Introduction
The end of year holidays are just around the corner. It is the perfect time to unwind, explore new places and spend time with loved ones. But if you have diabetes, travelling can take a little extra planning to keep your blood sugar in check as ravel stress, jet lag and different foods can all affect your glucose levels. Whether you are flying abroad, going on a road trip or joining a festive family getaway, with the right preparation, you can travel safely and confidently.
Planning and Preparation
When travelling with diabetes, it is good to plan and prepare in advance so that essential medications and other precautionary measures are in place to have a safe and enjoyable trip. Here are some things that one can do:
Consult your doctor: Discuss with your doctor how to adjust your medication or insulin schedule, especially if crossing time zones. It is good to check with your doctor if any relevant vaccinations are required for the trip as well.
Pack essential supplies: Do remember to pack in all your diabetes medications, insulin, glucose meter, test strips and other medical necessities. It is may be good to bring at least twice the amount of medication and supplies you think you would need, in case of delays or any emergencies. A copy of your current prescription such a medication taken, insulin dosage, etc. would be useful if you need to purchase any medication from a local pharmacy overseas or if visiting a doctor whilst on holiday.
Store Insulin Properly: Insulin should be packed and stored properly to prevent any spoilage due to extreme heat or cold. Do not place it in your check-in luggage or in the boot of a car. Get travel packs for insulin to keep it at the appropriate temperature.
Travel Insurance: Ensure you have adequate travel insurance coverage for pre-existing conditions and any overseas medical emergencies
Food and Drinks
While on holiday, there may be a wide spread of tempting food and drinks that excite your tastebuds. It is ok to indulge slightly more this coming holiday season but it is important to keep in mind the good habit of eating all foods in moderation. These are some tips that may help you to eat better and enjoy yourself.
Source: My Healthy Plate, Health Promotion Board
Balance your plate: A good way to have a balanced meal especially at buffets would be to use your plate as a measuring tool to portion your food. A good guide, according to Singapore's Health Promotion Board, would be to have half the plate comprising vegetables and fruit, a quarter with protein (meat, fish, tofu, etc.) and a quarter with carbohydrates. For diabetics, fruits with a lower sugar content include berries, guava, apples and oranges just to name a few. Try to also consume more wholegrain options as they are a not only a source of viatamins, minerals and fibre, but also because they are slower to digest, it tends to lead to a lower and slower spike in your blood glucose levels.
Snack right: For long road trips or flights, having healthier snacks are good to have to prevent low blood sugar levels. Nuts, seeds and wholegrain biscuits are a good option to have on hand.
Stay hydrated: It is important to stay hydrated while on holiday by drinking enough water. Water helps to prevent dehydration and helps with the body's process of managing blood sugar levels. Avoid excessive consumption of alcohol and sugary beverages
Our proprietary sweetener blend Saccharo® is an ideal option for diabetics who are travelling and on the go. The 15ml liquid sweetener option is not only travel sized but also has an easy application dropper. Adding 1-2 drops sweetens your coffee, tea or beverage of choice.
We also have sacha inchi seeds for your on the road snacking. It is high in omega 3, 6 and 9 as well as containing protein and dietary fibre. Comes in an 80g resealable pouch. Both Saccharo® and sacha inchi seeds are available here. Try it today!
Summary
In short, one can still live life to the fullest even if you are diagnosed with diabetes. With careful management and small changes in lifestyle, having diabetes would not stop you from travelling the world and enjoying the freshest sushi in Tsukiji Market, having afternoon tea in the Yorkshire Dales or marveling at the Northern Lights in Tromso.
Do remember to plan ahead, have consistent meal times, sufficient rest as well as staying properly hydrated to have a stress free and enjoyable trip.
Happy holidays!
