Holidays may be a festive time of celebration and family gatherings, but travel at this time of year can wreck havoc with blood sugar for those with diabetes. Here’s why: airplane travel or long road trips can cause stress. The body reacts to this stress by increasing the release of the hormones cortisol and adrenaline/epinephrine, also known as the “fight or flight” hormones. Blood pressure increases along with heart rate. Plus, these same hormones make energy and glucose available to the cells. For those with diabetes, this process doesn’t work efficiently and glucose can accumulate in the blood.
This can increase your blood sugar, says Angel Anthamatten, DNP, family nurse practitioner and assistant professor at Vanderbilt University School of Nursing, Nashville, TN. “To keep blood sugar within a healthy range, planning and flexibility are key.” For example, consider modifying elements of your holiday planning. Consider sending e-cards vs. shopping for and addressing holiday cards and give yourself plenty of extra time on holiday to-do tasks. “Ask a friend to co-host a holiday party instead of going it alone,” says Anthamatten.
Managing stress during the holidays is an important component of diabetes management, says Alison Massey MS, RD, diabetes educator at the Center for Endocrinology at Mercy Medical Center, Baltimore, Maryland.
On-the-go and travel tips include:
Avoid eating on the run or skipping meals and snacks. This not only prevents overeating but eating regular well-balanced, portion-controlled meals and snacks can help maintain steady blood glucose levels and provide energy to keep up with hectic holiday schedules.
Plan ahead for dietary needs. Keep non-perishable items like nuts and granola bars in your bag or purse to ensure that you always have a healthy snack.
Include physical activity in your daily routine. Exercise can be easy to overlook during busy times, but it’s an important part of managing stress levels, says Massey. “Exercise also helps prevent excess weight gain and helps to decrease blood glucose levels.”
Adopt healthy coping techniques for managing stress. Shopping, cooking, and entertaining can be draining. Try listening to music, journaling or reading instead of reaching for the refrigerator door when stress levels increase.
For stress-free airline travel:
* Bring prescription labels for medication and medical devices to help expedite the security process.
* Pack medications in a separate clear bag that fits in your carry-on bag.
* Bring quick-acting, easy-to-pack and carry snacks to treat low blood sugar.
* Carry/wear medical identification as well as contact information for your doctor.
* Review travel updates on the Transportation Safety Administration website.
CONNECT THE DOTS
The American Diabetes Association offers additional tips for preparing to travel and what to expect at the airport. Click here for tips on traveling with children who have diabetes. Check out these ideas for ways to cope with and handle stress around the holidays as well as every day. Also, check out these related Healthy Outlook Blog posts: “Artificial Pancreas: New Hope for Diabetes,” “Stop Diabetes,” “5 Lifestyle Factors Cut Diabetes Risk by 80%.”
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