Key Takeaways

• For individuals with diabetes, the holiday stress can significantly impact blood sugar levels.

• Holiday stress can impact diabetes management in various ways, including disrupted eating routine, lack of physical activity, and lack of self care. 

• Stress hormones, including glucagon, adrenaline (epinephrine), growth hormone, and cortisol signal the liver to release more glucose into the bloodstream while reducing glucose uptake by tissues such as muscles and fat, leading to elevated blood sugar levels.

• To manage holiday stress and blood sugar levels, plan ahead, leave time for physical activity, practice relaxation techniques, keep a healthy sleeping schedule, and don’t forget to monitor your blood glucose levels.

The holiday season can be festive, but it can also bring its fair share of stress. From juggling social commitments to managing finances and family expectations, the pressure can take a toll on both your mental and physical health. For individuals with diabetes, this stress can significantly impact blood sugar levels, making effective stress management essential.

The Stress-Blood Sugar Connection

Stress can stem from emotional factors like fear, anxiety, anger, excitement, or tension, as well as physiological causes such as illness, pain, infection, or injury.

When you experience stress, your body activates a "fight-or-flight" response to ensure that sufficient energy is available. This triggers an increase in stress hormones, including glucagon, adrenaline (epinephrine), growth hormone, and cortisol. These hormones signal the liver to release more glucose into the bloodstream while reducing glucose uptake by tissues such as muscles and fat, leading to elevated blood sugar levels.

In individuals without diabetes, a rise in blood sugar caused by stress is typically followed by an increase in insulin production, keeping the spike modest and temporary. However, for those with diabetes, the situation is different. Their bodies either cannot produce enough insulin or are resistant to its effects, leading to a more significant and prolonged elevation in blood sugar levels during stress.

Moreover, stress often disrupts self-care routines. People under stress may neglect healthy eating, forget to take medications, or skip monitoring their glucose levels. They might also consume more alcohol or reduce their physical activity, further complicating blood sugar management and overall glucose control.

Recommended Reading: Can Stress Raise Your Blood Sugar Levels? (And Why You Should Care)

How Holiday Stress Affects Diabetes Management

Holiday stress can significantly impact diabetes management in various ways. It often disrupts routine eating habits, with skipped meals or indulgence in sugary treats leading to erratic blood sugar levels. Packed schedules during the festive season may leave little time for physical activity, which is crucial for maintaining stable glucose levels. 

Additionally, the demands of the holidays can cause individuals to neglect self-care, prioritizing others' needs over their own and skipping essential practices like taking medications or checking blood sugar levels regularly. Emotional triggers, common during this time, may also lead to overeating, particularly of high-carb comfort foods, further complicating glucose control.

But don’t worry, we’ve got some tips to help you manage holiday stress and keep your blood sugar levels on track!

Tips for Managing Holiday Stress and Blood Sugar Levels

Plan Ahead

One of the best ways to minimize holiday stress is through careful planning. Organize your schedules to avoid last-minute rushes that can heighten stress levels. Consider making to-do lists or setting reminders for important tasks. Planning your meals in advance is also a huge help. 

Prepare balanced meals and healthy snacks to curb the temptation of overindulging in festive treats, which can spike blood sugar levels. Having nutritious options readily available ensures you can make healthier choices, even during the busiest times.

Prioritize Physical Activity

Exercise is important for managing both stress and blood sugar levels. Incorporate fun, family-friendly activities like walking, dancing, or even playing a game with the kids. Physical activity doesn’t have to be lengthy; even short, consistent sessions of movement, such as a brisk 10-minute walk after meals, can help regulate glucose levels and improve mood. Finding enjoyable ways to stay active also makes it easier to stick to an exercise routine during the hectic holiday season.

Practice Relaxation Techniques

Mindfulness practices can help you manage the physical and emotional impacts of stress. Techniques like deep breathing, meditation, or yoga can reduce the body's stress response and promote a sense of calm. Even a few minutes of focused breathing can make a difference. Additionally, don’t underestimate the power of taking short breaks throughout the day. Whether it’s stepping outside for fresh air or pausing to enjoy a quiet cup of tea, these moments of rest can help you reset and recharge.

Communicate and Delegate

You don’t have to shoulder all the holiday responsibilities alone. Share tasks with family members or friends to reduce your burden. For instance, ask someone else to help with shopping, meal preparation, or event planning. Setting realistic expectations is also key; not everything has to be perfect. Prioritize what matters most to you and let go of unnecessary stressors to make the season more enjoyable.

Maintain Healthy Sleep Patterns

Adequate sleep is essential for managing stress and maintaining stable blood sugar levels. Aim for 7–8 hours of quality sleep each night to allow your body to regulate stress hormones effectively. Establish a calming bedtime routine, such as reading, stretching, or avoiding screens before bed, to improve sleep quality. Rested bodies and minds are better equipped to handle the challenges of the holiday season.

Recommended Reading: The Importance of Good Quality Sleep (and How To Get More of It)

Monitor Blood Sugar Regularly

Keeping track of your blood sugar levels during the holidays is critical. Regular monitoring helps you catch fluctuations early and make timely adjustments to your diabetes management plan. Use these readings to guide your food choices, activity levels, and medication schedules, ensuring better glucose control even amid holiday indulgences. If you find fingerpricks painful, it might be time to consider continuous glucose monitors (CGMs).

Seek Support

Don’t hesitate to reach out for help when you need it. Friends, family, diabetes support groups and even holistic healthcare providers can provide emotional assistance and practical advice. Simply talking to someone about your stress can be therapeutic. Additionally, consult with your healthcare provider for personalized strategies to manage stress and its impact on your blood sugar. They can help you fine-tune your diabetes care plan to suit the unique challenges of the holiday season.

The Long-Term Benefits of Managing Stress

Healthy stress management not only improves blood sugar control during the holidays but also supports better long-term outcomes. So this holiday season, remember to prioritize your well-being. Managing stress is just as important as managing your schedule, both contribute to a healthier, happier you.

If you’ve been in prolonged periods of stress or need help managing your blood sugar, don’t be afraid to seek support. We’ve helped clients better manage chronic diseases such as diabetes through our NOVI Magnum program.

Find out more or take our quiz to find out the program that’s most suitable for you.