You At Your Best

12 | YOU AT YOUR BEST | nwAdg.cOm/YOUATYOURBEST nOvEmBER - diABETES | SATURdAY, OcTOBER 27, 2018 Eat, drink & be wary By KareN rice NWa Democrat-Gazette The holiday season is right around the corner, and folks in Northwest Arkansas are busy planning family gatherings. Food is an integral part of the season, and the temptation to overindulge is everywhere. Holiday cheer is not without its challenges, especially for diabetics, who, in the midst of holiday preparation and parties, must keep a strict watch on their blood glucose levels. 'Tis the season of sweets and treats, and that can spell trouble for anyone trying to maintain a healthy diet. But it can be life-threatening for diabetics, prediabetics, and those who have diabetes but do not know it. Managing diabetes during the holidays takes more than passing on the plate of holiday cookies or saying no to eggnog. The added stress of the holidays can wreck havoc with blood sugar. More social activity sometimes means less sleep, which can make blood sugar harder to control. And an increased social calendar also means less time for the gym or physical activity. The National Institute of Diabetes and Digestive and Kidney Diseases notes that routine physical activity helps diabetics keep their blood glucose levels in their target range. Here are a few tips to help men, women and children with diabetes or prediabetes enjoy the holidays without compromising their health. Stick to your routine With the holidays comes a refreshing break from the day-to-day, but even so, diabetics should try to maintain healthy routines. Don't skip meals in anticipation of a large holiday feast. Eat as close to your usual meal times as possible, to keep blood sugar levels steady. Keep up with exercise, and get regular sleep. Make a pre-party plan Before you go to a holiday gathering, plan ahead to avoid potentially problematic food and drink. Don't be shy about asking the host or hostess what will be served, so you can adjust accordingly. Snack smart and stay social Eat something to take the edge off your hunger before you get to a gathering. If you arrive hungry, you'll be more likely to overeat. At the party, choose raw vegetables, not chips and crackers, from the appetizer table. Skip the dip. Don't hang out near the food table, and focus on socializing instead. Bring your own Make you own diabetic-friendly dish and bring it to the party. Chances are someone else will appreciate having a healthy choice as well. (See the healthy holiday menu recipes on pages 10 and 11 of this supplement.) Delegate your plate When it comes to making food choices, be mindful. Decide what is worth eating. Fill your dish with healthy foods and leave only a small spot for high-fat, hi-carb or sugary foods. Limit libations Alcohol can alter blood glucose levels and interact with diabetes medicines. Decide how or if you will imbibe and stick to your plan. Don't drink on an empty stomach. Avoid paper-umbrella drinks—ones with high calories and sugar. Choose fruit At the dessert table, opt for fruit instead of sweets. Bring a dessert with reduced sugar or sugar substitute. Slow down Eating slowly is a great way to eat less. Taking your time with a meal gives your brain ample opportunity to signal that your stomach is full. Test diligently Monitor your blood sugar like a hawk to see how holiday foods are affecting your levels and whether you need to make adjustments. Rebound If you go overboard, don't beat yourself up. Get back on your regimen the next day. Exercise, cut your portions, pay close attention and regroup. It's OK to say no Making healthy choices this holiday season might mean saying "no" to food or drink that threatens your health. It can also mean declining a holiday invitation altogether if you are feeling unwell or overwhelmed. Take control of taking care of your health. Remember that although it plays a major role, the holidays are about more than food. Focus on your own reason for the season. Time spent with family and friends is even more enjoyable when you feel healthy, balanced and in control of your blood sugar. With planning and mindfulness, diabetics can partake in all the joy of holiday gatherings. Holiday cheer not without its challenges for diabetics Located in East Fayetteville 2630 E Citizens Dr. #7 (479) 957-9300 wolfpackhearing.com Our patients succeed. You will, too!

• Cover