How should we eat and sleep during Tet to prevent blood sugar incidents?

Skipping meals causes blood sugar to be uncontrolled.

According to Dr. Nguyen Thi Thuy, Deputy Head of Endocrinology Department, Hospital 108, To avoid blood sugar spikes, people with diabetes need to know what foods are commonly available during Tet and adjust their intake to keep blood sugar stable.

Ngày tết cần ăn, ngủ như nào để ngừa biến cố do đường huyết?- Ảnh 1. — Get enough sleep, maintain exercise and have a diet rich in green vegetables and fiber to help control blood sugar during the holidays.

For example, if you want to eat banh chung for dinner, you should eat less fat and protein for lunch that day; or consult your doctor about adjusting your insulin dose before meals if you are taking insulin.

If you prepare your own food, reduce the amount of starch and fried foods when preparing and cooking by: arranging food on a smaller plate, of which 1/4 of the plate is lean protein; 1/4 of the plate is carbohydrates (noodles, vermicelli, rice, potatoes, corn, sticky rice, banh chung, etc.); 1/2 of the plate is green vegetables. Each serving should not be larger than your fist.

If traveling, bring diabetic snacks and make sure you have enough medication during your stay.

"You should not fast to save food for another meal because it can easily lead to overeating at one meal or cause low blood pressure when fasting, making blood sugar unstable," Dr. Tuyet noted.

Confusing drunkenness and hypoglycemia

According to Dr. Tuyet, Tet meals often include a little wine or beer, carbonated drinks, and soft drinks. However, these drinks contain carbohydrates that can easily cause high blood sugar.

Meanwhile, alcohol affects the process of sugar synthesis in the liver, easily causing hypoglycemia.

In addition, it should be noted that the symptoms of drunkenness and hypoglycemia are quite similar. Therefore, diabetics should limit the use of the above drinks. If used, blood sugar should be measured during and after drinking alcohol.

Family and friends of people with diabetes should also know the symptoms of hypoglycemia to detect it early and have timely treatment. Hypoglycemia can easily cause dangerous events for people with diabetes.

Exercise and avoid stress

According to Dr. Tuyet, when having fun during Tet, you should not ignore the habit of exercising and should exercise at least 30 minutes/day, 5 times/week. Exercise will reduce insulin resistance, improve blood sugar, reduce cardiovascular risk and help lose weight.

In addition, stress should be avoided, because when stressed, the body will secrete cortisol and adrenaline, which are hormones that increase blood sugar.

Endocrinology and metabolism experts also note that holidays can easily disrupt sleep. People with diabetes should get 7-9 hours of sleep each night. Because sleep loss increases insulin resistance, making blood sugar not well controlled.

"When you plan and execute the plan, it's great, but unfortunately you can't do it, let's say because you're too happy you eat an extra piece of banh chung, don't torture yourself or worry too much. Enjoy the happy moments of reunion instead of being too strict with yourself, and then adjust your diet and lifestyle accordingly," the doctor shared.

Foods that diabetics need to pay attention to

Diabetics do not need to completely abstain from sugar and starch in their diet. They can choose to eat whole grains rich in vitamins and minerals that are good for their health, especially fiber that is good for digestion and slows down the rise of blood sugar.

You should eat fish, lean meat, skinless poultry, and lean meat that is simply prepared such as steamed, boiled, or pan-fried to reduce fat.

Foods containing unsaturated fats are prioritized in the diet such as: soybean oil, sesame, almonds, fish oil, fish fat, olive.

You should eat more vegetables in your menu through simple preparation methods such as steaming, boiling, and salad.

(Hospital 108)

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