By Brooke Hatfield
University of
Georgia
"High blood glucose in the short term makes people feel tired and less energetic," said Janine Bicherman, a nutrition specialist with the University of Georgia Extension Service. "Long-term, it causes devastating complications that involve many parts of the body."
Making daily physical activity a priority can help with blood glucose control. But it can be easy to overlook exercise during the busy holidays.
Less exercise and more food
"People are less active during the holidays," Bicherman said. "They also have a lot more tempting foods available."Walking and other types of exercise can help relieve stress, improve your mood, lower your blood glucose level and help control weight.
If 30- to 45-minute increments seem too daunting for this busy time of year, try setting aside two to three segments of 15-20 minutes each. Other tips to include more activity include:
- Go to the mall for exercise, especially during inclement weather.
- Walk around your neighborhood to view holiday decorations.
- Park farther away from the store when shopping.
- Make the evening walk a family activity where you can catch up on your family's daily activities.
- Wear walking shoes while traveling by airplane, and go early to walk the concourses before your flight and during layovers.
Plan nonfood-centered activities
Since holiday customs tend to center around meals, Bicherman said, it can be helpful to focus on activities that don't involve food.
- Have family or guests help with holiday decorating.
- Organize groups to attend holiday musicals or plays.
- Have a caroling party.
- Go shopping with family or friends.
- Focus on nonfood gifts for gift-giving.
Plan meals, don't overload on carbs
Planning meals ahead of time can help keep blood glucose in check. If you take your pre-meal insulin, you can adjust your insulin to the amount of carbohydrate you're planning to eat. (The more carbohydrate you eat, the higher your blood glucose will rise.)
Typical carbohydrate-containing foods that are popular around the holidays are stuffing, potatoes, breads, cranberry relish, sweet potato casserole, pies and eggnog.
Low-calorie sweeteners can help reduce carbohydrates in some desserts, such as pumpkin pie, cranberry salads and sweet potato casserole. But sugar is usually needed in cakes and cookies.
To further minimize high blood glucose levels after holiday meals:
- Fill up on low-calorie vegetables and salads.
- Avoid second helpings.
- A small portion of dessert can be eaten in place of other carbohydrate foods.
- Avoid beverages sweetened with sugar.
- Use defatted turkey or chicken broth instead of butter in preparing stuffing.
- Use nonfat chicken broth to replace milk and butter in mashed potatoes.
- Skim the fat from gravy and use it sparingly.
- Avoid high-fat condiments like whipped cream, butter and creamy salad dressings.
