by DR. JOY JACKSON
As the holidays approach, attending social events can present a unique challenge for the 15.4% of Polk County adults living with diabetes. But having diabetes doesn’t mean missing out on the fun. The Department of Health in Polk County would like to provide some tips on how to navigate social events while managing and controlling your diabetes.
Plan Ahead
Before attending any social event, plan ahead. Check the menu if you’re going to a restaurant or ask the host about the planned meals at a party. This will allow you to adjust your meal plan or insulin regimen accordingly. Consider bringing your own dish that’s diabetes-friendly to potlucks so there’s at least one dish that meets your dietary requirements. You should plan to carry your medications, insulin, and blood glucose monitoring devices with you. Remember to bring these to events.
Communicate
Don’t stay silent. Speak up about your dietary needs. Let your host or friends know about your needs, whether it’s eating at specific times or requiring certain food choices. Tell a supportive friend about your goals for managing your diabetes. This will help you have support and an accountability partner.
Stay Active
At last count in 2019, the sedentary rate among adults in Polk County was at 31.7%. Social events can be a chance for people to get moving. If you’re concerned about combating your sedentary behavior, suggest events among your friends and family that involve some form of light exercise, like walking post-meals. This can help regulate your blood sugar levels as well as allow you to socialize further with your loved ones.
Monitor Your Blood Sugar
No matter where you are, you should be monitoring your blood sugar levels. Changes in routine like eating different foods or engaging in out of the ordinary activity can change your blood sugar levels. You can excuse yourself from an event or party to discreetly check your levels and adjust as needed.
Be Mindful About Food and Drink Choices
At social gatherings, try to focus on eating vegetables, lean proteins, and small portions of complex carbohydrates. Remember, moderation is key when enjoying your favorite foods that may not be diabetes-friendly. Be mindful of your alcohol consumption: It can affect blood sugar levels. It’s best to drink alcohol with food to help stabilize your blood sugar. Additionally, alternate between water and alcohol to stay hydrated and limit your overall alcohol intake.
Don’t Stress!
If you overindulge at an event, don’t be too hard on yourself; instead, use it as a learning experience. Test your blood sugar, maintain your regular meal schedule, stay hydrated, and take your medications as usual. You’ll be back on track in no time.
Remember, having diabetes doesn’t mean you can’t socialize with your friends and family. With these strategies, you can socialize to your heart’s content while keeping your health in check.
About the Author: Dr. Joy Jackson, an internal medicine physician, serves the community as director of the Florida Department of Health in Polk County (DOH-Polk). For more information about DOH-Polk, visit mypolkhealth.org. Follow DOH-Polk on Twitter at twitter.com/FLHealthPolk.