DIABETES HOLIDAY TIPS: STAY ON TRACK THIS HOLIDAY SEASON

The first part of the holiday season rolls straight through the middle of Diabetes Awareness Month in November. Many holiday traditions center around food, which can make managing diabetes more challenging. By planning ahead, you can enjoy the season while keeping your health a priority.

That overlap makes November an ideal time to focus on preventing and managing diabetes — even when the calendar is full of celebrations.

Understanding diabetes

Diabetes is a chronic disease that affects how the body turns food into energy. For people with diabetes, the body doesn’t produce or properly use insulin, causing high blood sugar levels that can lead to serious health problems.

In Michigan, 2.7 million people have pre-diabetes. People with pre-diabetes have higher-than-normal blood sugar levels but not high enough to be diagnosed with type 2 diabetes. According to the Centers for Disease Control and Prevention, this is a critical time to take action and reduce the risk of developing diabetes.

Common symptoms of diabetes include:

• Urinating often
• Feeling very thirsty or hungry
• Extreme fatigue
• Blurry vision
• Cuts or bruises that heal slowly
• Unexplained weight loss (type 1)
• Tingling, pain or numbness in hands and feet (type 2)

Early detection and treatment can significantly lower the risk of complications.

What is type 2 diabetes?

In type 2 diabetes, the body does not use insulin properly — a condition known as insulin resistance. Over time, the pancreas can’t produce enough insulin to maintain normal blood sugar levels.

Type 2 diabetes most often develops in middle-aged and older adults but is increasingly being diagnosed in younger people. Treatment typically includes an eating plan, physical activity and oral or injectable medications, including insulin, to help maintain target blood sugar levels.

Although type 1 and type 2 diabetes share some symptoms, their causes and treatments differ. Adults newly diagnosed with type 1 may show similarities to type 2, making diagnosis and management more complex.

The impact is widespread, both nationally and close to home.

Diabetes in Michigan

According to the CDC:

• 38.4 million adults and children in the U.S. have diabetes, and 97.6 million adults have pre-diabetes.
• 982,000 Michigan adults have been diagnosed with diabetes, and more than 3 million have pre-diabetes.
• Non-Hispanic Black adults have the highest diabetes rate in Michigan at 15.3%, followed by non-Hispanic Asian or Pacific Islander adults at 14.8%
• Adults with disabilities are more likely to be diagnosed with diabetes, at 15 percent, compared with 7.8 percent of adults without disabilities.
• 44.2% of adults ages 65 and older are at risk of developing diabetes.

Diabetes is the seventh leading cause of death in both the U.S. and Michigan. The disease also carries a heavy economic burden: people with diagnosed diabetes face medical costs about 2.6 times higher than those without diabetes.

Unmanaged diabetes increases the risk of heart disease, blindness, kidney failure, nerve damage and amputation. Managing diabetes before and during pregnancy is also crucial — about 8% of women who give birth experience gestational diabetes.

The Diabetes Prevention Program, available at no cost to Medicaid and Medicare beneficiaries, helps high-risk individuals reduce their chances of developing type 2 diabetes through nutrition and exercise guidance.

While diabetes can’t always be prevented, research shows lifestyle choices make a major difference.

How to lower your risk

The National Institutes of Health recommends several strategies to reduce the risk of type 2 diabetes:

• Work with your healthcare provider to set personal health goals.
• Eat balanced, nutritious meals.
• Lower your cholesterol and blood pressure.
• Avoid tobacco products.
• Stay physically active.

Even during the holidays, small adjustments can help you stay on track.

Healthy holiday tips

The holidays can be both joyful and healthy. The American Diabetes Association recommends the following tips for staying on track this season:

• Plan how changes in mealtimes may affect blood sugar.
• Prioritize daily exercise to keep glucose levels in check.
• Bring a healthy dish to share at gatherings.
• Pack diabetes-friendly snacks.
• Enjoy favorite foods in moderation by taking smaller portions.
• Include non-starchy vegetables on your plate.

As the year winds down and celebrations begin, it’s important to remember that managing diabetes doesn’t mean missing out on the joy of the season. With mindful planning, healthy food choices and regular activity, people with diabetes — and those at risk — can fully enjoy time with family and friends while protecting their long-term health. Taking small steps today can make a big difference in how you feel tomorrow and throughout the year ahead.

For more information about American Diabetes Month or diabetes prevention and management, talk with your healthcare provider or join the conversation at Facebook.com/ThumbHealth.

You can also contact Kay Balcer, TCHP director, at 989-553-2927, or visit ThumbHealth.org for local health resources and support.

2025-11-27T15:31:49Z