It’s the holiday season — are you feeling merry or stressed out?
From traffic jams at the mall to increased social commitments to a longer to-do list, the holidays aren’t always merry and bright. This time of year can be stressful.
If you have diabetes, that extra stress is particularly concerning because it can affect your blood sugar.
[See: 8 Unexpected Signs You’re Stressed.]
“Having diabetes can cause additional stress during the holidays as we are typically out of our routine,” says Kendra Grinde-Busalacchi, a registered dietitian nutritionist and certified diabetes educator at Sharp Grossmont Hospital in La Mesa, California. “With diabetes, routine and consistency of meal times, food portions, taking medications and getting adequate sleep are all very important for successful diabetes management.”
If you’re feeling stressed, your blood sugar could get too high or low. On one end, you may get so busy that you forget to eat or take your medications. Next thing you know, your blood sugar is too low. In a worst-case scenario, that can lead to seizures or even loss of consciousness, says certified diabetes educator Veronica Brady, a nurse practitioner with the University of Nevada, Reno School of Medicine. On the other end of the spectrum, holiday foods like eggnog and cookies could spike your blood sugar (stress can increase it as well). Prolonged high blood sugar could lead to a serious condition called diabetic ketoacidosis. Instead of enjoying time with family, you could be in the intensive care unit at a local hospital, Brady says.
To better manage holiday stress when you have diabetes, follow the advice below.
Do some planning. The onslaught of obligations may feel like the holidays are sneaking up on you, but they actually aren’t. You’ll feel less stress if you plan when you want to get specific holiday tasks done. Decide when you’ll tackle things such as sending holiday cards, buying presents, wrapping presents and scheduling social soirees. Start this planning early, and space things out so you can get them done without feeling squeezed. Not the planning type? Look for apps that help, or ask a hyper-organized friend to lend a hand.
Say no sometimes. Parties, dinners and other social events are a big part of Christmas, New Year’s and other holidays this time of year. Pick and choose which events are most meaningful to you. Then say no to the rest. “Planning and deciding on your priorities is the key to reducing stress during the holidays,” Grinde-Busalacchi says.
[See: Am I Just Sad — or Actually Depressed?]
Make time for physical activity. If there’s one magic bullet that diabetes experts praise repeatedly, it’s physical activity. It helps control blood sugar, boosts your mood, builds muscle, can help with weight loss and reduces stress. “There is no better stress-buster than exercise. The release of endorphins creates a feeling of well-being and crushes anxiety,” says Dr. Raj Gupta, founder of the Soul Focus Wellness Center in Eatontown, New Jersey, and author of “Wellness Center Solution.”
Gupta regularly works with clients to help them find time for exercising. If that’s a challenge for you, particularly this month, there are a couple of options: First, you can commit to waking up a half-hour earlier five days a week to work in exercise. Second, identify shorter bursts of time in your day where you can fit in exercise. For instance, can you take a brisk 10-minute walk before or after each meal? Could you park farther away from stores or take advantage of mall walking before shops open? The goal is 30 minutes a day total, five days a week, Brady says. “It may not be convenient, but this is an investment in yourself that will pay dividends quickly,” Gupta says.
Up your exercise game even more by enlisting family and friends to register for a holiday 5K run or walk, or get the family outside for a game of football, tag or a family hike, Grinde-Busalacchi suggests.
Get your #travelgoals in gear. We’re not talking about those cute photos of you and the family to post on Instagram. We’re talking planning your travels to keep your diabetes in check this holiday season. If your holiday season involves traveling, Grinde-Busalacchi advises checking your blood glucose more often, wearing your medical ID bracelet and checking TSA security recommendations. She also advises packing medications, your glucometer and any other extra supplies with you. Also, if you’re traveling long distances or to different time zones, talk to your doctor in advance about medication adjustments you may need to make. “The more prepared you are, the less stress you will experience,” she says.
Watch what you eat. You can still enjoy a favorite food or beverage this time of year — just pick and choose what you want to enjoy, and savor it. For instance, before you attack the Christmas buffet at your aunt’s house, review what’s available and choose one or two small indulgences. Then fill the rest of your plate with healthy vegetables and lean protein. Gupta also advises being extra vigilant about your intake of sugar and caffeine. Too much caffeine can affect your body’s hormone regulation, he explains.
Don’t aim for the “perfect” holiday. This could send stress levels through the roof. Instead of focusing on grandiose gifts or fattening food, relish in the company of family and friends, Grinde-Busalacchi recommends. “Enjoy the small things,” she advises.
Know when to ask for professional help. The holidays can bring up a lot of negative emotions; if that’s making you feel withdrawn and overwhelmed, seek professional help, Brady advises. Also, as winter comes and brings darker skies, some people feel the effects of seasonal affective disorder, or SAD. These can include loneliness, social withdrawal, mood swings, anxiety and depression. Let your doctor know if you’re experiencing these symptoms, Gupta says.
[See: 11 Simple, Proven Ways to Optimize Your Mental Health.]
And don’t miss the signs of diabetic ketoacidosis, including belly pain, nausea and a persistent blood sugar of 300 or higher. Seek help if necessary.
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7 Stress-Busting Holiday Tips for People With Diabetes originally appeared on usnews.com
