Diabetes and You – by Kim Karhoff, Diabetes Care Coordinator
“National Diabetes Month”
November is “National Diabetes Month” and I want to take this opportunity to share some statistics with you, as well as encouragement and helpful tips for navigating the holiday seasons ahead. Diabetes is a chronic disease resulting in high blood glucose levels. Over 38 million people in the US have diabetes—that’s more than 1 out of 10 people. Additionally, over 98 million Americans (more than 1 in 3 people) have prediabetes. With prediabetes, your blood sugar levels are higher than normal, but not high enough to be diagnosed as Type 2 diabetes. The more concerning news is that more than 80% of those 98 million Americans don’t know that they have prediabetes. Prediabetes increases your risk of Type 2 diabetes, heart attack and stroke. If you are concerned that you may have prediabetes or Type 2 diabetes, please talk with your health care provider. There is a simple blood test that can give you information about your estimated blood glucose.
If you have diabetes, prediabetes, or care about someone who does, there are several strategies you can use to survive and even thrive during the holiday seasons. And even if you can’t implement all the strategies listed below, try to pick a few that you feel you can commit to and succeed with most of the time!
Strategies to Thrive during the Holidays if you have diabetes (or even if you don’t!)
1. Get enough sleep- Lack of sleep is associated with increased hunger, poor concentration, higher blood sugars, increased illness and lowered problem solving ability. Give yourself the gift of at least 7 hours of sleep.
2. Stay active-Holiday plans can interrupt our daily routines, but plan ahead and find creative ways to stay active. Invite friends or family for an after meal walk, which lowers blood sugars and increases energy. Think of fun ways to involve all ages in an activity that will promote movement. Work toward 30 minutes of activity a day.
3. Enjoy the ultimate beverage—WATER- Water is the perfect way to keep hydrated, and helps keep appetite in check. Be creative—spruce it up with a splash of flavor or fresh fruit. Keep hydrated by enjoying plenty of water.
4. Focus on fiber and protein- Choose whole, healthy foods such as seasonal vegetables, fruits, nuts, and grains that are fiber rich and help decrease inflammation. Try to limit additives and added sugars. Excess sugar can cause inflammation and buildup of fat in the liver. Include lean proteins in meals and snacks that can help lessen blood glucose increases. Look for short ingredient lists if you are eating packaged foods. Lean proteins, vegetables, whole grains and fruits should be the stars of the plate.
5. Treat your teeth well- Taking care of your teeth and gums improves health. Swollen gums can also lead to increased blood sugars and inflammation. Remember to brush and floss regularly.
6. Practice self-care- Holidays can be enjoyable for many people, but they can also cause stress and stir up emotions. Feeling out of sorts can lead to poor food choices and high blood sugars. Give yourself permission to step away for some quiet time if needed. Reaching out to a trusted friend or journaling can also be practices of self-care. Find small moments to practice self-care during the holidays.
7. Find some fresh air – Studies show that when people are out in nature, heart rate and blood pressure improve. Take some time to enjoy an outdoor setting, listening to the sounds of nature and taking some deep breaths. Try to step into nature often.
8. Practice gratitude – Find time each day to reflect and remember a few things that have brought you joy. Maybe it was a phone call with a friend. Maybe it was the ability to walk around the block without pain, or the beauty of a sunrise or sunset. Maybe it’s the beauty of the lit Christmas tree or a Christmas card you received in the mail. Look for the blessings of each day. Practicing gratitude has been proven to improve mental health and wellbeing. Take note of special moments during this holiday season.
