There’s no question the holidays are the hardest part of the year for many of us to maintain a healthy diet. It’s even worse though for the hundreds of thousands of New Mexicans who live with diabetes.
There’s food temptations all around from holiday pies, to that co-worker that always brings home-baked cookies to work, to parties to travel and more – all of can easily disrupt our diets. That means it's also the season when eating healthy, staying active, and taking medication on schedule is harder to do.
With one 1 out of every 7 adults in New Mexico either pre-diabetic or diabetic, the New Mexico Department of Health (NMDOH) offers these great tips from the Centers for Disease Control and Prevention (CDC) on the best ways to try to manage one’s diabetes during the holidays:
· Stick to Your Plan
That means managing your diabetes during the holidays the same way manage it every day, with a few exceptions. Just because it’s the holidays, it doesn’t mean you get a holiday from maintaining your health. Eat, be physically active, and take your medication close to the usual times. Don't skip meals to save up for a feast. It will be harder to keep your blood sugar in control, and you'll be really hungry and more likely to overeat.
· Stay in Control
When faced with a feast, make healthy choices easier by having a small plate of the foods you like best and then step away from the buffet table. We know this is easier said than done – but you can do this! Start with vegetables to take the edge off your appetite. Avoid or at least limit alcohol. Alcohol can lower blood sugar and interact with diabetes medicines.
· Fit in Favorites
You can totally have some of your favorite foods. You’ve just got to limit how big the portion is and how often you have it. Choose foods you really love and can't get any other time of year, like your aunt’s crazy delicious pecan pie. Indulge in a small serving, and make sure to count it in your meal plan.
· Stay Active
It's almost too easy to put exercising last on the must-do list during the holiday rush, but being active is always time well spent. Keep doing what you’re doing. If you’re not moving, start. Take a walk after a meal. Being active can help make up for eating more than usual, and it reduces stress during one of the most stressful times of the year.
· Get Enough Sleep
If you go out more often and stay out later during the holidays, you're likely to get less sleep. Sleep loss can make it harder to control your blood sugar. And when you're sleep deprived, you'll tend to eat more, and prefer high-fat, high-sugar food. Aim for 7 to 8 hours per night to guard against mindless eating.
For more information on diabetes, visit NMDOH’s Diabetes Prevention and Control Program page at https://nmhealth.org/about/phd/cdb/dpcp/.