FOOD+NUTRITION By Kristi Edwards, MS, RDN, LDN
5 TIPS for Better Blood Sugar Management This Holiday Season
1.
Fill up on fiber.
People often believe that managing blood sugar levels means limiting or avoiding foods with natural or added sugars, starch, or flour. However, fruit and whole grains contain important vitamins, minerals, antioxidants, and fiber. Fiber passes through the gastrointestinal tract undigested, so it actually helps prevent spikes in blood sugar. Foods that contain fiber are often the same ones that help boost the immune system—and sickness leads to increased blood sugar levels. At your next family gathering, seek out the fiberfilled foods like green beans, asparagus, salad, sweet potatoes, fruit, and oven-roasted vegetables. Be sure to round it out with some animal- or plant-based protein! 32
2.
Do something you love.
The holidays can be a stressful time, and stress impacts blood sugar levels. Do your best to schedule in self-care. Listen to soothing music, call a friend, build a puzzle, do yoga or tai chi, stretch, sit outside for a few minutes, take a warm bath, practice some deep breathing, or have some honey chamomile tea before bed. When things get busy, it can be easy to want to do more and more. But pausing and checking in with yourselves throughout the day can actually create more energy and focus for moving through tasks. Ask yourself, “What do I need right now?” Although simple, it heightens your ability to tune into your body’s cues and messages.
3.
Get plenty of Zs.
Take a second to really consider your sleep habits. Getting 7–9 hours of sleep every night is important for any part of the body to run well. If you’re not getting good sleep or enough of it, find out why. And if you can’t address it on your own, consider going to a sleep center for a comprehensive evaluation.
