How to Stress-Proof Your Diet When You’re a Diabetes Caregiver

Between counting the carbs in your loved one’s food, tracking their blood sugar readings and monitoring their medicine, you can get so burned out that healthy eating falls by the wayside. Here’s how to stress-proof your diet.

Stacey Feintuch
Reviewed by
Philip Levy, MD

You’d think that taking care of a family member with diabetes would make you more attentive to your own nutrition. All that carb counting, veggie shopping and healthy-meal prepping ought to rub off, no?

Fact is, caregiving and weight gain often go hand in hand. According to a study by Evercare, which provides hospice and palliative care, 6 in 10 caregivers say their eating habits are worse than before they became caregivers. Some lack the time and energy to cook, and instead grab processed, packaged or fast foods. Other caregivers binge or eat unhealthy foods to cope with stress. That habit is doubly bad if diabetes runs in your family, since emotional eating can easily lead to weight gain, and that can activate your genetic tendency to develop the disease.

If caregiving is making a mark on your waistline, take heart. The following strategies can keep you from soothing your caregiving stress with food:

Create a calming menu. To avoid turning to unhealthy fare, stock good-for-you food that can help you handle your stress. Snacking on nuts, such as pistachios and almonds, or eating omega-3-rich fish, such as salmon or tuna, can help keep stress in check. That’s because these foods reduce levels of stress hormones, such as cortisol and adrenaline. Eat complex carbohydrates, such as legumes and whole-grain breads, cereals and pasta. They’ll promote the production of serotonin, one of the body’s chemicals responsible for regulating mood. Also add to your diet dried apricots and spinach, which boast nutrients, such as potassium and magnesium, that help beat stress.

Break a sweat. Yes, you’ve probably heard this before, but it really is true: Exercise boosts the production of endorphins, which trigger positive feelings. And studies show that people who exercise regularly may be less affected by their stress. Try walking, yoga, swimming or karate.

Distract yourself. Don’t turn to junk food to drown your sorrows. Call a friend, listen to music or read a book. You can even do laundry or take a nap to distract yourself from eating. Research has shown that simply closing your eyes and imagining a tropical vacation can help kill a craving.

Keep a food diary, and do this with it. Read it! It’s the best way to learn from the entries that document what, how much and when you eat. Jot down how you’re feeling, too: bored, angry, fed up, just need chocolate, stomach’s growling, etc. You’ll become more conscious of your eating patterns and the food choices you make when you’re stressed. For example, if ice cream is your go-to indulgence when you’re tired, try subbing in nonfat frozen yogurt. If you haven’t tried it in a while, you might be surprised at how much you like the new varieties that have just 100 calories per ½ cup.

Monitor what you munch. Reach for a snack that includes low-fat protein, like red and green bell pepper strips with hummus, grapes with low-fat string cheese or a celery stalk smeared with peanut butter. These foods will keep you satisfied longer, unlike packaged snack foods and sweets, such as candy bars or chips, which will only cure hunger pangs briefly. Plus, the healthy bites are digested slower than carbs, so you’ll be less likely to feel ravenous soon after eating. If you’re craving sweets, indulge in a small piece of dark chocolate; studies have shown it may help protect your cardiovascular system.

Moderation is key. If you can’t leave comfort foods behind, portion them out. Separate a box of cookies into smaller containers or bags so you’ll only eat a serving’s worth.

Still can’t tackle emotional eating? Visit a counselor or therapist to help you deal with your feelings. If time permits, visit a nutritionist, who can help you develop a plan to eat healthfully.

April 2013