Choosing Joy and Balance: 3 Ways to Thrive With Diabetes During Holiday Celebrations

The holiday season is a time filled with family, tradition, and plenty of special and delicious food. But if you’re living with diabetes, it can also bring unique challenges like irregular schedules, tempting sweets, travel, and social pressure that make blood sugar management feel tricky… even if you’re someone who usually has no issue staying on track.

The good news is that you can enjoy the season fully without feeling deprived or overwhelmed. With a little planning and a lot of self-compassion, thriving through the holidays is absolutely possible.

Here are three simple, balanced strategies to help you stay well and enjoy every moment of the magic this holiday season brings.

1. Be Intentional With Food

Food is much more than just calories. It is a big part of holiday traditions and culture and socialization. You don’t have to sit on the sidelines this season to stay healthy. Instead, aim for balance using the following tips.

• • Scout the food table before filling your plate. Choose your favorite foods that you can ONLY get at this holiday intentionally rather than grabbing everything at once.
  
  
• • Use the “diabetes plate rule.” Fill half your plate with non-starchy vegetables first to help support steady blood sugars.  Then add ¼ plate lean proteins.  Then finish the plate by adding in some of the special carbohydrate foods.
  
  
• • To reiterate, go ahead and enjoy the special foods. Pick one or two indulgent items you truly love and savor them slowly and mindfully - how they look, smell, and taste with every bite.
  
  
• • Don’t skip meals beforehand. Arriving overly hungry makes it harder to make comfortable choices and can lead to larger spikes.
  
  

Most importantly, remind yourself: holiday foods aren’t “good” or “bad.” They’re just food, and you can create space for them in a way that works for your body.

2. Keep Your Routine Flexible, Not Rigid

Schedules often get turned upside down this time of year. They may include late nights, big meals, travel, and gatherings that throw off normal rhythms. Instead of trying to maintain a perfect routine, aim for a flexible one.

Ways to stay steady:

• • Bring your supplies. Whether it’s meal replacements, medication, a glucometer, CGM supplies, or snacks, be sure to keep the essentials with you.
  
  
• • Move in small ways. A 10–15 minute walk after meals can help manage post-meal blood sugars and boost energy.
  
  
• • Plan ahead for time-zone shifts. If you’re traveling, think about how you will adapt to the new time zone. Prepare for good sleep hygiene and timing of meals to best meet your needs at the new location.
  
  
• • Check blood sugars a bit more often. Not to “police” yourself, but to give yourself the information you need to make adjustments if you need to. 
  
  

Flexibility helps you stay grounded when plans change—even at the last minute.

3. Protect Your Emotional Well-Being

Holidays can be joyful, but they can also bring stress, pressure, and complicated emotions. Stress hormones can affect blood sugar levels, so caring for your mental health is part of caring for your physical health too.

Consider incorporating:

• • Mindful moments. Even a few deep breaths when you wake up, before eating, or stepping into a party can help you feel calmer.
  
  
• • Compassionate self-talk. Instead of “I shouldn’t eat that,” try “I’m choosing what feels right for me today.”
  
  
• • Realistic expectations. Perfect blood sugars aren’t the goal this season. Instead try for steady, safe, and supported and recognize that is enough.
  
  
• • Connection. Share your needs with trusted family members or friends. People often want to support you, but struggle to know what you need. Be open and communicate how you could best use their support.
  
  

You deserve to experience the comfort, warmth, and connection the holidays bring, without carrying the weight of unrealistic expectations.

Choosing Joy and Balance Is a Gift to Yourself

Managing diabetes during the holidays doesn’t mean giving up the experiences you love. It simply means approaching them with a mindset rooted in joy, balance, and self-kindness. With mindful choices, a flexible routine, and emotional support, you can celebrate fully and confidently.

Wishing you a holiday season that nourishes both your body and your spirit!

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