Christmas is nearly here! I don’t know about you, Christmas is nearly here! I don’t know about you, but I have often found it a difficult time due to the family expectations around food and alcohol. Certain sugar-loaded foods were ‘traditional’, so I was expected to continue to enjoy them even after I was diagnosed with type 2 diabetes. Do you also find that at this time of year there is an expectation to consume more puddings, cakes and other sweet things, as well as all the extra snacks, alcohol and abundance of food in general? Being winter and often cold outside it can be difficult to resist these comforting foods and drinks, especially when all around you are over-indulging with relish!

Wishing to avoid being ill by January, I struggled to be more restrained, but with family and community expectations it proved difficult – and stressful! My diabetes nurse advised me to eat anything I wanted for one day – Christmas day or another day of my choice. She said I might not feel very well the next day, but one day over-indulgence would do no lasting harm. I found this a useful strategy to adopt.

I have heard that a lot of people’s HbA1c goes up at this time of year, so I know my experience is not unique! Here are some suggestions for navigating the festive season:

Choice – remember that it’s your choice whether to forget the ‘rules’ over Christmas and get back on track later, or whether you want to try to eat as healthily as possible while still having fun during the holiday.  Perhaps you want to choose one day to let go of all ‘rules’ and eat whatever you want. Your family and friends may try to persuade you to have one more drink or a piece of Christmas cake on other days, but the choice is yours. 

Rest – you may have more opportunity to rest during the Christmas holiday. Making the most of it can help your body and mind to re-balance. It can help to maintain a good sleeping pattern as much as possible. You may have some later-than-usual nights, but if you can stick to your usual bed time – (or even go to bed early!) you can be well rested. If you have been stressed, you could take some naps in the afternoons to help your body and mind recover. This helps maintain more stable blood sugar.  Giving your gut a rest by having 12 hours overnight without food (i.e. no late night snacking or meals) can also help, giving your gut and liver time for recovery.

Activity – you may well be consuming more calories than usual and particularly sugar. You can help your blood sugar to balance by exercising to use up that sugar. It might be a long walk or even dancing in the kitchen to Christmas music while you cook or wash up. Active games with children can also burn off some sugar!

Nutrition – if you can limit the amount of manufactured food and prioritise real food (without an ingredient list) your body will thank you. This means including lots of vegetables, spices and herbs, whole grains, proteins (such as eggs, pulses, legumes, fish and meat) and healthy fats (olive or coconut oil). With more time over the holiday, perhaps this is a good time to try out a new recipe. Remember also to keep yourself hydrated by drinking plenty of water or herbal teas. This will support your body in dealing with the extra sugar load and alcohol if you drink it.

Engagement with life – Having fun, laughing and enjoying ourselves are as important for good health as what we eat and drink. Giving (and receiving) gifts can also raise our spirits. May you be blessed with those around you who engage you in vitality and joy.

Support – as I mentioned above, it can be a challenging time. Why not ask your family to support you in eating healthily? Perhaps you have a good cook in the family and you could ask them to come up with some healthier options that everyone will enjoy, less loaded with sugar and carbohydrates. For example, here’s a recipe for mince pies  that are lower in sugar than shop bought ones. Of course you can also ask for my support in re-balancing after the festivities!

I wish you a relaxing, happy and fun-filled Christmas with lots of lovely food treats. I also wish you good health and well-being for the New Year.