4 min|Dr. Alex Chan

Mindful Merriment: Savor the Season Without the Spike

Nutrition, Health, Diabetes

The holidays can be a challenge for those of us trying to be mindful of our blood sugar.

In my normal routine I focus on a high protein, moderate fat and low carbohydrate diet and despite growing up in a naturopathically minded household our holiday table has all the sweets and treats you might typically expect to find. Both the types of foods available and changes in eating timing can derail metabolism goals, but with some mindful strategies in place ahead of time it’s possible to enjoy the festivities without compromising your health.

Why do type 2 diabetes & insulin resistance matter?

Type 2 diabetes is a chronic condition which is characterized by high blood sugar levels due to your body’s inability to use insulin effectively. Insulin resistance, where your cells become less responsive to insulin, is a precursor to type 2 diabetes. Insulin is the hormone responsible for helping glucose enter our cells for energy. When our cells are insulin resistant the glucose stays in the blood for longer elevating our sugar levels. These elevated blood sugar levels can damage our blood vessels, nerves and kidneys leading to increased risks of heart and other organ disease.

The cornerstone of managing type 2 diabetes and insulin resistance lies in stabilizing blood sugar levels. This includes a balanced diet, regular physical activity, and sometimes medication as prescribed by a healthcare provider. The holiday season, however, often presents obstacles to these routines.

Tips for Stabilizing Blood Sugar During the Holidays

Plan Ahead:

Before attending a holiday gathering think about the meal time and make a plan. Avoid arriving hungry to the event and instead have a small meal or snack beforehand that is protein and fiber rich, as these foods can help promote satiety and reduce blood sugar spikes. Once you arrive avoid overeating and stick to normal portions.

Portion Control:

Speaking of portion control, it is possible to enjoy your fave holidays dishes in moderation. You can use smaller plates to control the food volume and avoid reaching for seconds. Remember, it’s not about deprivation but balance.

Choose High Protein and Low-Glycemic Options:

Reach for your veggies and meats first as these foods are digested more slowly and will help prevent a blood sugar spike. If you eat vegetables first and then bread or starchy carbs the overall blood sugar response is more controlled.

Stay Physically Active:

Walking after a meal is a great way to control your blood sugar and promote insulin sensitivity. Encourage others to go for a walk or at least stand and socialize after eating rather than sitting on the couch.

Beware of Sugary Beverages and Alcohol:

It’s shocking how easily the sugars accumulate in pops, soda, punch and festive alcoholic cocktails. Limit the liquids consumed around foods to no more than 250ml to avoid diluting your natural digestive enzymes…you’ll need those to help with the heavy foods! Outside of the meal time opt for water or non-caloric beverages to minimize excess sugar. If you are going to indulge in alcohol reach for clear spirits or dry wine as your lowest sugar options. Remember that Canadian Health guidelines regarding recommended alcohol intake have changed and for low risk of harm you should aim for no more than 1-2 drinks/week.

Prioritize Sleep and Stress Management:

This has nothing to do with the meal but absolutely makes a difference as lack of sleep and high stress can increase insulin resistance and raise blood sugar. Aim for 7-8 hours of high quality sleep that ideally is similar to your normal sleep schedule. Lastly, even though the holidays are busy taking a few minutes for deep breathing and meditation is a great gift to yourself and can help your blood sugar.

Don’t wait until next month or next year to prioritize your health and wellness. You can still enjoy the season with a little pre-planning and by making mindful food choices. Each of these actions might be small but with consistency they can lead to significant health changes over time.