Preparing for Family Gatherings
Make Your Next Family Reunion Good for You and Your Family
Although family reunions and gatherings are great ways to foster togetherness, they can be minefields when it comes to maintaining blood sugar control. The good news: With a little planning, you can have just as much fun meeting that third cousin from 4 states away as anyone else at the party. So whether your gathering is next week or next month, start prepping now. You might even be able to encourage healthier habits all around.
Enjoy the Eats
Come prepared. Bring all your testing supplies and medication. Talk with your doctor beforehand about any changes in your medication to help you adjust to the event.
Have an appetizer. Before you arrive, snack on fiber-rich foods, such as raw vegetables or nuts, or high-protein items, such as low-fat cottage cheese. These foods can help take the edge off your appetite without greatly affecting blood sugar, says Amy Campbell, RD, CDE, education program manager at the Joslin Diabetes Center in Boston.
Share a dish. At most gatherings, you can expect hearty dishes like fried chicken, potato salad, rolls, and gooey desserts. Offer to provide a healthier side dish, such as a 3-bean salad, an entree of Turkey Chili, or a fruit platter for dessert. Dishes that are good for people with diabetes are also good for everyone else.
Take a small plate. This can help reduce portions without making you feel like you're skimping, says Campbell. If only one size plate is available, divide it into sections and fill half with vegetables. Other tips: drink plenty of water with your meal, which helps fill you up, and don't stand near food when socializing. It's too easy to talk and graze.
Play it safe with alcohol. 1 glass for women and 2 for men. Too much alcohol can drastically lower blood sugar in people who take insulin or certain medications, says Campbell.
Fun Beyond Food
A family reunion shouldn't only be about eating, says Melinda Maryniuk, RD, CDE, associate director of programs and services at the Joslin Diabetes Center in Boston. Suggest that everyone go for a walk, or recruit players for a game of basketball or Frisbee. Make it a family tradition. (Remember that any activity can influence blood sugar, so check your level before and again after the game.) Want to take the focus off the food but not break a sweat? Try a talent show; play a tournament-style brain game, such as Scrabble; or go through family photos to make scrapbooks.
Sideline Stress
There's often a serving of family-related stress at reunions. And emotional and mental stress can temporarily cause your blood sugar levels to spike, says Campbell. What to do:
- If you know that a sensitive topic is likely to come up, think beforehand about your response. "Often, stress comes from being caught off guard," says Campbell.
- Excuse yourself and go for a walk when you feel family stress reaching a boiling point.
YOUR DAILY COACH
Make Diabetes a Family Affair
To open up a discussion about the disease:
Dispel myths. For instance, some people believe that you cannot eat sweets—but you can in moderation. "People may also want to blame the person for getting diabetes—they brought it on themselves because of being overweight or having poor health habits," says Campbell. "But explain how diabetes can also be due to genetics."
Clue them in to blood sugar checks. Show them why and how they're done. Explain the symptoms of low blood sugar, such as shakiness, irritability, and sweating, and the symptoms of high blood sugar, such as drowsiness, nausea, and constant thirst or hunger. Tell them what to do to help you if they notice that you are in either state.
Explain the warning signs. Because up to one third of people with diabetes don't know that they have the disease, provide information about the warning signs—constant thirst, frequent urination, cuts that don't heal, and sudden weight loss. Alerting your family to the fact that diabetes runs in families—and to symptoms that they might be experiencing that signal diabetes—is one of the best gifts you can give them.
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