How to Manage Blood Sugar During Travel and Holidays

Traveling and holidays can be exciting, but they also present unique challenges for individuals managing blood sugar. Changes in routine, diet, activity levels, and even time zones can significantly impact glucose control. This comprehensive guide provides practical strategies to help you navigate these challenges and maintain stable blood sugar levels while enjoying your travels and holidays.

Why Travel and Holidays Impact Blood Sugar

Before diving into specific strategies, it’s crucial to understand why travel and holidays can wreak havoc on blood sugar management.

• Changes in Diet: Holidays often involve indulging in less healthy foods, larger portion sizes, and inconsistent meal times. Buffet spreads, restaurant meals, and traditional dishes may contain higher amounts of carbohydrates, fats, and sugars than your usual diet.

• Disrupted Routine: Travel throws off established routines, including meal schedules, medication times, and physical activity. Sleeping in, delayed flights, or packed itineraries can disrupt your carefully planned diabetes management regimen.

• Altered Activity Levels: Travel and holidays can lead to either excessive physical activity (sightseeing, hiking) or prolonged periods of inactivity (long flights, relaxing by the pool). Both extremes can affect blood sugar levels.

• Stress: The stress of traveling, navigating unfamiliar places, and dealing with potential delays or unexpected situations can elevate blood sugar.

• Time Zone Changes: Jet lag and changes in sleep patterns can interfere with your body's natural rhythms, making it difficult to predict how your blood sugar will respond to medication and meals.

• Changes in Climate: Extreme temperatures, both hot and cold, can affect how your body processes insulin. Heat can cause insulin to be absorbed faster, while cold can slow down absorption.

Pre-Travel Planning: Setting Yourself Up for Success

Effective blood sugar management during travel starts well before you pack your bags. Careful planning is essential to minimize potential disruptions and ensure you have everything you need for a safe and healthy trip.

1. Consult Your Healthcare Team

Schedule an appointment with your doctor or diabetes educator to discuss your travel plans. They can provide personalized advice based on your destination, activities, and individual needs. Be sure to:

• Review your medication regimen: Ask if any adjustments are needed based on time zone changes or anticipated activity levels.
• Obtain necessary prescriptions: Get extra prescriptions for all your diabetes medications and supplies, including insulin, syringes, test strips, and glucagon. Carry these prescriptions with you, separate from your medications, in case of loss or theft.
• Request a travel letter: Ask your doctor for a letter outlining your medical condition, medications, and necessary supplies. This letter can be helpful when going through airport security or seeking medical care in a foreign country.
• Discuss potential health risks: Inquire about any vaccinations or health precautions specific to your destination.
• Learn about local resources: Ask your doctor to help you locate pharmacies, hospitals, or diabetes specialists near your destination in case of emergency.

2. Pack Smart

Proper packing is crucial for ensuring you have everything you need to manage your blood sugar effectively while traveling.

• Medications: Pack all your diabetes medications in your carry-on luggage to avoid the risk of loss or damage. Keep them in their original packaging with the prescription labels. Carry more than enough medication to cover your trip, plus a few extra days in case of delays. Insulin should be stored in a cooler with ice packs to maintain its potency, especially in hot climates.

• Supplies: Pack extra supplies for blood glucose monitoring, including a glucometer, test strips, lancets, and alcohol swabs. Bring a sharps container for disposing of used needles and lancets safely. Consider packing a continuous glucose monitor (CGM) if you use one. Also, pack extra batteries for your meter and CGM.

• Food: Pack non-perishable snacks to prevent hypoglycemia, especially during long flights or layovers. Good options include granola bars, nuts, dried fruit, and crackers. Bring along sugar tablets or glucose gel to treat low blood sugar.

• Identification: Carry a medical identification card or wear a medical alert bracelet that clearly states you have diabetes and lists any medications you are taking. Include emergency contact information.

• Comfortable Shoes: Walking is inevitable during travel, so pack comfortable, supportive shoes to protect your feet.

3. Plan Your Meals

Planning your meals in advance can help you make healthier choices and maintain more stable blood sugar levels.

• Research local cuisine: Before your trip, research the local cuisine and identify healthier options that fit your dietary needs. Look for restaurants that offer grilled, baked, or steamed dishes instead of fried foods.

• Make reservations: If possible, make restaurant reservations in advance, especially during peak holiday seasons. This will give you more control over your meal timing and avoid long waits that can disrupt your blood sugar.

• Communicate your needs: When dining out, don't hesitate to inform the restaurant staff about your dietary requirements. Ask them to prepare your food with less salt, sugar, or oil, or to provide nutritional information about their dishes.

• Pack your own meals: For long flights or train rides, consider packing your own meals to ensure you have healthy and familiar options available.

4. Adjust Your Insulin Schedule

Discuss with your doctor how to adjust your insulin schedule based on time zone changes and meal times. Here are some general guidelines:

• Traveling East: If you are traveling east, your day will be shorter, and you may need to reduce your insulin dose slightly.

• Traveling West: If you are traveling west, your day will be longer, and you may need to increase your insulin dose slightly.

• Basal Insulin: If you use basal insulin, you may need to adjust the timing of your injections to align with your new time zone. Discuss this with your doctor.

• Bolus Insulin: Adjust your bolus insulin doses based on the carbohydrate content of your meals and your blood glucose levels. Monitor your blood sugar more frequently than usual and be prepared to make adjustments as needed.

5. Inform Travel Companions

Let your travel companions know that you have diabetes and explain how they can help you in case of emergency. Show them where you keep your medications and supplies, and teach them how to administer glucagon if necessary. Provide them with a copy of your medical information and emergency contact information.

During Travel: Managing Blood Sugar on the Go

Once you're on the road, maintaining consistent blood sugar levels requires vigilance and adaptability. Here are some strategies to help you stay on track:

1. Monitor Blood Sugar Regularly

Check your blood sugar more frequently than usual, especially during long flights or after changes in activity or diet. Use your blood glucose meter or CGM to monitor your levels and make necessary blood sugar 188 in the morning adjustments to your insulin dose or food intake.

2. Stay Hydrated

Dehydration can significantly affect blood sugar levels. Drink plenty of water throughout the day to stay hydrated, especially in hot climates or during physical activity. Avoid sugary drinks like soda or juice, which can cause blood sugar spikes.

3. Maintain Regular Meal Times

Try to maintain regular meal times as much as possible, even when your routine is disrupted. Eat balanced meals and snacks at consistent intervals to prevent hypoglycemia or hyperglycemia.

4. Be Active

Incorporate physical activity into your travel itinerary. Walking, swimming, or other forms of exercise can help improve blood sugar control and reduce stress. Adjust your insulin dose or carbohydrate intake as needed to prevent hypoglycemia during or after exercise.

5. Manage Stress

Find healthy ways to manage stress during travel. Practice relaxation techniques like deep breathing, meditation, or yoga. Get enough sleep and avoid overcommitting yourself to activities.

6. Handle Travel Delays

Be prepared for travel delays and have a plan for managing your blood sugar in case of unexpected disruptions. Keep extra snacks and medications on hand, and inform airline or train staff that you have diabetes and may need assistance.

7. Protect Your Medications and Supplies

Protect your medications and supplies from extreme temperatures and humidity. Store insulin in a cooler with ice packs to maintain its potency, especially in hot climates. Keep your glucometer and test strips in a cool, dry place.

8. Airport Security

When going through airport security, inform the TSA agent that you have diabetes and are carrying medications and supplies. Keep your medications and supplies in their original packaging with the prescription labels. You may be asked to test your blood sugar in front of the TSA agent. You can request a private screening if you prefer.

Holiday Season Challenges and Solutions

The holiday season presents additional challenges for blood sugar management, with festive gatherings, tempting treats, and increased stress levels. Here are some strategies to help you navigate these challenges:

1. Plan Ahead for Holiday Meals

If you are attending a holiday meal, offer to bring a healthy dish or side dish that you can enjoy. This will give you more control over the nutritional content of your meal.

2. Be Mindful of Portion Sizes

Holiday meals often involve large portions of high-carbohydrate and high-fat foods. Be mindful of portion sizes and try to limit your intake of sugary desserts and alcoholic beverages.

3. Don't Skip sugar for low blood pressure Meals

It's tempting to skip meals before a big holiday feast, but this can lead to hypoglycemia and make it more difficult to control your blood sugar. Eat regular meals and snacks throughout the day to maintain stable blood sugar levels.

4. Stay Active

Continue to incorporate physical activity into your daily routine during the holiday season. A brisk walk after a big meal can help improve blood sugar control.

5. Manage Holiday Stress

The holiday season can be a stressful time for many people. Find healthy ways to manage stress, such as spending time with loved ones, engaging in relaxing activities, or seeking professional help if needed.

6. Limit Alcohol Consumption

Alcohol can affect blood sugar levels, especially if consumed on an empty stomach. If you choose to drink alcohol, do so in moderation and always eat food at the same time. Monitor your blood sugar carefully and be aware of the signs of hypoglycemia, which can be similar to the effects of alcohol.

7. Be Prepared for Sweet Treats

Holidays are filled with sweet treats. It's OK to enjoy a small portion, but plan accordingly by adjusting your insulin dose or carbohydrate intake.

Post-Travel: Getting Back on Track

After your trip, it's important to get back on your regular blood sugar management routine as quickly as possible.

• Resume your normal meal schedule and medication times.
• Monitor your blood sugar frequently to identify any lingering effects of travel on your blood sugar levels.
• Adjust your insulin dose or carbohydrate intake as needed.
• Get back to your regular exercise routine.
• Consult your doctor if you have any concerns or experience any difficulties getting your blood sugar back under control.

Case Studies

Here are some real-life examples illustrating how individuals with diabetes successfully manage their blood sugar during travel and holidays:

Case Study 1: The Business Traveler

• Individual: John, a 45-year-old business executive with type 1 diabetes.
• Challenge: Frequent international travel, often with unpredictable schedules and limited access to healthy food options.
• Solution: John works closely with his endocrinologist to adjust his insulin regimen based on time zone changes and anticipated activity levels. He always packs a cooler with healthy snacks and meals for long flights. He uses a CGM to monitor his blood sugar in real-time and makes adjustments as needed. He also makes a point of finding local gyms or parks where he can exercise.

Case Study 2: The Family Vacation

• Individual: Maria, a 38-year-old mother with type 2 diabetes.
• Challenge: A family vacation to a tropical resort with all-inclusive meals and tempting buffet options.
• Solution: Maria researches the resort's dining options in advance and identifies healthier choices. She brings her own snacks to avoid sugary drinks and desserts. She stays active by swimming, walking on anxiety from low blood sugar the beach, and participating in resort activities. She also makes sure to check her blood sugar regularly and adjust her medication as needed.

Case Study 3: The Holiday Gathering

• Individual: David, a 60-year-old retiree with type 2 diabetes.
• Challenge: Attending a large holiday gathering with traditional dishes and desserts that are high in carbohydrates and fat.
• Solution: David offers to bring a healthy dish to the gathering. He is mindful of portion sizes and avoids sugary drinks and desserts. He takes a walk after the meal to help improve his blood sugar. He also checks his blood sugar before and after the meal to monitor his levels.

Conclusion

Managing blood sugar during travel and holidays requires careful planning, vigilance, and adaptability. By following these strategies, you can minimize the impact of travel and holidays on your blood sugar levels and enjoy a safe and healthy trip. Remember to consult your healthcare team for personalized advice and to be prepared for unexpected situations. Bon voyage!

Get access to my FREE resources 👉 I explain reactive hypoglycemia. Timestamps: 0:00 Why reactive hypoglycemia is important to understand 1:00 You don’t want blood sugar too low or too high 4:07 I agree that the best diet for hypoglycemia emphasizes healthy fats and protein I explain what reactive hypoglycemia is and why you need to understand it. There’s a condition called postprandial hypoglycemia which is different; it’s the low blood sugar that happens anywhere from immediately to four hours after a meal, especially a high carb one. Your body tries to keep your blood sugar tightly controlled; not too high, not too low. Insulin is the hormone that tries to reduce your blood sugar. There are other hormones releasing sugar back into your blood to ensure your blood glucose doesn’t go too low. Too low and you could experience these symptoms: tiredness, brain fog, dizziness, craving sweets, or even a coma if it goes badly low. With hypoglycemia, the insulin overreacts and pushes the blood sugar down with too much force and/or not enough adrenal support so your cortisol is low. If you have a liver problem and your body doesn’t have enough of the hormone called IGF to counter the insulin. Or there’s another hormone produced by the pancreas called glucagon which also counters insulin. Sometimes the medical profession doesn’t acknowledge that hypoglycemia exists. There are levels of hypoglycemia. You can’t just test fasting glucose, you have to test blood sugar at one-hour intervals for four hours after a meal. I don’t even think the test is valid because you drink a glucose mixture. Ideally your blood sugar is below 70. But even if it’s 75 or 80 and you have hypoglycemia symptoms, you could have severe insulin resistance. Because insulin controls the input of glucose into your cells, your cells could be starving for glucose yet your blood sugar tests at a normal level. I agree that the best diet for hypoglycemia emphasizes healthy fats and protein. But it’s really as simple as cutting out carbs. I guarantee if you stop eating carbs and adapt to fat burning your blood sugar will come out nicely and you won’t have hypoglycemic symptoms anymore. Our bodies aren’t designed to run off of high carbohydrate diets. Some experts advise frequent small meals to heal longstanding hypoglycemia. I disagree. Every time you eat you stimulate insulin. If you eat less frequently you’ll keep insulin low. Without high insulin your blood sugar will be level. Eating sugar and refined carbohydrates triggers excessive reactions by the pancreas, which leads to reactive hypoglycemia. Talk to a Product Advisor to find the best product for you! Call 1-540-299-1556 with your questions about Dr. Berg's products. Product Advisors are available Monday through Friday 8am-6pm and Saturday 9am-5pm EST. * At this time, we no longer offer Keto Consulting and our Product Advisors will only be advising on which product is best for you and advise on how to take them. Dr. Eric Berg DC Bio: Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. Follow Me On Social Media: Facebook: Instagram: Anchor: TikTok: ABOUT DR. BERG: Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Thanks for watching!