39(11), 2065-2079.

Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Katz, E. S., Kheirandish-Gozal, L., Neubauer, D. N., O'Donnell, A. E., Ohayon, M., Peever, J., Rawding, R., Sachdeva, R. C., Setters, B., Vitiello, M. V., Ware, J. C., & Adams Hillard, P. J. (2015). National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep health, 1(1), 40-43.