Navigating the Holiday Season with Prediabetes: Finding Balance

The holiday season brings joy, celebration, and plenty of delicious meals shared with loved ones. But for some of us, it can also be a time of stress and anxiety when it comes to health, especially for those dealing with prediabetes. In this post, I want to talk about what prediabetes is, how to identify it, and—most importantly—how you can take control of it without sacrificing the joy of the season. Balance, not deprivation, is key. 

I’ll also tie in my faith, knowing that when we lean on God for strength and wisdom, we can find balance and health. 

What is Prediabetes?

Prediabetes is a condition where blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes. It’s a warning sign that your body is struggling to maintain healthy blood sugar levels. According to the CDC, more than 1 in 3 adults in the U.S. have prediabetes, but most don’t even know it. Left untreated, it can develop into type 2 diabetes, which increases the risk of heart disease, stroke, and other serious health problems.

What are the Symptoms of Prediabetes?

Prediabetes often has no noticeable symptoms. Some people may experience subtle signs like increased thirst, frequent urination, or unexplained weight gain. However, many people have no symptoms at all, which is why regular health checkups are essential—especially as we get older or if diabetes runs in the family.

How is Prediabetes Diagnosed?

A blood test is the only way to confirm prediabetes. Your doctor may perform one or more of the following tests:

• Fasting Plasma Glucose Test (FPG): Measures blood sugar after fasting for at least 8 hours.
• A1C Test: This test reflects your average blood sugar levels over the past two to three months.
• Oral Glucose Tolerance Test (OGTT): After fasting, you’ll drink a sugary drink, and your blood sugar will be tested over several hours.

If your results fall in the prediabetes range, it’s time to take action.

Treatment and Prevention: Finding Balance, Even During the Holidays

If you’ve been diagnosed with prediabetes, the good news is that it can often be reversed with lifestyle changes. It’s vital to focus on healthy, long-term habits rather than quick fixes—especially during the holidays when sugary treats and large meals are everywhere.

Here are some actionable steps you can take:

• Choose Whole Foods: Pick real, unprocessed foods like fruits, vegetables, whole grains, and lean proteins. These foods help regulate blood sugar and keep you feeling fuller for longer.
• Watch Portion Sizes: You don’t have to skip dessert or avoid family favorites! Instead, practice moderation. A small slice of pie or a spoonful of mashed potatoes is enough to savor the flavors without overloading with sugar and carbohydrates.
• Stay Active: Add movement to your holiday activities. After meals, take a walk with family, play an active game, or dance to some holiday music. Physical activity helps your body use insulin more efficiently, keeping blood sugar in check.
• Manage Stress: The holiday season can be stressful, and stress itself can raise blood sugar levels. Take time for yourself—whether it’s prayer, meditation, or simply enjoying quiet moments with loved ones. As it says in Philippians 4:6, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.”
• Get Enough Sleep: Lack of sleep affects how your body processes sugar, making it more difficult to maintain healthy blood sugar levels. Aim for 7-9 hours of restful sleep each night.
• Limit Sugary Drinks: Enjoy holiday drinks like eggnog, but be aware of their sugar and alcohol content. Consider healthier alternatives like sparkling water with a splash of cranberry juice or herbal teas.

Living with Prediabetes: A Holistic Approach

Living with prediabetes doesn’t mean you have to live in fear or deprivation. It’s an opportunity to take control of your health and prevent more serious conditions from developing. For those of us who find strength in our faith, it’s also a time to seek guidance from God, asking for wisdom to make the right choices for our bodies, which are temples of the Holy Spirit (1 Corinthians 6:19-20).

It’s about balance—enjoying the good things in life, including the holiday season while being mindful of the bigger picture. You don’t need to be perfect, just intentional. By making small, consistent changes, you can protect your health and enjoy many more holidays with those you love.

The Challenge: Start with One Small Change

This season, I challenge you to make just one small change. Maybe it’s swapping sugary desserts for fresh fruit a few times a week or taking a walk after your meals. You can choose to set aside 10 minutes each morning for prayer and reflection. Whatever it is, commit to it and watch how even small new habits can lead to big improvements in your health.

By taking action today, you’re not only caring for your body, but you’re also setting an example for your loved ones. 

God Bless,

Dr. Deepa

For more actionable advice about how to prevent and manage pre-diabetes, listen to this podcast episode here.