Tips for Managing Your Blood Sugar While Travelling

Are you planning a getaway or gearing up for some travel? Whether it’s for business or pleasure, hitting the road (or the skies!) brings a sense of excitement and a break from the everyday routine. But for those of us navigating the journey with diabetes, travel can also bring a unique set of challenges, especially when it comes to managing blood sugar levels.

Fear not, because I’ve got you covered! As a dietitian dedicated to helping you maintain controlled blood sugars and feel confident in your food choices, I’m here to share some essential tips to help you manage your diabetes while you’re exploring new horizons.

Think of this as your travel toolkit, filled with practical advice and simple strategies to keep your health on track, even when your routine takes a detour. We’ll talk about everything from planning your meals and snacks to staying active, and how to adjust your routine in new time zones.

So, pack your bags and let’s embark on this journey together, with the right tools in hand to ensure your adventure is not just memorable, but also kind to your blood sugar levels. Let’s dive in!

Travelling Tips with Diabetes

Plan Ahead

When travelling, having the right snacks on hand is essential for managing blood sugar levels and keeping the hangry at bay. It’s important to choose snacks that balance fat, fibre, and protein, to keep you feeling full throughout the day and prevent spikes in your blood sugar.

You can opt for convenient which are great for on-the-go snacking and can be paired with single-serving tubs of peanut butter or hummus. Some great options include:

• • Baby carrots
  • Cucumbers
  • Celery sticks
  • Apples
  • Berries

If you’re not able to pack your own snacks. You can consider non-perishable snacks like,

• • Crackers
  • Popcorn
  • Nuts
  • Jerky sticks
  • Granola or protein bars

These are ideal for longer trips where refrigeration is not available and can be a lifesaver if your blood sugar is running higher than usual. Remember to account for space in your bag, and whether items need to be kept cold.

Find diabetes-friendly snack inspiration here.

Stay Hydrated

Staying hydrated is a game-changer for managing blood sugar levels, especially while travelling. You might get caught up in the hustle and bustle of your adventures, forgetting to drink enough water. But here’s the thing: dehydration can significantly impact your blood sugar control. 

A great way to stay hydrated is to carry a reusable water bottle with you. While you can’t take your filled water bottle through airport security, you can easily fill it up at a water fountain once you’re in the departure lounge. This way, you’re not only staying hydrated but also being environmentally friendly. 

Choose water or sugar-free beverages over sugary drinks, which can cause blood sugar spikes. Not only does proper hydration help in maintaining stable blood sugar levels, but it also keeps you feeling energized and alert, enhancing your overall travel experience. So, make it a habit to sip regularly and keep your body well-hydrated – it’s a simple yet powerful tool in your diabetes management toolkit while on the move.

Monitor Blood Sugar Regularly

Travelling can disrupt your typical routine. It brings a change of pace and environment which can significantly affect your blood sugar levels. This means regular testing is even more important. 

I often encourage my clients to check their blood sugars more frequently during the first few days of their trip. Checking your blood sugars throughout the day can help you ensure they don’t get too high, or too low. Especially when you’re indulging in new foods or more physical activity than usual. 

Remember, a small glucometer can be a big ally in managing your diabetes effectively, no matter where your travels take you.

Mind the Time Zones

Travelling across different time zones can be an exciting part of exploring new places, but it also poses a unique challenge for blood sugar management. When you cross time zones, your body’s internal clock or circadian rhythm, which plays a key role in regulating your blood sugar levels, needs time to adjust. This disruption can lead to fluctuations in blood sugar levels, making careful monitoring more important than ever.

Adjusting your medication schedule to align with the new time zone can help manage your blood sugars while travelling. This may involve taking insulin or other medications at different times than you’re accustomed to. Chatting with your dietitian or doctor before your trip can provide a tailored plan that fits your itinerary.

Account for Changes in Activity

As we all know, traveling often means you’re on the move more than usual. From sightseeing walks to adventurous excursions, your activity levels can soar. While this is great for your overall health, it does mean you need to be extra mindful about your blood sugar levels.

Its important to understand how increased physical activity impacts blood sugar. When you’re more active, your body uses more glucose (sugar) for energy, which can lower your blood sugar levels. This is generally a positive effect, but it does require some adjustments, especially in your meal planning and medication management.

Take Your Medications in Your Carry-On

I’m a big advocate for travelling light, but there’s one exception: your medications. While the idea of packing medications in your checked baggage might seem appealing to lighten your load, think about the potential downside. Imagine waiting at the baggage carousel only to find that your suitcase – with all your essential medications – is missing.

That’s why I always recommend packing your medications, along with other critical items, in your carry-on bag. This simple step can make a significant difference. It’s all about starting your trip on the right note, with the peace of mind that you have everything you need right with you.

Be Prepared for Emergencies

Ensuring a smooth trip starts with good preparation! Packing essential items like extra testing strips, glucose tablets, and additional medications or sensors is key to maintaining balanced blood sugars while you’re on the move. These small yet crucial items can make a big difference in your diabetes management as you travel.

Here’s a handy tip to keep in mind: bring along copies of your prescriptions and a letter from your healthcare provider that details your diabetes management plan. This not only facilitates smoother airport security checks but also proves invaluable if you need to restock your medical supplies during your trip.

Another smart move is to familiarize yourself with healthcare facilities at your destination. Use your phone’s note app to list nearby walk-in and urgent care clinics. Having this information easily accessible can be a lifesaver in the event of an emergency. This way, you’re not just prepared, but also equipped with the knowledge and resources to handle any situation that might arise during your journey.