Suche
The holiday season is in full swing and for many people that means a schedule filled with family gatherings, workplace events, shopping, travel and parties. While holiday parties are meant to be fun and joyful, feelings of stress and anxiety often find their way into the celebration.
If you're also trying to manage diabetes, seasonal stressors can make maintaining your health even more difficult. In addition to trying to eat right and control your blood sugar, you may have less time to exercise, feel more stress, and not get enough sleep.
Take control of holiday stress before it takes control of you. These five tips can help you stay on top of your diabetes and overall health during this busy season.
1. Set priorities.
Instead of stressing yourself out by trying to attend every event or find the perfect gifts, take a few minutes to decide what's most important to you (and your health) and then adjust your priorities accordingly. What do you absolutely have to do? For example, exercise not only helps you manage your blood sugar, but can also reduce stress and boost you physically and emotionally.
After you've identified the top priorities, move on to what you really wantliketo do against what you think you doshouldmake. Give yourself permission to decline invitations or requests when you need time to attend to something else—or just to relax.
2. Make a plan.
Use a calendar app to plan your days. You know at a glance where and when you need to be, so you can avoid both overbooking and rushing. This approach also allows you to take care of your diabetes by scheduling time for exercise, attending medical appointments, and remembering to test your blood sugar or take medications.
Also, block out time for yourself so you enjoy reading, meditating, or whatever helps you de-stress or recharge.
3. Celebrate in moderation.
Between family gatherings, meeting friends for lunch, and sweet treats at work, the holidays can serve up a tempting array of carbohydrate- and sugar-rich foods. Moderation is key; Monitor your blood sugar and carbohydrate intake.
- Trinken Sie vor einem Familienessen oder einer Arbeitsfeier einen gesunden Snack, um Ihren Hunger zu stillen.
- Wählen Sie Optionen mit niedrigem Blutzuckerspiegel, sofern verfügbar, und denken Sie daran, die Kohlenhydrate in Getränken, einschließlich Alkohol, zu zählen.
- Bringen Sie ein diabetesfreundliches Gericht zu einem Potluck, damit Sie mindestens eine gute Option haben.
Also remember that it is okay to leave a party or event early if you need to. If you are tired, anxious, or just need to get away from eating and drinking, thank your hosts and go home to take care of yourself.
4. Stick to your exercise program.
Exercise is always an important part of diabetes management, but especially when you are stressed or feeling anxious or depressed. Make a commitment to your training. If you're having trouble maintaining your usual exercise routine, consider trying the following:
- Vereinbaren Sie ein Training mit einem Freund oder Kollegen und helfen Sie sich gegenseitig, auf dem richtigen Weg zu bleiben.
- Treffen Sie sich zu einem Spaziergang, anstatt jemanden zum Kaffee zu treffen.
- Teilen Sie das Training in 10-minütige Kämpfe auf, wenn dies die Anpassung an Ihren Zeitplan erleichtert.
- Sprechen Sie mit einem Personal Trainer oder Gesundheitscoach darüber, wie Sie Ihren Trainingsplan anpassen können, bis die Ferien vorbei sind.
5. Be prepared when you travel.
If your vacation plans include travel, pack extra medications and supplies in case you are delayed for any reason. Keep them in a carry-on bag that you always have with you and throw some diabetes-friendly snacks in there too. Also bring prescriptions for your medications and supplies in case they need to be filled away from home.
Although it's unlikely you'll need it, it's a good idea to find a diabetes doctor, hospital, and urgent care at your destination before you leave home.
Want to help your customers make healthier, more sustainable food choices through nutrition education and behavior change? Enroll in the ACE Fitness Nutrition Specialist Program!