9 blood sugar tips for travel, from a nutritionist


Count the days until the next day venture? same. It’s no secret that summer is popular for weekend getaways, blissful in the remote beach citiesand exploration Less roads taken. Or at least, enjoy a staycation in your hometown. Get ready to pack yours Favorite travel outfit And a few more nutritious snacks. Whether you are traveling to ca Central coast—or commute to (another) business conference—there’s one thing to keep in mind, no matter where you travel: blood sugar balance. Even while exploring new places, keep it up Your blood sugar is stable It is important. Fortunately, it is not difficult to do! This summer, make unforgettable memories And Implement these blood sugar tips all the way.

Balance your blood sugar – on the go

With the flights heating up, there’s no better time to chat about it Blood sugar balance. After all, it can be hard to maintain a consistent routine (and eating nutritious meals!) when you live out of a suitcase. Moreover, it’s easy to get derailed by circumstances: delayed flights, eat outAnd there is no access to the gym. However, you can keep it at all blood glucose Balanced as you traverse the world.

Today, we’re sharing easy hacks to keep a file Your blood sugar is stable while traveling! With a little foresight, you can say bon voyage to sugar spikes on the road.

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Most Americans suffer from unstable blood sugar

Did you know that unstable blood sugar affects more than 88% of Americans? Yes, 88%. Unfortunately, most of us walk around with Sugar spikes and crashes-The whole day. Eventually, these spikes and crashes in sugar become the underlying factor in a myriad of chronic conditions: diabetes, inflammation, and hormonal imbalances. Fortunately, all hope is not lost. In fact, you can start to improve your blood sugar (and therefore, your focus, Sleepsenergy and mood) in just one day.

Why is blood sugar balance important?

Let’s go back. What is blood sugar – and why is it important? want to keep it Blood sugar is balanced (whenever possible). This helps prevent or delay serious long-term health problems. Think: heart disease, vision loss, kidney disease, and unwanted weight gain. However, on a daily basis, staying in your target range is just as important. can improve your energy, balance hormonesreduce the intensity PMS symptomsstabilizing your mood and more. In many ways, blood sugar is the main controller.

Blood sugar – also known as blood glucose – is the amount of sugar in your blood at any time. It is produced when the body breaks down carbohydrates.

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How do I know that my blood sugar is balanced?

Great question. Before you start to wear a continuous glucose monitoring (which gives you an immediate, direct view of your blood glucose levels), take advantage of your body’s feedback. Has it been hours since you ate—and do you feel hungry, foggy, or shaky? These are signs of low blood sugar. Do you suffer from severe sugar cravings or mood swings shortly after eating? These are signs High blood sugar. In general, symptoms such as headaches, fatigue, difficulty concentrating, and weight gain can be associated with unstable blood sugar.

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Does travel affect blood sugar?

Yes she can. Ultimately, any change in diet, activity levels, and environment (temperature, altitude, etc.) blood sugar levels. In addition, factors such as staying in a hotel — and also not sleeping — can affect overall health.

Broken routine

Travel often disrupts normal routines, including meal times, physical activity levels, and medication schedules. These changes can affect blood sugar management, leading to fluctuations in glucose levels.

Dietary changes

While traveling, it is inevitable to make dietary changes. Thanks to different time zones, availability of food options, and frequency of eating out, these things can spike your blood sugar. Not to mention, eating unfamiliar foods, indulging in high-carb or high-sugar meals, or experiencing inconsistent meal times can affect your blood sugar control.

Decreased physical activity

Between sitting during long flights or driving, and not making it to your regular exercise class, decreased physical activity is common while traveling. However, activities such as sightseeing, hiking, and cycling add to the physical exertion!

Stress and travel delays

This goes without saying, but travel is stressful. Stress hormones can cause blood sugar levels to rise. In addition, crossing multiple time zones can disrupt the body’s internal clock. Hey, jet lag. Jet lag disrupts sleep patterns and eating schedules, which can affect blood sugar regulation.

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How to keep your blood sugar stable while traveling

Fortunately, there is We are Useful blood sugar travel tips to keep your blood sugar stable! And they are easy to implement. While traveling is great and exhilarating, it can also be challenging and stressful—all the more reason to keep your blood sugar balanced. In turn, you’ll be better equipped to handle the (inevitable) travel hurdles. To enjoy your vacation to the fullest, take the time to plan ahead and prioritize balanced meals, and moving your body — daily. Of course, being relaxed, relaxed, and spontaneous are just as important too! It’s all about sticking to the plan but going with the flow.

photo by Till Thompson

Healthy travel hacks

Without further ado, here are our tried-and-true healthy travel tips. Wherever you go—this summer and beyond—we hope you tend to love the wanderlust, keeping yourself active and balanced along the way.

1. Plan ahead

Before setting off on your trip, create your own itinerary. Planning ahead includes packing healthy snacks, and bringing you electrolyte refills Bottle of waterSleep mask/earplugs. It’s also helpful to research local restaurants, grocery stores, and food options that match your dietary needs. Planning (some!) your meals and snacks in advance can ensure that you have healthy options readily available. In return, it helps you maintain stable blood sugar levels.

2. Bring snacks

There’s no need to fill your bag with shelf-stable food, but bring it along Nutritious snacks (which is easy to carry with you) can save you in a pinch. You can also pack chia seeds and protein powder—to add to oatmeal, for example. Keep in mind that finding high-carb snacks is usually easy, so focus on packing protein and high-fat snacks. A few of our favorites: nut butter pouches, high-fiber protein bars, pistachios, walnuts, dark chocolateSugar-free jerky.

photo by Soroshi Avasti

3. Stay hydrated

Salim wetting necessary for everyoneEspecially when controlling blood sugar levels. Basically, dehydration can cause your blood sugar to spike. Carry a refillable water bottle with you and drink water throughout your trip. Avoid sugary drinks and opt for water or unsweetened beverages instead (unsweetened iced tea, sparkling water with lime, etc). Need a new reusable water bottle? we Are you covered?.

4. Move your body

This isn’t about booking an intense exercise class, logging hours at a hotel gym, or forgoing brunch to get your workout in. After all, your vacation is meant to be – vacation of your weekly routine. However, movement is very beneficial when it comes to balancing your blood sugar. Take advantage of walking or bike opportunities, find a local yoga studio for post-flight stretching, and consider incorporating them Effective exercise in your daily routine.

Even 10-15 minutes of body weight exercise will help absorb excess glucose in the blood and stabilize your blood sugar. In addition, many destinations offer opportunities for outdoor activities (hiking, canoeing, swimming, etc.). Make movement fun again!

photo by Soroshi Avasti

5. Prioritize protein

If possible, look for restaurants that offer healthy options: salads, grilled meats, and vegetable dishes. here Useful restaurant apps To begin with. However, denying yourself seasonal ice cream or painful chocolate is not the point. You are on vacation, after all! but when in doubt, Prioritize protein. especially for breakfast. Starting your day this way can positively affect your blood sugar. while this popular foods They tend to increase blood glucose, and hard-boiled eggs, smoked salmon, turkey sausage, or tofu are nutritious alternatives. Choose to split pancakes or waffles with your fellow travelers. And if you’re visiting a smoothie store, ask for an extra scoop of protein powder.

6. Start your meal with vegetables

Fiber rich vegetablesGreens like leafy greens, collard greens, and broccoli are great for controlling blood sugar. If you’re at a pizzeria, start with a simple caprese or salad with olive oil and vinegar. There’s no need to say no to the bread basket, but enjoy your bread (with butter or olive oil!) after You ate a salad or appetizer rich in protein. If your table shares a basket of fries at a burger joint, for example, order a burger without a bun and enjoy the fries after eating most of the burger. In this way, your body digests the protein – which contains Little effect on blood sugar– before french fries, which naturally raise your glucose level.

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7. Create an ideal sleeping environment

A key ingredient to restful sleep? balanced Blood sugar. When your blood sugar is managed throughout the day, you have a higher chance of getting restorative sleep. However, partial sleep deprivation increases insulin resistance. This, in turn, can increase blood sugar levels. Key takeaway: Balanced blood sugar leads to restful sleep, and restful sleep leads to better blood sugar management. It’s a two-way street! Don’t forget to pack your sleep mask, your favorite pajamas, and a travel-friendly white noise machine.

8. Beware of hidden forms of sugar

Along with packaged snacks, bring your own individual packets of sweetener — such as stevia or monk fruit, to add to your coffee or iced tea. Stevia and monk fruit are both very blood sugar friendly. Furthermore, be aware of hidden sources of sugar in sauces and gravies. Simply ask to have it served on the side or add a creamy balsamic dressing of olive oil and a squeeze of lemon. When ordering drinks, replace the sugary drinks with a cocktail made with fresh juice, mocktails with sparkling water, lemonade, etc.

Michelle Nash’s photo

9. Implementation of vigilance

As mentioned, stress can have a significant impact on blood sugar levels. When you’re under stress, your body releases hormones that raise your blood sugar — even if you don’t consume any sugary foods. embedding Mindfulness practices On Your Vacation is a game-changer for reducing stress levels and keeping your blood sugar stable.

Some effective ways to infuse your travel experience with mindfulness:

  • Start each day with a few moments of mindful reflection while setting positive intentions (don’t forget your journal!)
  • Eat slowly and chew well during meal times
  • Connect with nature
  • Consider a Digital detox

10. Self-compassion

Last but not least, you have Especially pity. Be gentle and gentle with yourself, especially in moments of chaos and urgency (hello, jet lag). Acknowledge that not everything will work out and that a large part of life is out of our control. This is life. Practice self-compassion by accepting challenges or setbacks through understanding and self-care. It’s all about the journey – and who you’re traveling with. With these blood sugar tips in mind, bon voyage on your summer travels!


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