PRESQUE ISLE, Maine — In recognition of November being National Diabetes Month, and in light of the coming holidays, Northern Light AR Gould Hospital wants to share some information to help make a difference in this diabetes epidemic.
In the United States, there are over 38 million people who suffer from diabetes, a chronic health disease that affects how your body turns food into energy. Many millions more are considered prediabetic, meaning they will become diabetic without making important lifestyle changes.
Insulin acts like a key to let the blood sugar into your body’s cells for use as energy. When there isn’t enough insulin or cells stop responding to insulin, too much blood sugar stays in the bloodstream. There are three main types of diabetes: type 1, type 2 and gestational diabetes (diabetes while pregnant). About 90-95 percent of people with diabetes have type 2.
While there is currently no cure for diabetes, there are several steps you can take to either manage or prevent diabetes. First and foremost is adapting your lifestyle. Here are some tips: lose weight; eat healthy foods; limit your sugar and carb intake; be physically active; take medicine as prescribed; make and keep healthcare appointments; and manage your A1C and blood sugar levels.
“It’s important for people to exercise five times a week for 30 minutes,” says Nicole Theriault, manager of nutrition services at AR Gould. “Some examples include brisk walks, jogging, weightlifting, palates, Zumba or group exercise classes. Not only does exercising help you feel better, but it also improves your body’s sensitivity to insulin which means helping your body use insulin better and leading to more stabilized blood sugar levels.”
Of course, November and December can be particularly challenging, since this is a time where people enjoy a lot of foods that are high in carbs and sugar. It can be a perfect storm for those who live with diabetes.
Theriault recommends that you follow this method when filling your plate for the holiday meal, “Fill half of your plate with non-starchy vegetables, like green salads, broccoli and green beans; fill the next quarter of it with a lean protein and the rest of it with a whole grain choice.”
She notes that eating three meals a day, evenly spaced out to maintain your blood sugars, should be a regular plan, and that it is important to maintain that practice over the holidays.
“Don’t skip a meal so you can have ‘more space’ to indulge during the main holiday meal,” Theriault advises. “Keep your normal routine as much as possible.”
That normal routine should also include avoiding processed foods as much as possible, according to Theriault. “The less processed something is, the better.”
Having diabetes doesn’t mean you can’t enjoy some of your holiday traditions, it just means being purposeful in what you choose to do, explains Theriault.
“If you know that you want that slice of pie, have some give and take with your meal. Don’t eat as many potatoes as you normally would, or forego the stuffing and gravy,” she advises. “You can also plan to exercise extra around the holidays to help burn off that excess sugar.”
While these are great tools to help you maintain your blood sugars, Theriault says one of the most important things you can do during the holidays is enjoy and have fun.
“If you are stressed, you may exercise less, drink more and not manage your diabetes closely. Stress causes blood sugar to rise, decreases insulin sensitivity, and activates the body’s ‘fight or flight’ response, so it makes sure to have enough sugar and fat available for energy,” Theriault says. “So have fun and enjoy the time you’re spending with your family this holiday season.”
