What’s the best way to manage type 1 diabetes during the holiday binge? Slow down. Give yourself plenty of time to complete your plan. It’s OK to eat foods that make the holidays special, but it’s important to be clear about what and how much you’re eating so you can use that to adjust your insulin dosage.
In addition to changes in daily habits that can challenge blood sugar control, feelings of anxiety can make the disease worse. “Whenever you feel stressed, the body produces stress hormones that fight insulin,” said George Grunberger, MD, president of the American College of Clinical Endocrinologists.
Instead, here’s how you can make the holidays as healthy and fun as possible.
Don’t rush, take your time
This statement applies not only to diet, but also to the way you control your blood sugar. You should think through all the alternatives before choosing what you really want to eat, says Tami Ross, a diabetes education expert: “Everything should be in moderation.”
Do not overreact if you find your blood sugar is rising or falling, says Grunberg. One needs to react to that, but one must also understand that the extra glucose or insulin will take some time to fully work.
Know your normal indicators
Some mobile apps provide the carbohydrate content of common foods, which can help adjust insulin dosage.
One needs to measure one’s blood glucose levels frequently, especially for those who drink alcohol. On any given day, women should have no more than 1 drink, and men should have no more than 2 drinks. The “1 drink” is specifically 150 ml of white wine or champagne, 350 ml of beer, or 50 ml of distilled spirits.
Alcohol lowers blood sugar levels, so you should eat at the same time you drink. If you drink a lot of alcohol at a party, you should check your blood sugar before you go to bed, or even set an alarm to check it later that night, Ross said.
Consider the weather
Going out in cold weather can reduce blood flow, which means insulin will work slower. If you vacation in the tropics, the heat speeds up the response to insulin, says Grunberg.
In either case, insulin and syringes should be kept away from extreme temperatures. Don’t leave them in the trunk of your car or in checked luggage, which can expose them to temperature changes.
Keep moving
Even if you like to stay on the couch, try not to sit still for more than 90 minutes at a time. Don’t go more than 2 days in a row without getting some proper exercise like a brisk walk.
Ask your doctor what to look for when you go on vacation
- How should I adjust if I can’t eat at my usual mealtime?
- What should I do if I overeat?
- How often should I check my blood sugar if I have been drinking alcohol?
- How should I manage my blood glucose during a long car trip or long flight?
- What should I do if I get sick during the holidays?
- What should I do if I get sick during the holidays?