Traveling with type 2 diabetes is primarily about maintaining consistent blood sugar in the safe range of 70-120. When traveling my highest concern is the uncertainty about food causing me to encourage people to bring a combination of foods with protein, fat, and starch. You may think you need only one sandwich but pack three just in case. For example, sandwiches such as peanut butter, peanut butter and sugar free jelly, turkey and lettuce, but do not pack mayo for long periods of time without refrigeration. Bring carrots, string cheese, apples, and yogurt. Bring different foods that you might need. At one point you may feel like eating string cheese and not like an apple and if all you have is an apple you won’t eat it.
You don’t know what you’ll run into in an airport, on planes, in gas stations or in cars or on trains. Sometimes you hit the jackpot and find really great meals but the trick is to not count on that happening, actually count on it not happening. For the length of travel, plan for the worst case scenario. If travel is for nine hours you need food for nine hours, which is more than you think when you’re just sitting. Travel is an active life activity and you don’t realize it because you are concentrating on trying to get to another gate. You are lifting and hefting suitcases, you’re checking in, and your stress level is high. You need more food when traveling than lying around on the couch all day.
Traveling outside of the country adds additional complexities. After arriving at the hotel and checking in, go on a walking tour. Ask the concierge for directions to the closest place for food, not a restaurant but snack type food or a grocery store. Buy a variety of different foods that will keep in your hotel room. Often a miniature refrigerator is available to store food and if not, there are other options. Hotels have ice available to use to store cream cheese or milk for cereal in the morning. String cheeses and yogurt can be kept on ice. You can buy bread for toast or peanut butter, fresh fruit, and snack foods such as baby carrots that are easy to eat.
Maintaining a lower stress level is part of traveling with type 2 diabetes. Travel is highly stressful and it’s important to include methods to lower the stress hormones as best you can. While sitting, try meditating, praying, breathing exercises or any activity that works for you. Stress alone can increase blood sugar to the 500s. For a non-diabetic person, getting in a car crash can raise blood sugar to the 500- 600 range. A diabetic is much more sensitive and as a result relaxation techniques are required. When traveling with type 2 diabetes, drink plenty of water, not the vitamin or sugar waters, but sugar free or very low calorie and caffeine free. Do not consume alcohol because it will either spike or lower blood sugar levels dramatically depending on your own body.
When traveling, it’s a good idea to test your blood sugar levels. Sometimes you’re going to be hungry and you’re not going to know it because the air pressure is different. On long car trips you might eat too much because there’s nothing else to do. Using a blood sugar monitor is a good double-check. First test your body and then test with a blood sugar monitor.
Traveling with type 2 diabetes requires preparation and awareness about your food needs. Don’t let type 2 diabetes stop you from enjoying travel.
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