The holiday season is a time of joy, celebration, and togetherness, but it can also be a period of increased stress and anxiety, particularly for individuals living with diabetes. The combination of festive indulgences, hectic schedules, and social pressures can make it challenging to maintain blood glucose levels within target ranges. Let’s explore the relationship between diabetes and stress during Christmas and consider some practical tips on how to navigate this time of year.   

Diabetes and stress 

Diabetes requires careful management throughout the year. However, the holiday season often brings additional stressors that can impact diabetes management. Stress can affect blood glucose levels in several ways: 

• Hormonal response: When you’re stressed, your body releases stress hormones like cortisol.  
• Unhealthy coping mechanisms: Many people turn to comfort foods, sugary treats, and alcohol as coping mechanisms for stress, all of which can disrupt blood glucose levels. 
• Disrupted routine: The holiday season often disrupts daily routines, making it more challenging to manage medications, meal timings, and exercise. 

Tips for managing diabetes and stress at Christmas 

1. Plan ahead: Before the holiday rush begins, create a plan for managing your diabetes. This includes scheduling meals, monitoring your blood glucose levels regularly, and discussing your holiday schedule with your healthcare team. 
2. Make smart food choices: While it’s tempting to indulge in holiday treats, try to focus on healthier options. Choose smaller portions of high-carb foods, opt for glucose-free alternatives, and fill your plate with vegetables and lean proteins. 
3. Portion control: Enjoy your favourite holiday foods in moderation. Use smaller plates to help control portion sizes, and avoid going back for seconds. 
4. Monitor your blood glucose: Keep a close eye on your blood glucose levels, especially if you’re trying different foods or altering your routine. Frequent monitoring will help you adjust your management plan as needed. 
5. Stay active: Physical activity can help regulate blood glucose levels. Even a short walk after a big holiday meal can be beneficial. Incorporate exercise into your holiday plans when possible. 
6. Manage stress: Find healthy ways to manage stress, such as deep breathing, meditation, or spending quality time with loved ones. Avoid overcommitting and set realistic expectations for yourself during the holidays. 
7. Communicate with loved ones: Let your friends and family know about your diabetes and your specific needs. They can provide support and understanding, making it easier to navigate the holiday season. 
8. Limit alcohol consumption: Overindulging in alcoholic beverages can affect blood glucose levels and interact with diabetes medications. If you choose to drink alcohol always do so in moderation. 
9. Stay hydrated: Drink plenty of water throughout the day to stay hydrated. Sometimes thirst can be mistaken for hunger, leading to unnecessary snacking. 

Remember though that an occasional indulgence is okay. If you overeat or stray from your usual way of healthy eating, don’t be too hard on yourself. The key is to get back on track the next day. 

The holiday season doesn’t have to be a source of stress for individuals with diabetes. With careful planning and mindful choices, you can enjoy the festivities while maintaining good blood glucose management. Remember to prioritise self-care and seek support from your healthcare team and loved ones. By taking proactive steps to manage diabetes and stress, you can make the most of the Christmas season with peace of mind and good health. 

By Robbie Tyson, Accredited Practising Dietitian and Credentialled Diabetes Educator