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The end of the year is one of the busiest times on the calendar. Between holiday parties, family dinners, travel and gift shopping, your own routine is often the first thing to slip. That makes it a good moment to slow down and check in with yourself.
Diabetes care and education specialists use a framework called the ADCES7 Self-Care Behaviors, developed by the Association of Diabetes Care & Education Specialists. Here's what each one looks like in real life, and how to keep it going when life gets hectic.
A good eating plan can help you manage blood sugar, cholesterol and blood pressure, and reach a weight that feels right for you. It doesn't mean giving up your favorite foods. It may mean eating a little less of some things and a little more of others. A registered dietitian (RD) can help you build a plan that fits your tastes, culture and goals.
Regular movement helps with blood sugar, heart health, stress, mood and sleep. It doesn't have to mean the gym. A walk after dinner, a swim, a game of pickleball, a dance class or a round of golf all count. During a packed month, even 10-minute bursts add up.
Checking your glucose, whether with a meter or a CGM, shows you how food, activity, stress and medication affect you. Holiday routines can shift your numbers, so it can help to check in a little more often and look for patterns rather than judging single readings.
Busy days, late nights and travel make it easy to miss a dose. Phone reminders, a pill organizer or keeping supplies in one travel case can help. If you have questions or concerns about your medication, talk to your doctor or pharmacist.
Diabetes is a balancing act between food, activity and medication, and life doesn't always go to plan. Try to treat surprises as information rather than failure. Ask yourself what happened, what you might try next time, and whether it's a pattern worth raising with your care team.
Living with diabetes can be emotionally tiring, and the holidays can amplify that. Sleep, movement, time for things you enjoy and leaning on family and friends can all help. Feeling stressed or low sometimes is normal, but if it doesn't lift, reach out to your doctor or a mental health professional. If you're in crisis, call or text 988 (Suicide & Crisis Lifeline).
Diabetes raises the risk of other health problems, many of which have no early symptoms. Regular checks help catch issues early. The American Diabetes Association's Standards of Care include an A1C test at least twice a year, a yearly dilated eye exam, regular foot checks, kidney tests, and blood pressure and cholesterol checks. The new year is a good time to book anything that's overdue.
You don't need to overhaul everything at once. Pick one habit that feels most doable this month and build from there.
Glucology is an Australian-owned brand, founded in Sydney in 2016. Trusted by 350,000+ customers worldwide, we design practical everyday accessories for people managing diabetes, including insulin cooling pouches, insulin pump belts and diabetes travel cases.
General information, not medical advice. Always talk to your diabetes care team about your care.
