Winter can be a challenging time for maintaining a healthy lifestyle, especially for those with diabetes. With colder weather and shorter days, it’s easy to feel less motivated to stay active. “I’ll have patients that get worse during the Winter season due to lack of activity and the holidays,” says Dr. Bantu. The combination of family gatherings, holiday treats, and a shift in routine can make it difficult to stick to exercise goals and manage blood sugar levels.
Dr. Bantu shares that even she struggles with finding the motivation to get out and move during these colder months. One way to help combat the winter slump is by incorporating movement into your daily routine, even if it’s just inside the house. “Walking inside and getting any kind of movement can help,” Dr. Bantu advises. It’s a simple, yet effective way to stay active when going outside isn’t an option.
In addition to exercise, managing blood sugar during the holiday season can be tricky. Between festive meals and sweet treats, keeping conditions like diabetes under control becomes more difficult. For long-term diabetics, recovery from these occasional indulgences can take longer, and the effects may linger. “If you already have complications, we never know when they might worsen,” says Dr. Bantu. Monitoring your blood sugar and being mindful of what you eat is crucial during this time of year.
One way to reduce the stress of holiday meals is to focus on portion control. Choosing more vegetables and protein while limiting carbohydrates can help balance your plate and manage blood sugar spikes. You don’t have to cut the carbs, however completely. “Complex carbs with fiber help you feel full and take longer to digest,” explains Dr. Bantu. This can help you avoid overeating and feel more satisfied without compromising health or holiday foods. Beans and brown rive are both rich in fiber, and have complex carbohydrates.
For those looking for a quick health hack, you might have heard of the idea that drinking diluted apple cider vinegar before meals can aid in weight loss and blood sugar control. Dr. Bantu believes this could work by reducing appetite. “It may help you eat less, but if you’re seeing a benefit and losing weight, there’s no harm in continuing to do that.” However, it’s important to remember that moderation is key in all things.
Lastly, it’s essential to remember that you can still enjoy the holiday season, even as someone managing diabetes. “You’re not limiting yourself because you’re diabetic,” says Dr. Bantu. “You can still enjoy things and be healthy with moderation.” Finding a balance between enjoying the season and taking care of your health will help you thrive during the colder months.
So, whether it’s a short walk around the house, watching your portions, or finding motivation to stay active, these small changes can make a big difference in managing your diabetes and staying healthy throughout the winter season.