Whether you have diabetes or not, balanced blood sugars are the foundation of health and fundamental to metabolic health, maintaining a stable mood, sustained attention, and feeling energized throughout the day.
Handling the holiday season starts with being realistic – while your choices absolutely matter, you can do everything within your control, and still, your body’s reaction to the food you’ve eaten or the stress you might be under can be different from day to day.
Rather than trying to be perfect, we’ve highlighted some key focus areas to set you up for success when it comes to balanced blood sugar levels .
1.) Manage Stress
Whether it’s due to family obligations, parties, gift giving, or loneliness, the holidays can be very stressful! These acute stresses can cause blood sugar to rise and exacerbate any preexisting metabolic disturbances. So make sure you take time for yourself this season. Enjoy some time outdoors, if the weather permits, give yourself the gift of alone time, spend time with the people who uplift you, and try to slow down a little bit to avoid overcommitting yourself!
2.) Get Good Sleep
Sleep is the foundation of good health. Without good sleep, many body systems suffer – including our endocrine system. Studies show that those who sleep less than 6 hours per night have a significantly higher risk of insulin resistance and diabetes.
During the fall and winter months, take advantage of the dark and cool nights to wind down early and get good rest. Not only will this help you weather this busy season, but it will also help to keep your blood sugar regulated through all of your festivities.
3.) Move Your Body
Movement can be hard during the colder months because we simply don’t want to spend as much time outdoors. But getting in approximately 30 minutes of movement can lower your blood sugar for the following 24 hours! If the outdoors don’t call to you, try some at home yoga or pilates.
If you do enjoy the cold, try walking, snow-shoeing, or even skiing if it is available to you. Don’t forget that chasing your family’s kiddos around when they come to visit can count too!
4.) Stay Hydrated
We all know that hydration is incredibly important all year long, but especially this time of year. With colder temps comes less drive to drink and holiday cocktails can further dehydrate you. When we are dehydrated, our blood sugar levels can spike.
Without adequate hydration, the hormones associated with the hypothalamic pituitary axis and the renin-angiotensin-aldosterone system (RAAS) are thrown off and insulin sensitivity decreases. This means that more glucose remains in the bloodstream for a longer period of time. So keep the “emotional support water bottle” handy this season and try to sip on fluids throughout the day. Your blood sugar will thank you!
5.) Balance the Treats with Protein
We don’t want to deny ourselves of all the wonderful treats that are available over the holidays. Some of them can be higher in refined sugars and flours though, which can increase blood sugar levels if they are eaten in isolation.
If, however, you can have a good source of lean protein at the same meal as these soul-nourishing foods, you will be less likely to spike your blood sugar. The protein slows down the absorption of the carbohydrates and allows your body to more effectively manage your blood sugar after your meal. So have the cranberry sauce, and have the turkey too!
Looking for more ideas and suggestions on managing your blood sugar levels?
Schedule an appointment with one of our Starkel Nutrition providers today to get personalized support and guidance to help you navigate this holiday season with ease.
Sources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC9561544/#:~:text=Blood%20sugar%20levels%20may%20rise,regulation%20of%20these%20stress%20hormones
https://www.webmd.com/diabetes/sleep-affects-blood-sugar
https://diabetes.org/health-wellness/fitness/blood-glucose-and-exercise
https://pubmed.ncbi.nlm.nih.gov/28739050/
https://pubmed.ncbi.nlm.nih.gov/14522731/
