Embracing Joy and Health During the Holidays

Reflecting on Gratefulness and Looking Ahead to a Healthy New Year for Women with Diabetes and Chronic Disease

The holiday season is filled with joy, connection, and celebration. For women managing diabetes or other chronic diseases, it can also be a time of heightened challenges with food, routines, and stress. As we move from Thanksgiving into the Christmas season and New Year, this guide provides tips to maintain health, embrace holiday traditions, and prepare for a fresh start.

The Gift of Gratitude and Reflection

The holidays offer a chance to reflect on the past year. Gratitude isn’t just for Thanksgiving—it’s a daily practice that supports mental and physical health. Research shows that gratitude can help reduce stress, improve heart health, and enhance overall well-being.¹

Take time to celebrate small victories in your health journey, whether it’s improving your blood sugar control, incorporating more movement, or simply showing resilience in challenging times.

Healthy Eating Through the Holidays

Navigating holiday meals while managing chronic conditions is possible with mindful planning. You can enjoy holiday treats without compromising your health goals.

1. Plan Ahead

• Holiday Parties: Eat a balanced snack or small meal before attending parties to avoid overindulging in high-carb or sugary foods.
• Potluck Strategy: Bring a healthy dish you enjoy, such as a colorful salad, roasted vegetables, or a protein-rich appetizer.

2. Balance Holiday Treats

• Indulge mindfully in holiday favorites, such as a small slice of pie or a cookie. Enjoy the experience without guilt, and balance treats with nutrient-rich meals.
• Pair sweets with protein (like nuts or a piece of cheese) to slow sugar absorption and minimize blood sugar spikes.²

3. Practice the Plate Method

At big meals like Christmas dinner or New Year’s Eve, use the plate method:

• Half plate: Non-starchy vegetables (green beans, roasted Brussels sprouts).
• Quarter plate: Lean protein (turkey, salmon, tofu).
• Quarter plate: Whole grains or starchy sides (quinoa, sweet potatoes, brown rice).

4. Hydrate Wisely

• Drink water or herbal teas to stay hydrated.
• Limit sugary drinks and alcohol, which can raise blood sugar levels and increase dehydration.³

Stay Active with Festive Fun

The holidays are a great time to incorporate physical activity in enjoyable ways:

• Family Walks: Start a tradition of walking together after meals.
• Holiday Activities: Try ice skating, dancing to holiday music, or playing active games with family and friends.
• Daily Movement: Even 10-15 minutes of yoga or stretching can help maintain your routine and reduce stress.

Self-Care for a Busy Season

For women juggling responsibilities at home and work, self-care is vital. Chronic stress can impact blood sugar and overall health, making it essential to prioritize rest and relaxation.

1. Schedule Downtime

Set aside moments for yourself, whether it’s reading, meditating, or taking a bath.

2. Manage Holiday Stress

• Practice deep breathing or mindfulness techniques to stay calm.
• Delegate tasks to family members and say no to commitments that feel overwhelming.

Preparing for the New Year

As the year winds down, focus on setting realistic and meaningful health goals for the year ahead. Instead of drastic resolutions, aim for sustainable habits.

Reflection Questions:

• What worked well for your health this year?
• What areas could use improvement?
• How can you celebrate your progress and build momentum for the coming year?

Healthy Goals for the New Year:

• Nutrition: Incorporate more anti-inflammatory foods like leafy greens, berries, and omega-3-rich fish.
• Movement: Aim for at least 150 minutes of moderate exercise weekly.⁴
• Mindset: Practice gratitude and positive affirmations to maintain motivation.

Your Holiday Success Checklist

1. Prioritize Health: Stick to your meal plan while enjoying holiday traditions.
2. Stay Active: Incorporate movement daily, even if it’s brief.
3. Practice Gratitude: Reflect on your progress and the blessings of the season.
4. Set Intentions: Plan for small, meaningful changes as you enter the New Year.

Final Thoughts

The holiday season doesn’t have to derail your health goals. With mindfulness, planning, and self-compassion, you can enjoy festive meals, celebrate traditions, and prepare for a healthy, empowered New Year.

This season, let’s embrace the joy of the holidays and the promise of a fresh start. Together, we can move forward on the journey to better health.

References

American Heart Association. (2023). Physical Activity Recommendations. Retrieved from https://www.heart.org

Emmons, R.A., & McCullough, M.E. (2003). The Psychology of Gratitude. American Psychological Association.

Diabetes Food Hub. (n.d.). Holiday Eating Tips for Diabetes. Retrieved from https://www.diabetesfoodhub.org

Centers for Disease Control and Prevention (CDC). (2023). Drinking Water and Your Health. Retrieved from https://www.cdc.gov