Don't neglect health during the holidays

Now that it's halfway through the holiday season, what better time to discuss how this time of year affects one's health? Holiday foods (whether sugary sweets or salty sides) often have a greater impact on our bodies than we realize. You may already be noticing subtle signs: fatigue after indulging in sweets, or swelling in your fingers or ankles after a particularly salty meal. These responses are normal, but they highlight how powerfully our diet influences our well-being. Among the many nutritional factors that affect us during the holidays, two of the most significant are increased sugar intake and excess salt consumption. These will be our focus today.

Rising blood sugar is something many people experience, especially individuals living with diabetes. Sweet treats naturally raise glucose levels, but so do carbohydrates, which break down into sugar during digestion. When blood sugar climbs, people may experience fatigue, blurry vision, increased thirst, more frequent urination, or a dry mouth. During the holidays, when meals are irregular and rich foods are around every corner, monitoring blood sugar becomes even more important. Ideally, individuals with diabetes should check their levels before, during, and after meals if able. Understanding your numbers allows you to respond appropriately and avoid significant fluctuations.

In addition, strategies such as setting phone alarms, leaving reminder notes, or asking loved ones to check in can help maintain monitoring and treatment consistency in an easily distractable season. Another helpful strategy for preventing post-meal blood sugar spikes is taking a short walk, even if only for 10 to 15 minutes, after eating. Light movement helps the body use glucose more efficiently and can reduce how sharply blood sugar rises.

Those who use diabetes medications, including insulin, should always take them exactly as prescribed. Treatment of high blood sugars with insulin must only be done by those who have been prescribed that specific insulin type and dose. If there is any uncertainty, contacting one's healthcare provider is the safest option.

Salt intake is another important factor to consider during the holidays. While everyone can be affected by high sodium consumption, it can be especially impactful for those with heart or kidney conditions. Many holiday foods contain hidden or unexpectedly high amounts of salt. Excess sodium causes the body to retain water, which may lead to swelling in the extremities, such as the legs, ankles, or hands. Retained fluid also increases the volume of blood circulating through the body, which can raise blood pressure.

Individuals who are sensitive to salt, particularly those with hypertension, should monitor both their sodium intake and their blood pressure during this time of year. Knowing when to take prescribed blood pressure medications, and taking them as directed, is essential. Choosing lower-sodium ingredients, limiting salty snacks, and balancing meals with fresh fruits and vegetables can help keep blood pressure more stable.

It is important to stay mindful of how seasonal foods may affect our health so that the "holiday" season does not turn in the "hospital" season. However, certain symptoms should prompt immediate medical care. These include severe shortness of breath, chest pain, confusion, signs of very high blood sugar (such as vomiting or inability to stay hydrated), sudden severe swelling, or dangerously high blood pressure readings. When in doubt, seek emergency care without hesitation, and consult your healthcare provider with any questions or concerns. Staying attentive and informed allows you to enjoy the holidays while being mindful about your health.

Sarah Ross is a CRNP-C with degrees from UAB, Samford, and Auburn University. She currently resides and works in Birmingham, AL.