Managing Holiday Stress: Tips for a Joyful & Relaxing Season

Reviewed By: Rebecca Anderson, FNP-BC

As the comforting feelings of Thanksgiving pass, many of us experience the rush of excitement and anticipation for the December holidays. The cheerful music, family traditions, and gift shopping all represent a time most individuals look forward to all year long. However, experiencing “holiday stress” can be just as common as joy during this time. The holiday season is a busy time, often involving a lot of planning, socializing, and spending. Adding all of this to your normal day-to-day responsibilities can take a mental and physical toll on your well-being. We’re here to help you feel more present, balanced, and carefree this holiday season so you can enjoy your time off with loved ones. Let’s discover how to manage holiday stress!

Common Causes of Holiday Stress

Stress around the holiday season can be brought on for many reasons, including:

Overscheduling and time constraints: There’s not much time between Thanksgiving and the December holidays. This can make individuals feel intense pressure to prepare for the holidays in a constrained amount of time, leading to excess stress and anxiety. Because people wish to get the most out of this season, they tend to fill their schedules with as many holiday parties, family get-togethers, and gift exchanges as possible. Although these are likely scheduled with the intention of fun and connection, overcommitting can make you neglect your personal needs, increase stress, and bring about feelings of overwhelm [1].

Financial strain: Buying gifts for your friends, kids, coworkers, and family members can get extremely pricey. This, plus the amount you spend on activities, decorations, and party outfits, can create a stressful financial burden. Although many individuals simply don’t have the budget to spend extra around the holidays, they still feel an obligation to buy gifts and other holiday necessities. Parents, especially, tend to feel intense pressure to overspend around the holidays, with some even prioritizing gifts over monthly bills [2].

Family dynamics: Everyone’s family situation is different. While some individuals are lucky to have family members who all get along harmoniously at gatherings, others experience stress due to family conflict. Whether your family members have differing views and values or there is an ongoing fight between a few members, this can create a tense atmosphere during and before a family gathering.

Grief or loneliness: The holiday season is often viewed as a time for loved ones to spend quality time together and show their appreciation for one another. For individuals who are struggling with grief or loneliness, this can be a difficult season. Seeing others surrounded by loved ones can trigger feelings of sadness, loss, and isolation among these individuals [3].

Unhealthy expectations and perfectionism: The media has created the image of a “perfect holiday,” full of conflict-free time with loved ones, sentimental gifts, and a busy schedule of themed activities. Although we’d all love to experience this, a “perfect” holiday season is simply not realistic for most. These unrealistic expectations can lead to heightened stress, anxiety, and burnout [4].

8 Practical Tips to Reduce Holiday Stress & Reclaim Your Joy

Set Realistic Expectations

The first step for reducing holiday stress and feeling more content about the season is to let go of your perfectionistic expectations. You can still plan a fun holiday season, but the pressure for perfection only worsens stress. Instead of planning the season around others’ expectations or the media’s depiction of how the holidays should look, focus on what truly matters to you. What value is important to you? Is it family togetherness, showing appreciation through gifts, setting goals and resolutions for yourself, or a combination of these? Whatever your values are, focus on them to ensure you stay grounded and calm this holiday season.

Prioritize Rest & Sleep

Planning for this season can be time-consuming and exhausting. It may be tempting to stay up late online shopping for gifts, planning parties, and stressing about get-togethers. However, studies have shown that not getting enough quality sleep makes stress more difficult to manage [5]. Quality sleep also affects your body’s ability to regulate emotions [6]. To reduce your stress levels, ensure you are getting at least 7 hours of quality sleep each night [7]. If you are struggling to ease your mind around bedtime, try mindfulness exercises like meditation, journaling, and focusing on your breathing to promote feelings of calm [8].

Plan Ahead (But Leave Room for Flexibility)

Planning activities far in advance can help manage unnecessary stress. By sorting out plans ahead of time, you eliminate the anxiety of last-minute arrangements and uncertainties. Think about which techniques have worked in the past for work or school, and use those same techniques for planning your holiday season. For example, some people prefer physical planning tools like an agenda or calendar, while others prefer digital tools like phone reminders or organization applications.

When planning, leave room for flexibility. Unexpected changes, cancellations, and reworkings may come up—and this is okay. You cannot control your plans completely, especially if they involve other people. Additionally, you should leave ample time for your existing responsibilities and relaxation time. For example, avoid scheduling holiday events during your workday, and ensure your schedule isn’t jam-packed with obligations. Allow yourself some room to breathe. This will make your holiday season more enjoyable and less chaotic.

Create a Holiday Budget

Having a set budget in mind before spending can help keep you stress-free and guilt-free this holiday season. It may help to create separate budgets for gifts, activities, decorations, and other things you typically spend on during this season. Make this budget as realistic as possible, and ensure you take into account your other budgets and financial responsibilities. Remember, a low budget doesn’t mean you will have a disappointing holiday season. There are plenty of incredible “do it yourself,” or DIY, gift and decor ideas that won’t break the bank. Sometimes, these thoughtful gifts are even more meaningful than expensive ones!

Practice Mindful Eating & Movement

When we are caught up in stressful moments, we may forget about or neglect caring for our bodies. However, failing to care for your body can have adverse effects on your health, especially related to stress levels [9, 10]. Make an effort to stay balanced during this busy season by prioritizing eating three nutritious meals and moving your body for about 30 minutes each day. If you struggle with this, try techniques like meal-prepping or joining an exercise group!

Say “No” Without Guilt

Learning how to decline plans and set healthy boundaries is a skill everyone should learn to manage their stress and time. The holiday season is hectic for almost everyone, and overcommitting to plans and responsibilities can only exacerbate burnout. By politely declining invitations and delegating responsibilities, you protect your time and peace of mind. Many individuals struggle with saying “no” or setting boundaries because they are fearful of being perceived as rude or selfish. However, when it comes to your health, you should always put your well-being first. There’s nothing selfish about this! To politely decline plans, try this script:

“Thank you so much for thinking of me! Unfortunately, I’m not able to attend this time around, but I look forward to seeing you another time.”

Make Time for Self-Care and Solitude

Regularly practicing self-care and solitude is just as important as your other responsibilities, like work and socializing. Self-care looks different for everyone. Self-care counts as any activity that supports your physical, mental, and emotional well-being. Common self-care practices include journaling, breathwork, yoga, meditation, preparing nutritious meals, making time for relaxation, and engaging in self-reflection.

It can be easy to overlook self-care during the holiday season. To ensure you practice it, add daily 10-minute self-care sessions to your calendar or agenda to restore calm between activities. These can be scheduled for the morning, between plans, and/or before you sleep.

Focus on Connection Over Perfection

Did you know that practicing gratitude increases positive moods and decreases feelings of stress and anxiety [11]? It’s true—experts explain that practicing gratitude every day is linked to improvements in well-being. So, instead of focusing on perfection during this season, direct your attention toward the aspects of life you are grateful for. According to a LifeWay research study, the majority of Americans report being thankful for their family [12]. Connect this sense of gratitude with meaningful activities that provide an opportunity to spend quality time with family members and make memories.

Supporting Your Mental Health During the Holidays

Part of stepping away from the pressure of having a “perfect” holiday season is recognizing that you may be struggling with your mental health. If you’re feeling on edge, hopeless, or down, and you’re experiencing loss of interest in hobbies, trouble sleeping, or difficulty managing your emotions, you may be struggling with anxiety or depression [13]. If these symptoms persist, it’s important to consult with a mental health professional for support. Remember, your health and wellness always come first, in all seasons.

Tips for Seniors and Caregivers Navigating the Holidays

Seniors and caregivers may experience higher levels of stress and burnout during the holiday season, especially if they already have a lot on their plates. For some, this time of year can also bring feelings of grief or loneliness, particularly if they’ve lost loved ones or are spending the holidays without close family nearby. To avoid burnout as a senior or caregiver, make sure you are taking care of your physical health, prioritizing self-care, setting boundaries, and leaving ample time for rest. Consider simplifying holiday traditions, especially if they cause unnecessary stress or overexertion. Above all, don’t hesitate to ask for help and support during this time. Your loved ones—and your community—are there for you to lean on, especially for emotional support.

You Deserve a Joyful and Peaceful Holiday Season

We hope that these tips for managing holiday stress resonated with you. With diligence, anyone can manage their stress and create a more balanced holiday season. Remember, sometimes doing fewer activities can actually bring more joy to your life during this time. Focus on what matters most: your health, relationships, and well-being. For additional support and encouragement, contact Greater Good Health today!

References:

How to Avoid Common Holiday Pitfalls

Reviewed By: Rebecca Anderson, FNP-BC

For many individuals, the holiday season is a time to let loose and relax. Although it’s beneficial to take a break from your everyday routine and dedicate leisure time to hanging out with family and friends, the holiday season can derail healthy routines for many people. This can end up doing more harm than good, leading to difficulty getting back into healthy habits as the new year starts. In this blog post, we’ll highlight some of the most important tips and tricks you can practice to reduce your chance of falling into common holiday health pitfalls. Keep reading to learn more about how you can enjoy the holiday season without sacrificing your well-being.

7 Common Holiday Health Pitfalls (And How to Avoid Them)

Overeating at Every Gathering

Delicious appetizers, roasts, and desserts fill the table at almost every holiday gathering. It can be hard to resist indulging in these meals. While they are certainly tasty, foods served during this season are often full of unhealthy sugar, fats, and sodium. For example, even foods that sound harmless can be unhealthy—like fruit cakes, which are packed with excess sugar [1]. And other foods—like casseroles, desserts, and decadent appetizers—may be okay in moderation, but are high in saturated fats and calories [2]. Many people over-indulge in these unhealthy foods at every gathering due to the abundance of options, lack of routine around the holidays, and even as a way to cope with stress. While most don’t need to cut these foods altogether, it can be beneficial to eat mindfully, choose smaller portions, and have a small meal beforehand to avoid overeating while you’re there.

Neglecting Physical Activity

The colder weather and emphasis on relaxation during the holidays make it easy to curl up under the covers and completely forget about your workout routine. However, not getting enough physical activity can lead to health issues, and it can feel difficult to start a healthy habit again after taking a hiatus [3]. There’s definitely room to reduce how strict your exercise routine is around the holidays, if you choose to do so. However, it is best to continue being active in simple ways, like stretching, walking, and doing light at-home workouts.

Skipping Sleep or Staying Up Too Late

Although it’s common to stay out late at holiday parties and miss your normal bedtime now that you’re likely off from work, consistently skipping sleep can negatively impact your mood, metabolism, and overall health [4]. To protect your sleep quality around the holiday festivities, try to keep a consistent bedtime for most nights, avoid sleeping in late into the morning/afternoon, and create a comfortable environment to help you fall asleep quickly.

Drinking More Alcohol Than Usual

Many individuals find themselves drinking more alcohol around the holidays compared to the rest of the year. In fact, according to CBS News, people drink double the amount of alcohol around the holidays than they normally consume [5]. Heavy drinking can lead to serious health conditions, including but not limited to cancer, high blood pressure, heart disease, liver disease, digestive issues, and mental health conditions [6]. Likewise, it can also heighten the likelihood of short-term adverse events, like injuries, accidents, and alcohol poisoning [6]. To reduce these risks, make a strong effort to reduce your alcohol intake this holiday season. There’s nothing wrong with pacing yourself, sitting a round out, or staying sober to protect your health. Plus, there are plenty of delicious mocktails you can bring to holiday get-togethers!

Letting Stress and Overcommitment Take Over

The holiday season can be stressful and overwhelming for many reasons. Overcommitting to plans, putting too much emphasis on expectations, and struggling with finances can take a toll on your mental well-being. This can lead to feeling burnt out, anxious, and depressed. To combat these negative effects, prioritize self-care during this season. Simplifying your calendar, avoiding over-commitment, and putting your health above other responsibilities can reduce the mental and emotional burden many feel this season.

Ignoring Chronic Health Needs

With all the events and responsibilities during this season, you may find yourself forgetting to take your medications, skipping healthcare appointments, and failing to adhere to your doctor’s health recommendations. Although an increasingly busy schedule can make you fall off your routine, it is vital to stay on top of your health needs throughout the year. Failing to adhere to your treatment plans only increases the risk of worsening existing conditions and developing other illnesses [7]. To stay on track and maintain your healthcare treatment routines, create reminders on your phone or to-do list to take your medication, choose an accountability partner who will remind you about appointments, and stick to a daily routine that incorporates your treatment needs. If you are having trouble maintaining a routine, speak to your healthcare provider for support.

Putting Yourself Last

Your physical and emotional health should be your top priority all year long. But with the rush of the holiday season, many people put self-care on the back burner. Neglecting your health and self-care can worsen symptoms of burnout, fatigue, depression, and anxiety, as well as lead to difficulty with sleeping, concentration, motivation, and patience [8]. Make sure you prioritize yourself and practice self-care throughout your busy days. You can even schedule self-care activities—such as spa nights, meditations, emotional check-ins, journaling, and yoga—into your to-do list or calendar.

Holiday Health Tips That Actually Work

Now that we know which pitfalls people typically fall into around this season, here are some quick tips for staying on top of your health:

Don’t arrive at events overly hungry. Some people opt out of meals in the morning/afternoon leading up to a holiday event, as there will be plenty of food there to satisfy them. However, this often results in overeating or even binge eating later in the day [9]. And because there are likely limited health-conscious foods at holiday parties, this can lead to adverse health effects. To avoid this, eat a healthy breakfast and lunch to sustain yourself before the event. That way, you can enjoy the food without overdoing it.

Stay hydrated, especially in the winter. We are used to drinking lots of water during the hot Summer months, but this healthy habit tends to subside in the Winter. Not consuming enough water can lead to moderate symptoms, such as dizziness, headaches, and fatigue, as well as more serious health effects, like head injuries, seizures, and kidney issues [10]. To help you stay hydrated, carry a reusable water bottle with you at all times, set reminders to hydrate, and avoid caffeinated and alcoholic beverages [11].

Stick to your medication and supplement schedule. No matter how much your day-to-day routine changes, your medication and supplement schedule should stay a strict priority. The only time you should change or skip your medications and supplements is when advised by a healthcare professional.

Schedule short walks. Taking short, relaxing walks can benefit both your mental and physical health. They boost your heart health, reduce stress, and improve energy, just to name a few positive effects [12].

Focus on connection, not consumption. The holidays should be about spending quality time with your loved ones and making lasting memories. Try to steer your attention away from commercial things, like gifts, and toward the people who matter most.

Special Considerations for Seniors and High-Risk Individuals

Seniors, who are a high-risk population for adverse health effects [13], should take extra precautions around the holidays to stay safe and healthy. Seniors should prioritize boosting their immune systems. During the holiday season, the flu and common cold are typically spread at large gatherings [14]. To combat this, seniors should get their annual flu shot, wear a face mask in crowded areas, and regularly see their doctor for check-ups. Likewise, seniors should plan ahead for any holiday travel and gatherings they will be participating in. By making sure they pack medications and have an emergency plan in place, seniors can feel confident that they’ll have a safe holiday season.

How to Reset After

After the holiday season comes to a close, it’s time to get back into your routine. This can be a struggle for many, especially if they find transitions challenging. To get back into your routine with ease, gradually reintroduce habits, prioritize getting quality sleep, and lean on loved ones for support. Above all, practice grace over guilt. Getting back into the swing of things may take some time, and that’s okay!

Enjoy the Season While Protecting Your Health

This holiday season, let’s celebrate being intentional with our health and well-being. We can still have fun with friends and family without putting our health and self-care on the back burner. Take small steps and remember the importance of prioritizing yourself during this busy time. For more support, contact Greater Good Health today!

References:

The Connection Between Diabetes & Heart Health: What You Need to Know

Reviewed By: Rebecca Anderson, FNP-BC

Did you know that heart disease is the leading cause of death in America [1]? Heart health conditions, including heart disease, are a persistent and prevalent issue that should be addressed as early as possible to reduce dangerous complications. There are many causes of heart disease and other heart conditions, but today we are focusing on diabetes, also known as a “heart disease risk multiplier.” It’s true—having diabetes makes you 2 times more likely to suffer from heart disease [2], which is why it requires immediate attention and treatment. In this blog post, we’ll explain the connection between diabetes and heart health, as well as share some practical tips for prevention and keeping your health in check.

How Diabetes Impacts Heart Health

Diabetes occurs when your blood sugar (glucose) levels are too high and your body doesn’t make enough, or any, insulin [3]. Insulin helps your body process blood sugar in your cells and use it for energy. However, when your body doesn’t make enough, or any, insulin, glucose stays in your blood at elevated levels. This can lead to many complications, including concerning symptoms in the kidneys, eyes, nerves, and heart.

Having high blood sugar levels over a prolonged period can lead to inflammation, which can damage tissues, including blood vessels [4]. Type 2 diabetes, in particular, is highly associated with chronic inflammation, which can lead to plaque buildup in the arteries. Over time, the plaque clogging the arteries can harden, reducing blood flow to the heart and other vital organs.

These issues can result in serious heart health issues, like heart disease [5]. They can also lead to other heart complications, like high blood pressure (hypertension), stroke, and heart attack [6].

Risk Factors That Overlap Between Diabetes and Heart Disease

Many health issues and factors overlap among individuals who suffer from both diabetes and heart disease. Many individuals experience “metabolic syndrome,” which describes a grouping of 3 or more conditions that raise the risk of heart issues [7]. These conditions include obesity, high blood pressure, impaired blood sugar, high triglycerides in the blood, and low HDL (“good”) cholesterol [7]. Although genetics certainly plays a role in these health issues, lifestyle and behavioral choices also contribute to raising the risk for diabetes and heart disease. A sedentary lifestyle, or a lifestyle where most of your time is spent sitting, is associated with a higher risk of heart disease and type 2 diabetes [8]. Likewise, smoking cigarettes makes heart conditions more likely to occur among individuals with diabetes and/or high blood pressure [9]. Finally, factors like poor stress management are linked to high blood pressure and obesity, which are associated with heart disease and diabetes [10].

Symptoms to Watch For: When Diabetes Affects Your Heart

If you have diabetes, it’s essential to be aware of the warning signs that your heart health may also be affected. If you experience the following symptoms, you may have “diabetic heart disease,” which is when a person has both diabetes and heart disease [11]:

Fatigue
Chest pain
Shortness of breath
Swelling, especially of the feet or ankles
Dizziness or fainting
Fast or slow heartbeat

Diabetes can also lead to nerve damage (neuropathy) which is a complication of diabetes. While this most often affects the feet and legs, in some cases it involves the nerves that control the heart and blood vessels. This type of autonomic neuropathy can sometimes blunt warning signs of heart problems — for example, a person may have a “silent” heart attack without the typical chest pain. [12]

Heart-Healthy Habits For People With Diabetes

Manage Blood Sugar Consistently

Because high blood sugar is associated with poor heart health, managing your blood sugar and measuring it regularly can help you decrease your risk. Individuals without diabetes should have an A1C level below 5.7%, and individuals with diabetes should aim for an A1C of 7% or lower [13]. However, the right target can vary based on your age, overall health, and other medical conditions — so it’s always important to check with your doctor about what a good A1C goal is for you.

Eat for Both Blood Sugar and Heart Health

Diet is a crucial aspect of managing high blood sugar and heart conditions [14]. A heart-healthy diet for individuals with diabetes consists of fiber, healthy fats, whole grains, and non-starchy vegetables [15]. Some food options that fall into these categories include leafy greens, salmon, tuna, nuts, oatmeal, wheat bran, avocados, mushrooms, broccoli, and beans, just to name a few. You should also avoid excess carbohydrates and sodium [16]. Choosing “smart carbs,” like low-fat dairy products and whole grains, as well as reduced-sodium options, is best for your health. Remember to consult with your healthcare provider before making any drastic changes to your diet.

Move Daily to Strengthen the Heart

Exercise can strengthen heart health and support the management of diabetes [17]. This is because it can lower blood sugar and blood pressure, increase your metabolism, and improve your overall health and mood. Researchers recommend that individuals with heart disease and diabetes partake in a combination of aerobic exercises (such as walking and swimming) and resistance training (such as weightlifting) [18]. Work with your healthcare provider to create an exercise routine suited to your needs and abilities.

Control Blood Pressure and Cholesterol

Regularly monitoring your blood pressure and cholesterol levels can provide more insight into whether you are at risk for a heart health issue. Although most adults get their blood pressure and cholesterol checked once a year at their annual physical exam, individuals with heart disease or other heart health conditions will likely need theirs checked more often [19]. Speak with your doctor about how often you should monitor your blood pressure and cholesterol, and ask if any medications or lifestyle changes might help.

Stop Smoking (and Reduce Alcohol Intake)

Healthcare professionals highly recommend avoiding smoking and alcohol consumption if you have heart health conditions and/or diabetes. Smoking accelerates heart complications because it increases bad cholesterol and lowers good cholesterol, which raises the risk of heart disease [20]. Likewise, smoking causes inflammation, which weakens your body’s response to insulin and increases blood sugar levels [20].

Drinking alcohol heavily is associated with increased risk for high blood pressure, heart failure, and stroke [21]. Alcohol can initially raise blood glucose if the drink contains carbohydrates, but heavy drinking can also interfere with the liver’s ability to release glucose. When combined with certain diabetes medications, this may lead to dangerously low blood sugar, which can cause serious symptoms and complications.[22]. Try to cut back on smoking and drinking either entirely or as much as possible. If you are struggling to do so, reach out to a professional for support.

Sleep and Stress Matter More Than You Think

You may be surprised by how much of a difference healthy habits, like getting quality sleep and managing stress, can make in heart conditions and diabetes. According to experts, poor sleep quality increases the risk of cardiovascular disease, high blood pressure, high blood sugar, and obesity [23]. The effects of stress are comparable. Prolonged stress and the release of too much of the stress hormone called “cortisol” can lead to insulin resistance [24]. And with heart disease, some experts even list stress as one of the leading risk factors of this condition [25].

To improve your sleep quality and stress management, talk to your healthcare provider to create an action plan. They may recommend trying different coping mechanisms, practicing meditation, using sleep aids, decreasing caffeine intake, or seeking support from a specialist.

How to Talk to Your Doctor About Your Heart Risk

Some key questions you should ask during your next appointment include:

How often should my blood pressure and blood sugar be checked?
Are there any screening tests available to assess my health in these areas? (Some key tests to request include A1C, lipid panel, and blood pressure [26, 27])
What is my risk of developing heart conditions?
Are there any lifestyle changes I can make now to reduce this risk?

The Bottom Line: A Healthier Heart Starts with Blood Sugar Control

As you age, your health becomes increasingly important to monitor and care for. Diabetes and heart conditions are interconnected, and many symptoms overlap. This is why it’s essential to stay diligent in screening for both and to be aware of the warning signs that may already be present. Part of advocating for your health is taking small daily actions that contribute to long-term protection. At Greater Good Health, we can help guide you on this journey to better health. Contact us today for support!

References:

Simple Habits to Keep Your Blood Sugar in Check

Reviewed By: Rebecca Anderson, FNP-BC

Maintaining healthy blood sugar levels is a vital part of maintaining your health, whether you have diabetes or not. Keeping your blood sugar in check can prevent many dangerous symptoms and life-threatening conditions, as well as ensure that your body has enough energy to complete day-to-day responsibilities [1]. Even the smallest lifestyle changes, when practiced consistently, can make all the difference in managing your blood sugar and overall health. In this blog post, we’ll highlight some of the most important lifestyle changes you can make to control your blood sugar and ensure a healthy lifestyle!

Why Blood Sugar Spikes Matter

Blood sugar energizes your body throughout the day, which is why your body works hard to keep it at a healthy level [2]. If blood sugar spikes due to too much sugar intake, your heart has to work extra hard to pump blood throughout your body. This can lead to short-term issues, like fatigue, blurred vision, frequent urination, increased thirst, and more [3]. It can also increase long-term risk for prediabetes [4], type 2 diabetes [5], and heart disease [6].

These risks can be mitigated by consulting your healthcare provider right away and practicing healthy habits to manage high blood sugar.

Simple Daily Habits to Keep Blood Sugar Stable

Start the Day with a Protein-Rich Breakfast

Many people think that eating less will reduce the effects of high blood sugar and diabetes. This may make them reduce what they eat for breakfast or skip it altogether. Although reducing your intake of certain foods can improve blood sugar, skipping breakfast completely can actually spike blood sugar [7]. Likewise, starting your day with too many carbohydrates, like bagels and cereal, can also lead to spikes [8]. Incorporating protein-rich foods into your breakfast is the best way to reduce the risk of blood sugar spikes and keep you full until lunchtime [8]. Some protein-packed breakfast ingredients include eggs, Greek yogurt, cottage cheese, nuts, and nut butter.

Drink Water First (and Often)

Water has many positive effects on health, and blood sugar management is just one of them. When you have high blood sugar or diabetes, your kidneys need to work extra hard to filter out excess glucose from your body, which leads to more frequent urination [9]. This, in turn, makes you dehydrated. Dehydration can cause spikes in blood sugar [10], which is why it is especially important for people with diabetes to drink enough water. While you can look for warning signs of dehydration—such as dark yellow or orange urine, feeling dizzy or lightheaded, dry mouth or lips, headaches, and nausea—it’s important to remember these are often late indicators. Staying ahead of dehydration by drinking water regularly is key, rather than waiting until symptoms appear.[11]. To improve on your hydration, make a habit of drinking water as soon as you wake up, before each meal, and throughout the day (especially if you are feeling thirsty or exhibiting warning signs).

Move Your Body Regularly – Even in Small Bursts

Exercise is also essential for individuals with elevated blood sugar levels. Moving your body makes your cells more reactive to insulin, which helps lower your blood sugar faster [12]. Whether you create an in-depth exercise routine or simply take a walk after meals, staying active can help control blood sugar. Ask your healthcare provider about what exercises you should partake in to manage your condition and stay healthy.

Stick to Consistent Meal Times

As a basic guideline, people with diabetes should stick to a consistent meal time for breakfast, lunch, dinner, and a snack [13]. Erratic eating habits, like skipping meals, can worsen the effects of high blood sugar [14]. The type of diet best for you depends on your healthcare provider’s advice, but many people with diabetes adhere to a Mediterranean, low-fat, low-carb, or Dietary Approaches to Stop Hypertension (DASH) diet [15].

Manage Stress with Mini-Mindfulness

Many may be surprised that stress has a large effect on diabetes and blood sugar. When you are stressed, your body releases a hormone called cortisol, which triggers the release of stored glucose into your blood [16]. This heightens blood sugar and makes it harder to regulate. Based on personal circumstances, it may be difficult or unreasonable to eliminate stressors completely. However, there are small steps you can take to help manage and eventually decrease your stress levels, like mindfulness, deep breathing, and meditation [17]. Try some stress-reducing activities out and see what works best for you!

Prioritize Sleep (and a Consistent Sleep Schedule)

Not getting enough quality sleep each night can have drastic effects on your blood sugar levels, as it raises the risk for insulin resistance [18]. Unfortunately, many people with high blood sugar struggle with sleep for a handful of reasons [18]. For example, some of the symptoms of diabetes, like frequent urination and headaches, interfere with falling asleep and staying asleep. To improve your sleep quality, consider avoiding bright lights and screens before bed, switching to a comfier mattress, using fans to help circulate the air, or using other sleep aids [19].

Common Mistakes that Sabotage Blood Sugar Control

There are a lot of misconceptions and false beliefs when it comes to managing blood sugar levels and reducing the risk of diabetes complications. Some common mistakes that end up worsening blood sugar control include:

Skipping meals: As we touched on earlier, skipping meals can spike your blood sugar levels instead of keeping them stable.
Ignoring “hidden sugars”: Some foods appear to be low in sugar, but actually contain quite a lot of sugar. These foods can spike blood sugar without you realizing. Foods with “hidden sugars” include ketchup, pasta sauce, milk, salad dressing, granola, fruit preserves/jam, and protein bars [20]. Always check the nutrition information on the label before consuming.
Failing to plan and prepare meals: If you don’t plan and prep your meals ahead of time, you are more likely to make poor last-minute decisions based on convenience rather than health.

When to Talk to Your Doctor About Blood Sugar

If you are unsure if you are at risk of high blood sugar or have questions about managing existing blood sugar, speak with your doctor about the next best steps. They can support you by providing screening tests, treatment plans, and advice about healthy habits. Remember to look out for common signs of blood sugar imbalance, like increased thirst, dry mouth, fatigue, blurred vision, and frequent urination [21], and bring them up at your next doctor’s appointment. Your doctor is there to answer all your questions and create a prevention and management plan personalized to your health needs.

A Few Small Changes Can Make a Big Difference

By understanding the warning signs of high blood sugar and the steps you can take to prevent and manage it, you are making a huge difference in your wellness journey. Remember, there may be some bumps in the road along the way, and that’s okay. Consistency is more important than perfection when it comes to managing your high blood sugar. And at Greater Good Health, we are here to support you every step of the way.

References:

Common Medicare Myths Debunked: What You Should Know

Despite its importance, Medicare can be a confusing topic. With deductibles, annual premiums, enrollment periods, qualifications, and more, there is a lot of information to keep track of, which can feel overwhelming. Sometimes, essential information falls through the cracks. Other times, correct information gets misconstrued and becomes widespread misinformation, creating even more confusion about what’s true and untrue about Medicare. There are real-world consequences for following Medicare myths, such as unexpected costs [1], late enrollment penalties [2], and delayed care [3]. Today, we’ll be debunking common myths to ensure that you feel confident in your knowledge about Medicare.

Top Medicare Myths that Cause Confusion (And the Facts That Debunk Them)

Myth 1: Medicare is free

Although Medicare is designed to reduce the costs of healthcare services for seniors, no part of Medicare is completely free [4]. The costs for each Medicare plan and part differ, which is why it’s important to understand your options and compare plans based on your individual circumstances. However, the common costs of Medicare are broken down into premiums, deductibles, and copays. A premium is the cost you pay monthly to receive your Medicare plan benefits [5]. A deductible is the amount of money you pay annually for Medicare to begin paying for your healthcare services [6]. Finally, a copay is a pre-determined cost of services that you must pay for Medicare to cover the rest [7].

There are also some “hidden costs” of Medicare that you may easily overlook. For example, Medicare Advantage plans offer lower monthly premium costs, but often have higher out-of-pocket costs [8]. Before choosing a plan, review all the costs and speak with a Medicare professional to clear any confusion.

Myth 2: Medicare covers everything

Despite popular belief, Medicare does not cover everything. Depending on the plans you choose, certain services, providers, and medications may not be covered at all. Original Medicare, consisting of Part A and Part B, typically covers hospital care, doctor’s visits, medical tests, and preventive services [9]. Enrolling in supplemental coverage, like Medigap or Medicare Advantage plans, may offer additional benefits, like prescription drug coverage or lower out-of-pocket costs, depending on the plan.[10].

Myth 3: You can enroll anytime

Although special enrollment periods may open for eligible individuals with qualifying life events [11], there are set enrollment periods for Medicare. The Initial Enrollment Period, which is for individuals who are enrolling in Medicare for the first time, is open during the 3 months before they turn 65 years old, up until 3 months after the month they turn 65 [12]. For existing Medicare beneficiaries, the annual Open Enrollment Period in which they can switch plans takes place October 15-December 7 [12].

Unfortunately, missing deadlines and enrolling late can result in penalties, like additional payments [13]. Mark your calendar for your appropriate enrollment period to ensure you don’t miss it!

Myth 4: Medicare D isn’t worth it if you’re healthy

This couldn’t be further from the truth! Part of being healthy is actively maintaining your health, and for older adults, this often means taking medications as prescribed to control chronic conditions. Medicare Part D helps reduce the costs of medications [14] so that seniors can maintain their health without worrying about finances.

Although Part D is optional, many people choose to enroll so they’re prepared if their medication needs change over time. Even if you don’t take any prescribed medications at the moment, you should still enroll in Part D in case your doctor prescribes you medications later on. Make sure to enroll in Part D during your enrollment period, or there may be late penalties [15].

For help navigating your comparison, use the Medicare “Compare Plans” tool.

Myth 5: You don’t need to review your plan annually

Many individuals believe that once they choose their Medicare plan, they are set for life. Although you are certainly allowed to stay on the same Medicare plan, there may be annual changes to plan costs [16] and coverage [17] that may not align with your health needs. This is why it’s essential to review your plan every year and assess it against your current needs. If your plan longer fits your health needs, you may want to explore other options to see what works best for you. Remember, there’s an annual enrollment period for Medicare that you don’t want to miss (to avoid late penalties). Mark this period on your calendar and set reminders to review your plans and make a potential change during this time.

How to Spot and Avoid Medicare Misinformation

Misinformation can spread quickly, especially when it comes to a topic as detailed and misunderstood as Medicare. This is why you should always check the source from which you are receiving information about Medicare. Are you hearing information from friends, unreliable online forums, or outdated websites? Verify these claims using reputable Medicare websites, such as the official Medicare site’s resources and information page.

Reliable Resources for Medicare Recipients During Open Enrollment

If you have questions about Medicare that aren’t answered on the resources and information page, it’s worth it to get personalized support through a Medicare broker. Medicare brokers can explain plan options and help guide you through the enrollment process so you can make decisions with confidence [18]. Before seeing a broker, make a list of questions to get the most out of your conversations. Consider topics that cause confusion or concern so they can help support you and guide you toward enrolling with confidence.

Build Confidence in Your Medicare Knowledge

Hopefully, these explanations cleared up some of the most prominent Medicare myths and helped you feel more confident about your Medicare knowledge. It’s always recommended to fact-check claims about Medicare by using the official website for reference or speaking to a broker. Seeking education in decision-making will help you feel more clear-headed and confident about Medicare enrollment and plan options, which may otherwise feel a bit overwhelming. With some effort and time, you’ll feel empowered and well-informed in your coverage decisions. For extra help and support on Medicare, visit Greater Good Health’s Medicare information page, or contact us today. You’ve got this!

The information shared is for educational purposes only and is not affiliated with or endorsed by the Medicare Program. For more information, visit www.Medicare.gov

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