The holiday season is filled with sugary desserts, a revolving door of snacks, and endless buffet style gatherings. When eating for insulin demand or insulin resistance, the holiday season can be extra stressful to stay on track. Not to mention, additional stress can lead to changes in blood sugar which can further contribute to blood sugar and insulin imbalances, and cravings. What is a person to do around this time of year, without feeling like they are falling off track of their health goals?  

Why is it important to eat for insulin demand?

When most people think of insulin resistance, their minds immediately go to diabetes; however, we know from the research that insulin resistance goes far beyond this. Insulin resistance is involved in several conditions including hormonal imbalances, increased oxidative stress, weight loss resistance, appetite changes and cues, mental health conditions and so much more. In our clinic, we do specific lab testing that assesses for insulin resistance and different patterns of insulin dysfunction.

I have insulin resistance, how do I stay on track during the holidays?

We know that there are several different causes for insulin resistance, ranging from genetics, diet/ exercise, stress, sleep, circadian rhythm, and gut health. It may seem like sticking to your routine during the holidays is extra challenging, but it doesn’t need to be this way! Here are some simple tips on eating for insulin resistance, while also enjoying your holiday season.

1.Prioritize Sleep

We all know that sleep is important, but did you know that a poor night’s sleep can worsen insulin resistance?! Even after one night of poor sleep, we see that there can be a very significant change to your cell’s insulin sensitivity. We also see that the next day, people are more likely to grab foods that are higher in simple sugar and carbohydrates. For a lot of people, the holidays bring on a lot of family events, holiday parties, and days filled with activities. Prioritizing sleep and trying to keep a consistent sleep schedule, aiming for 7-8 hours of sleep can have profound impacts on helping you stay on track this holiday season.

2. Move your body

Grab your family and friends, and head out for a 15 minute walk after that Christmas turkey dinner. When we use our muscles after eating, this helps to shuttle glucose into our muscle cells. This helps to lower circulating blood glucose, reducing the demand for insulin secretion, and can additionally improve insulin sensitivity. Weather outside not favourable for a walk? Crank up those holiday tunes, and grab your dancing partner, or choose some Christmas games that will get your body moving.

3. Focus on three meals a day, avoiding snacking in between

Insulin secretion is a normal post-prandial response to elevated blood sugar levels. The tricky part is, if we are constantly grazing and snacking throughout the day our body is in this continued post-prandial state which affects how our body regulates and secretes insulin. A simple trick to help with insulin resistance, is to focus on eating your three meals a day, and to avoid any snacks between these meals. This still leaves flexibility for that holiday dinner you have with your family!

4. Start your day with a savory (not sweet) breakfast

Research has shown that if we replace our typical refined carbohydrate, sweet breakfast for a savory one this can help to keep blood sugar levels stable. It has been shown to reduce insulin demand throughout the entire day, while also leading to a better feeling of fullness (making that snacking between meals less likely). What does this look like? Choose a protein (eggs, turkey bacon, protein powder), a healthy fat (avocado, nut butter, olives, seeds) and a couple handfuls of berries (we love blueberries at our clinic for multiple reasons). This is the perfect breakfast template for eating on insulin demand, while also being understanding that lunch or dinner may look a little different during the holiday season.

Can I still eat my grandma’s Christmas treats?

At Advanced Women’s Health, we truly believe that there is a “life” in lifestyle. Our goal is to help you make sustainable changes, while also working towards your health goals and optimal wellness. It is reasonable to expect that your daily routine or habits may shift slightly and temporarily during the holiday season. Be present in the moment, acknowledging the emotions that may come up for you, and move forward from a place of peace and alignment. When eating for insulin resistance, we hope that these tips help you to feel like you can continue your health plan, while also giving yourself grace to enjoy that holiday treat after dinner if you wish to.

References:

PMID: 20371664
PMID: 26523243
PMID: 8968699