Continuous Glucose Monitor (CGM) Best Practices for the Holidays
Ah, the holidays! A season of festive gatherings, spirited celebrations, and enough indulgence to make your stretchy pants essential. During the holidays, eating and drinking habits take a holiday of their own. For people with type 2 diabetes, all the food and festivities can disrupt blood sugar. Thank goodness for the continuous glucose monitor (CGM)—the holiday hero that provides real-time glucose data to keep you in check, even when the Christmas cookies, Hanukkah latkes, and Kwanzaa feasts are plotting against you.
Why a CGM is Essential During the Holidays
For people with type 2 diabetes, the holidays can introduce variables that impact glucose control, including:
- Rich, festive foods—and larger portions
- Carb-heavy foods
- Irregular meal times and snack temptations
- Increased alcohol consumption
- Changes in activity levels—i.e., less exercise
- Travel-related disruptions to routines and sleep
- Increased stress levels.
CGMs like the Dexcom G7 provide continuous data on glucose trends—sending alerts when levels are high or low.
This insight acts like a secret weapon for quick decisions, helping you dodge both hypoglycemia and hyperglycemia while enjoying the pleasures of the holiday season—worry-free!
How to Prepare Your CGM for Holiday Travel and Fun
Check Your CGM Supplies and Pack Smart
- When traveling or staying overnight, ensure you have enough sensors, chargers, and alcohol wipes.
- The Dexcom G7 has a streamlined sensor applicator and transmitter, making it easier to travel with than previous models.
- Pack additional CGM supplies, as well as snacks and fast-acting glucose sources, in case of unexpected changes in blood sugar.
- Remember, travel delays can happen, especially during busy holiday seasons.
Sensor Placement for Maximum Comfort
- Whether you’re attending a Christmas party, lighting the Hanukkah menorah, or dancing at a Kwanzaa celebration, comfort is key.
- For many CGM users, optimal sensor placement means somewhere less prone to sweat, movement, or irritation.
- The Dexcom G7 is smaller than past models, so it’s easier to find a discreet spot that won’t interfere with holiday attire.
- Experiment with placement before your first big holiday gathering to find what works best.
Eating and Monitoring Glucose at Holiday Events
Strategies for Managing Holiday Meals
Traditional holiday meals often include a variety of carb-rich foods, which can significantly impact blood sugar levels.
CGMs provide real-time glucose data, allowing you to observe how different foods affect your levels.
To reduce spikes, try the following tips:
- Balance Carbs and Proteins: Choose dishes that combine protein and fiber-rich veggies with carbs.
- For instance, if you’re having latkes for Hanukkah, pair them with a protein source to help stabilize blood sugar levels.
- Practice Portion Control: When enjoying a Christmas delicacy like gingerbread cookies or pecan pie, use smaller plates to control portion sizes.
- This allows you to savor the treat—without overindulging.
- Track Your Meals: Use your CGM to note which foods lead to noticeable glucose changes, especially if indulging in traditional holiday foods like Kwanzaa sweet potato dishes..
Blame It on the Alcohol … Your Liver!
Holiday festivities often include the occasional alcoholic beverage.
Enjoy responsibly with your friends and family, but be particularly cautious of hypoglycemia.
Blame it on your liver. Aside from storing glucose—and releasing it into your bloodstream when you’ve not eaten—your liver is the body’s detoxification center.
“When given a choice between releasing glucose and detoxifying your body from alcohol, the liver will prioritize detoxification, which can lead to hypoglycemia,” says Melanie Batchelor, MHS, RD, LDN, CDCES. “So, be sure you eat a meal or snack while you enjoy your favorite alcoholic beverage. “
Bathcelor adds that if you use a CGM, you can monitor how alcohol affects your glucose levels.
“This is particularly helpful as symptoms of hypoglycemia are similar to alcohol overindulgence—like slurred speech or drowsiness,” says Batchelor.
Managing Physical Activity During the Holidays
Whether you’re dancing around the Christmas tree, spinning the dreidel, or shaking it up for Kwanzaa, these holidays are the perfect excuse to get moving.
Physical activity generally lowers blood sugar, but intense or prolonged exercise can sometimes lead to delayed hypoglycemia.
A CGM is an excellent tool for monitoring glucose trends during physical activities.
Consider setting your alert threshold slightly higher during activities to catch lows before they happen.
Also, if you’re doing something physically intense, carry a fast-acting glucose source to counter potential dips.
CGM Settings and Alerts for Holiday Peace of Mind
Customize Alert Settings for Safety
Using CGM alerts strategically can help you enjoy the holiday without excessive monitoring.
The Dexcom G7 allows customizable alerts, so you can set thresholds that work best for you.
During busy gatherings, you might consider adjusting the settings to alert you at levels slightly above or below your usual range, ensuring you’re notified without interruption unless truly necessary.
Nighttime Monitoring During the Holiday Season
Staying overnight at a relative’s house or simply being in a different environment can introduce new challenges.
Nighttime lows can be particularly dangerous, especially when you’re in an unfamiliar setting.
Make sure your CGM is fully charged and place your receiver or phone nearby.
If you’re using the Share feature on a Dexcom G7, consider letting a family member keep an eye on your trends for extra peace of mind.
Handling Holiday Stress and Its Impact on Glucose
The holidays can be a busy and sometimes stressful time.
From planning Christmas gatherings to preparing for Hanukkah dinners, stress can lead to cortisol spikes, potentially causing glucose levels to rise.
A CGM helps you track these changes, making it easier to adapt your diabetes management plan.
Tips for Reducing Stress
- Plan Ahead: Create a schedule to help you manage responsibilities, reducing the likelihood of unexpected stress.
- Practice Deep Breathing: Short breathing exercises or mindful meditation can reduce stress and, by extension, help stabilize blood sugar.
- Stay Hydrated and Rested: Both hydration and sleep play roles in managing blood sugar levels, so make them a priority, even during busy times.
Embrace Flexibility with Your CGM This Holiday Season
One of the main benefits of a CGM is its real-time glucose data, which can be a game-changer for navigating holiday gatherings.
Your CGM is there to help you make adjustments in the moment, enabling you to enjoy a slice of pie, a glass of wine, or an extra latke with more confidence.
Embrace flexibility and have a joyful and healthy holiday season.
This content was made possible by Dexcom, an active partner of Beyond Type 2.
Beyond Type 2 maintains editorial control over its content.
