Holiday Blood Sugar Management

The holiday season can feel like a month-long obstacle course of celebrations, travel, late nights, and a very flexible definition of "routine." And while food is often the main attraction, it's not the only thing that influences blood sugar. In fact, there are plenty of ways to support your glucose levels that have nothing to do with swapping the dinner roll for salad.

If you're navigating diabetes during the holidays, consider this your friendly guide to all the non-food habits that help keep blood sugar steady, so you can enjoy your season without feeling overwhelmed or like you're fighting your own pancreas.

1. Move Your Body… in Festive Ways

You already know that movement helps lower blood sugar, but this season offers built-in opportunities to make it enjoyable and festive.

• Take a "holiday lights walk" around your neighborhood

• Join a local charity 5K (check out our blog "Gravy, Gratitude, and Glucose" for a list of local 5K events)

• Park at the far end of the mall and let the laps add up

• Offer to walk the dog after big family meals

• Volunteer with organizations that include movement (coat drives, toy drives, set-up/clean-up crews)

If you're in the Phoenix area, here are a few movement-based activities that don't revolve around food:

• Phoenix ZooLights evening strolls

• Desert Botanical Garden's Las Noches de las Luminarias

• Tempe Town Lake holiday boat parades

• McCormick-Stillman Railroad Park's Holiday Lights walk-through

• A morning hike at South Mountain or Papago Park before visiting family

• Christmas light walk around the neighborhood (Check out the Moon Valley Neighborhood)

Even 10–15 minutes of walking can help soften blood sugar spikes, and yes, it absolutely counts.

2. Prioritize Sleep Like It's An Event

When your sleep schedule falls apart (looking at you, holiday travel), stress hormones rise and insulin sensitivity drops. That means higher blood sugars before you even get to the party.

A few holiday-sleep survival tips:

• Keep your room as dark and cool as possible when staying with family

• Use a white noise app if sleep environments are unfamiliar

• Set an alarm to go to bed — not just to wake up

• Try to get 7–9 hours whenever you can

Sleep is free, powerful, and wildly underrated when it comes to glucose control.

3. Stress Management Is Blood Sugar Management

Holiday stress is real: family dynamics, gift-giving pressure, travel delays, hosting expectations, and trying to do 'all the things' can feel overwhelming and impact blood sugar. Recognize these feelings and plan simple stress-reduction strategies to stay balanced.

A few stress-busters that actually work:

• Deep breathing in the car before walking into an event

• Saying no to one thing (you're allowed!)

• Five minutes of stretching before bed

• Choosing calm, quiet activities with kids or family

• Building in downtime between events

Your nervous system will thank you — and so will your blood sugar.

4. Hydration Helps More Than You Think

Dehydration can raise blood sugar and make you feel sluggish. Plus, cocktails this time of year tend to be extra sweet.

A simple rule: one large glass of water between alcoholic drinks.

If you know you get busy and forget to sip, try:

• Carrying a refillable bottle everywhere

• Setting hydration alarms (yes, it works)

• Adding bubbles (sparkling water counts!)

• Drinking a glass of water before every event

Being hydrated = steadier blood sugar.

5. Keep Your Medication Routine… Even When Your Schedule Isn't One

Vacations, travel, and late nights make it easy to lose track of meds. Set alarms for:

• Long-acting insulin

• GLP-1 doses

• Oral diabetes medications

• Mealtime insulin

• Any non-diabetes meds that support your overall health

Keeping medications consistent helps keep the holidays peaceful, for you and your blood sugar.

6. Fill Your Holiday With Activities, Not Just Meals

Food is part of celebration, but it doesn't have to be the centerpiece of every gathering.

Try building traditions around:

• Board games

• Holiday craft nights (Here are some ideas)

• Watching classic movies (Hanukkah) (Christmas)(Thanksgiving)(Native American Heritage)

• Family dance parties

• Local concerts and markets (North Valley Symphony Orchestra is my favorite)

• Decorating together

• Gift-wrapping sessions

• A neighborhood scavenger hunt (Check out this list)

The more you're engaged and moving, the more stable your blood sugar tends to be.

7. Give Yourself Grace

Perfection is not the goal here. Holidays are busy, joyful, messy, and full of distractions. Blood sugar may run higher, and routines may wobble. That's okay-be kind to yourself.

The goal: small actions that help your blood sugar stay steady without feeling like work.

A walk here, a glass of water there, and a bedtime that doesn't drift too far past midnight can make a huge difference.

If you take anything from this guide, let it be this:

You have more tools than you think, and most of them aren't on your plate.

Happy Thanksgiving!