Winter can be an especially challenging time for people with Type 2 diabetes. Winter travel may be on the horizon and recent festivities of the holidays may have had us consuming food in excess (food that is often more indulgent-forward as opposed to health-forward). Additionally, the cold weather may make some preferred type of exercise difficult to carry out. There are plenty of lifestyle choices that can help those with Type 2 diabetes keep health in check while enjoying the cozy winter season.
Acknowledge the Reality
Type 2 diabetes is a common, chronic disease that affects not only those directly afflicted, but it can also cause a, “ripple effect,” in the lives of family members and community support. A mentor of mine often described diabetes management as being a 3-legged stool—he explained that healthy diet, appropriate exercise, and [when necessary] medications are all important components of the harmonious management of Type 2 diabetes. In this entry, I’d like to focus a little on the dietary component of Type 2 diabetes management. Diligence in prioritizing health dietary intake when navigating Type 2 diabetes can potentially minimize the chance of complications from Type 2 diabetes such as vision problems, circulation issues, heart disease, kidney disease, depression, and joint disease. Making healthy choices year-round are part of the reality.
Focusing on Balance
Maintaining balance with regards to food intake can prove to be beneficial for people affected by Type 2 diabetes. Everyone’s health narrative is unique to them, but some things that I often speak with patients to be mindful about include:
- Carbohydrates: Since the holiday time and winter is often abundant with indulgent foods, trying to keep sweet treats to a minimum is often challenging but is important in the management of Type 2 diabetes. Starchy carbohydrates like breads, rice, noodles can cause rise in blood sugars. Balance of lean meats (chicken, fish, turkey), and having a diet rich in vegetables is often beneficial.
- Excess salt: Consuming foods high in salt can potentially raise blood pressure, which can in turn be problematic in someone who has Type 2 diabetes. Processed foods can be especially sneaky with containing high amounts of sodium.
- Portion size: Overeating can potentially cause challenging glucose fluctuations when someone has Type 2 diabetes. Directing attention to appropriate portion sizes can be helpful to avoid overeating.
- Meal timing: Meal prepping, setting food goals before meals, and eating thoughtfully can serve as great personalized tools to help with Type 2 diabetes management.
Type 2 Diabetes Doesn’t Have to Get You Down This Winter
Of course, none of the information contained on our site is official medical advice, but if you are struggling with management of Type 2 diabetes or if you are trying to make sense of how to eat at this time of year, make an appointment with me, Dr. Maria Swetech at my Clinton Township office. Let’s talk about your circumstances and create an empowering wellness plan to help you feel good every day of every year.
