By Janice Baker, MBA RDN CDCES CNSC BC-ADM
Aside from the busy, often stressful distractions of the holiday season, many are overwhelmed and anxious all year long about the “shoulds” from medical providers, friends, family, and social media platforms regarding medical management, self-care, and risk reduction recommendations for diabetes and related conditions.? This can lead to the “all or nothing” attitude, diabetes distress, and isolation or avoidance of medical care to minimize this stress. Avoiding medical care can delay important and timely evaluations and treatment.? Sadly, this can also lead to social isolation to avoid the “food police”: pressure and advice from friends and family as well as the never-ending chatter of diets planned for the New Year. Exhausting!?
Let’s consider some basics—that you can apply anytime—of supportive self-care practices that are not complicated, expensive, or require a massive amount of mental real estate.? These practices can significantly impact your blood glucose management and cardiovascular health.
- Regular Consistent Eating:?Nourishing your body regularly, consistently, and adequately—even on “special event days”—can help maintain a calm and relaxed relationship with eating food as opposed to the “event restriction” practice, which fuels the cycle of overeating at special events due to extreme hunger, followed often by guilt, shame, and further restriction.??
- Good Hydration: During dryer winter months, exacerbated by indoor heating and busy schedules, even slight dehydration can increase blood glucose levels and stress on your kidneys and heart.? Generally, your urine should look like pale lemonade instead of apple juice.? Water, no sugar-added beverages, and teas are all great choices, along with high-water foods such as fruits and vegetables.? If illness occurs, especially with gastrointestinal symptoms and/or fever, the need for fluids can significantly increase.
- Sleep: Sleep quantity and quality are essential factors of metabolic health and drivers of hormone regulations that impact blood glucose, blood pressure, blood cholesterol, and appetite regulation. 7-9 hours per night of sleep in a cool, dark room without electronic devices at consistent times can make an incredible difference in diabetes management and risk reduction.
- Movement: “Exercise” is a word that often causes stress in itself! But adding in gentle movement through the day, even 10 minutes/day of strength/resistance exercise to maintain and/or restore skeletal muscle that can quickly fade with age and diabetes issues, is an essential part of health.? Sweeping floors, cleaning closets, folding laundry, playing musical instruments, and dancing to music you enjoy can support circulation and functional status.
- Love Your Feet!: Wear fun clothes, and at the same time be aware that your feet need special TLC, even without a diabetes diagnosis.? As we age, our feet change, just like our eyes, and wearing comfortable, supportive, and properly sized shoes can support healthful activity, joint health, and decrease the risk of falls.? This is a gift you can enjoy all year long.??
- Set Up Appointments: Schedule screenings and checkups for eyes, mammograms, colonoscopies, blood/lab work, and other important testing to be proactive instead of reactive regarding common health issues.? Many chronic diseases such as kidney disease, eye disease, and cardiovascular disease are silent in early stages and more easily treatable.??
Wishing you a happy, healthy, and peaceful holiday season and New Year!
Janice Baker, MBA RDN CDCES CNSC BC-ADM
Registered Dietitian/Nutritionist
Certified Diabetes Care and Education Specialist
Certified Nutrition Support Clinician
Board Certified- Advanced Diabetes Management?
