Holiday routines and diabetes: Stay steady, not perfect

Holidays are often a difficult time for people dealing with diabetes because the busyness of December complicates their routine. Over the holidays, no one wants to deal with this disease. Know that glucose and sugar are different words for the same thing: sugar. Don’t give up.

Unfortunately, there is no such thing as taking a break from diabetes. Routine daily care is ongoing. Ignoring uncontrolled blood glucose levels can make life difficult and result in unwanted problems.

Diabetes is not a condition you can forget about one day and deal with the next. On-and-off care can cause more stress for the body. Disregarding diabetes mentally challenges the brain. Not paying attention to blood glucose levels can emotionally cause guilt and self-blame.

Unlike some other chronic conditions, blood sugar levels cannot be controlled simply by taking a pill. Maintaining a consistent intake of food and drinks, regular exercise, and reducing stress are part of a healthy diabetic lifestyle.

Changing routines occurs during the holidays. Getting frustrated over skipped meals, little exercise and missing medications can make happy days not so merry. Staying organized and on a schedule can help control blood sugars. Remember to eat something every three to five hours.

Exercise or any active movement can help control body weight and blood sugar levels. Moving the body can make you feel alive and boost your energy. Start walking. Regular active movement makes your cells more sensitive to insulin. Research reveals 10-15 minutes of activity after a meal is the most efficient way to control blood sugar.

A simple way to improve your health and especially your blood sugar levels is to drink more water or calorie-free fluids. Staying hydrated will help you feel full, which can prevent overeating. Your body needs adequate fluids to control blood sugars and recover from exercise.

A list of forbidden foods does not exist. Any food can fit into a healthy meal plan; it’s the amount of food and when it is consumed that matters. Although not banned, it's important to limit fried foods. Rub the extra salt from pretzels and snacks; the saltshaker is not always your friend. Don’t concentrate only on the sugars in a food. Total carbohydrates turn into glucose in the blood.

Instead, choose foods low in sugar, salt and fats. Foods high in fiber and protein will help control blood sugar levels. Carbohydrates, like breads, cereals, pasta, rice, crackers, milk, fruit and starchy vegetables, are typically digested within two hours. Proteins and healthy fats are digested more slowly. By always eating some protein and healthy fats with your carbohydrate foods, you can avoid unhealthy spikes in blood sugar.

This topic never gets old because new diabetes research findings occur regularly, so treatments may change. The most current recommendations are to stick with an organized daily routine, move more after eating, do not skip meals and treat yourself to at least two relaxing moments a day. Breathe deep and do not get angry with yourself if self-care is not perfect. Relax, Christmas is not a competition.

Bobbie Randall is a registered, licensed dietitian. Email her at bobbierandallrd@gmail.com.