Staying on Track During the Holidays with Type 1 Diabetes

Lindsay Cohen, RDN

Credit: Mama-Betes

The holidays are a time for celebrating, spending time with friends and family, and of course, eating delicious food. For those with type 1 diabetes, keeping blood sugars in range while navigating high-carb food choices and endless delicious desserts can be a challenge. It's easy to feel overwhelmed and tempted to eat more than usual.

However, enjoying the holidays with type 1 diabetes is possible. With a little extra planning and mindfulness, you can enjoy the season without sacrificing your health.

Pre-Holiday Planning

Before the holiday season begins, take some time to create a plan to help stay on track. Consider scheduling a visit with your doctor to discuss any concerns you might have. This is a great time to review your blood sugar or continuous glucose monitor (CGM) logs and adjust medication and insulin dosages accordingly.

Remember, the goal during this busy time of year is balance, not perfection. Set realistic expectations for yourself, give yourself grace and focus on making healthy choices most of the time while allowing yourself some indulgences in moderation.

If you're attending holiday get-togethers, consider reaching out to the host in advance to get an idea of the menu and bring a diabetes-friendly dish to share. If you plan to travel, pack some healthy snacks and fast-acting carbs to treat low blood sugars on-the-go.

6 Tips for Navigating Holiday Meals

Avoid Skipping Meals:

• Maintain your regular meal schedule as much as possible.
• If a meal is delayed, have a small snack to keep your blood sugar stable if needed.

Portion Control:

• Use smaller bowls and plates.
• Be mindful of serving sizes.
• Fill half your plate with non-starchy vegetables.

Eat and drink mindfully:

• Prioritize lean protein, non-starchy vegetables, healthy fats and whole grains.
• Limit sugary drinks and desserts but don't deprive yourself! Allow yourself to enjoy your favorite holiday treats in moderation. A little indulgence here and there is perfectly okay as part of a balanced approach.

Hydrate:

• Drink plenty of water or other unsweetened beverages throughout the day to stay hydrated.

Monitor Blood Sugar:

• Check your blood sugar more frequently than usual.
• Be prepared to adjust insulin dosages as needed.

Move after meals:

• Take a walk after your meal to help prevent a large post-meal blood sugar spike.

Managing Stress and Enjoying the Holidays

Though the holidays are generally a time of fun and excitement, they often bring stress, and stress can impact blood sugar levels. Remember to prioritize your own self-care throughout the holiday season by scheduling some downtime for yourself and setting boundaries.

Aim for adequate sleep and incorporate physical activity into your routine. Most importantly, focus on the true spirit of the holidays, connecting with loved ones. Shift your focus from food to meaningful conversations and connect with loved ones through games and activities.

In Summary

Navigating the holidays with type 1 diabetes requires a bit more planning and mindful decision-making, but it's absolutely possible to enjoy the festivities while keeping your health front and center. Remember to prioritize your well-being, communicate your needs, and don't be afraid to make adjustments along the way.

By embracing a balanced approach, you can enjoy the season while keeping your blood sugar in check and feeling your best. Here's to a happy, healthy and delicious holiday season!