Citizens Memorial Hospital | Vitality | Winter 2018

DIABETES Watching what you eat is an essential part of managing diabetes. So what’s a person supposed to do during the holidays, when tempting food takes center stage at every party and family gathering? Good news! You can enjoy the holidays without letting your diabetes care plan get totally out of whack. To help, check out these pointers, courtesy of the American Diabetes Association and other experts: A fall can do more than bruise your ego. By some estimates, 1 out of every 5 tumbles results in a nasty injury, such as a broken bone or concussion. And while anyone can slip or trip, older adults face a greater risk of falling. Millions of Americans 65 and older fall each year. Most falls don’t have to happen—they can be prevented. These six tips can help keep you upright: 1 Get your eyes and ears tested often. Even small changes in your sight or hearing may lead to a fall. 2 Don’t skimp on shut-eye. When you’re sleepy, you’re more likely to fall. 3 Mind your medicine. Find out about possible side effects of any drugs that you take. Tell your doctor if any medicine makes you dizzy or sleepy. 4 Stand up slowly. Getting up too quickly after eating, lying down or sitting may make you dizzy. 5 Make your home safer. Clear away clutter from stairs and places where you walk. 6 Tell your doctor if you fall. Speaking up—even if you weren’t hurt—can alert your doctor to a possible medical problem that can be corrected. Sources: Centers for Disease Control and Prevention; National Institutes of Health 6 ways to stay safe from trips and tumbles DIABETES AND THE HOLIDAYS Healthy eating hints Do dessert—but not a lot. Small portions of sweets are OK on special occasions. To make room in your meal plan for dessert, you might consider cutting one of your other carb choices that day. Offer to bring some nonstarchy veggies to your gathering. From asparagus to cauliflower to salad greens, they’re lower in carbs and calories. Other people might enjoy having healthy options too! Take a hike. Exercise helps keep blood sugar levels and holiday calories in check. Keep out of the cookie jar. Don’t let your blood sugar spike before the cranberry sauce even hits the table. When craving a snack, reach for a healthy one. How about cut-up carrots and broccoli and a low-calorie dip? Make a favorite holiday recipe healthier. Try using less sugar or using a sugar substitute when baking Grandma’s apple pie. LOOKING FOR MORE IDEAS? For more tips on how to successfully manage diabetes year-round, go to citizensmemorial.com . Click on “Specialties,” then click on “Diabetes.” Go easy on carb-rich foods, like rolls and mashed potatoes. Choose very small portions (as in, just a few bites) if you have more than a couple of starchy choices. 6 VITALITY Winter 2018