Holidays and Diabetes

“[John's] blood sugar dropped from 300+ to 142, demonstrating the immediate impact of these lifestyle adjustments.”

- Patrick Luo, SPT, PN1-NC, One80

Introduction:

The holiday season is a time of joy, celebration, and, unfortunately for some, the challenge of managing blood sugars. For those with Type 2 Diabetes, it can be especially daunting to navigate through festive gatherings filled with tempting treats. Today, I'm sharing a success story inspired by a client, whom I'll call John for privacy reasons, and the valuable tips that helped him turn around a morning with unexpectedly high blood sugars.

Tip 1: Stress Management & Getting Sunlight Exposure

John woke up to a blood sugar level of 300+, a startling number that sent him into stress mode. The first piece of advice he received was to take four deep breaths and focus on what he could control. Stepping outside for some indirect sunlight and taking a brisk 15-20 minute walk were recommended. These simple actions helped him manage stress and kickstart the process of lowering his blood sugars.

Tip 2: Hydration & Blood Sugar Monitoring

After the initial outdoor activity, John was advised to drink a couple of glasses of water and recheck his blood sugars. Hydration is key to maintaining balance, and water can assist in regulating blood sugar levels. The result? His blood sugar dropped from 300+ to 142, demonstrating the immediate impact of these lifestyle adjustments. One of the things that John found helpful was adding electrolytes to his water. One of the brands he uses is LMNT since it has zero sugar and maximizes his hydration to keep his blood sugars stable. If you are interested in trying out an electrolyte mix, you can click the image below or google other brands that would work better for your circumstance! https://amzn.to/3TN409H

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Tip 3: Balanced Breakfast and Light Physical Activity

To sustain the positive momentum, John was encouraged to have a breakfast rich in fiber, protein, and low glycemic index foods. Pairing this with light chores around the house after eating, like organizing the table for lunch and cleaning countertops, helped him maintain a steady blood sugar level. Subsequent monitoring revealed a drop to 113.

Tip 4: Basics of Meal Planning and Mindful Eating

For the rest of the day, John focused on the basics of meal planning: pairing higher sugar foods with more protein and fiber. Incorporating 15-20 minute walks between bites of food further aided in keeping his blood sugars in check. This strategy promotes a mindful approach to eating and helps prevent sudden spikes. This also allowed John to enjoy the foods he loved that are higher in sugar like cookies! And he decided to pair it with turkey breasts, carrots, and hummus so the blood sugars became more stable. And helped with cleaning up the kitchen table and dishes to help the blood sugars go down.

Tip 5: Movement, Deep Breathing, and Mindful Meditation

Should blood sugars rise, John learned to combat it with movement. Whether it's a walk or another form of physical activity, getting the muscles engaged assists in lowering blood sugar levels. Deep breathing and mindful meditation were suggested for stress reduction, as heightened stress hormones can contribute to elevated blood sugars. Repeat these techniques as needed until blood sugars return to the desired range.

Conclusion:

John's success story serves as an inspiring example of how small, mindful adjustments can make a significant impact on blood sugar levels during the holiday season. By incorporating these tips into your routine, you too can enjoy a festive meal without compromising your health. Here's to a happy and healthy holiday season! Please share this with anyone who might find these tips beneficial.

Other resource to improve mindful meditation to lower stress.

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