Navigating the Holidays with or without Diabetes: Self-Care, Balance, and Joy

It’s already happening. The holiday lights, the trees, the music, and, of course, the food!

As we round the corner into another holiday season and begin counting down to 2027, it’s the perfect time to revisit our wellness goals and recommit to the healthy intentions we set for ourselves earlier this year.

As someone who has lived with Type 1 diabetes for more than 54 years, I know firsthand that the holidays can be tricky. Managing diabetes is challenging enough in our everyday lives. Add holiday parties, dinners out, busy schedules, and plates of sweets at every turn, and the season can become overwhelming. It can also be an emotional and lonely time of year for many of us.

Everyone living with diabetes has a different management style. There is no one-size-fits-all solution. Knowing our individual triggers, blood sugar sensitivities, and best practices for maintaining healthy sleep, nutrition, and fitness routines is essential.

Over the years, I've learned that managing diabetes during the holidays isn't about being perfect. It's about knowing yourself, understanding your needs, and giving yourself the grace to enjoy life along the way. I've also learned that self-care isn't selfish, and that advocating for our health should never come with an apology.

Here are a few strategies that may help us navigate the season with greater confidence and peace of mind.

1. Plan Ahead and Ask About the Menu

With Thanksgiving approaching, don't be afraid to ask your host about the menu.

For the first few decades of living with diabetes, I felt a great deal of shame and simply wanted to feel normal. I didn't want anyone to go out of their way to accommodate my physical and nutritional needs.

Fortunately, the culture has changed. It is now much more widely accepted to communicate dietary needs ahead of time. Knowing there will be appropriate food options at the table can relieve both emotional and physical stress.

As an act of self-care, it's also perfectly fine to bring a dish or two of your own. It can even become a teachable moment in a culture where there are still many misconceptions about diabetes and its management.

2. Make Wellness a Priority

We know that with diabetes, as with life, preparation and prevention are important.

When our schedules fill up with gatherings and events, planning becomes essential. Make time to maintain your fitness routine. It may be shorter than usual, but every bit counts.

Remember, we don't have to attend every gathering. Our true friends will understand when we choose a quiet night at home or decide that extra rest is the priority.

By setting these boundaries, we can fully enjoy the events we do attend without sacrificing our physical and emotional well-being to please others.

And remember, these practices are valuable well beyond the holiday season.

3. Enjoy Your Favorite Foods in Moderation

Most importantly, allow yourself to enjoy the season!

I recently had a piece of pizza and a cookie at a large event and made the conscious decision not to spend the following week beating myself up over it.

What matters most is consistency, not perfection. One extra cookie or a piece of pumpkin pie does not define our overall health journey. Returning to our usual balanced nutrition and activity routines is what matters.

4. Work with Your Healthcare Team

For those of us managing insulin and other life-sustaining medications, work closely with your healthcare and wellness teams to discuss strategies for navigating seasonal foods and changes in routine. They can help determine whether any adjustments to your diabetes management plan are appropriate.

Never feel that you must figure it all out alone.

A Season of Health, Happiness, and Balance

After more than five decades of living with Type 1 diabetes, I've learned that life is not about getting everything right every day. It's about consistency, resilience, and giving ourselves grace along the way. Diabetes is part of my life, but it does not define my ability to celebrate, enjoy, and embrace it.

As we enter another holiday season, let's give ourselves permission to enjoy the moments, savor the traditions, prioritize our health, and remember that self-care is one of the greatest gifts we can give ourselves.

Here's to a happy, fulfilling holiday season and a healthy, joyful start to the new year!