2. Manage Medications on the Move
Staying on top of your prescribed meds is a must when you’re away from home. Here are some tips for doing just that.
- Make sure you have enough medication. As mentioned, be sure to take enough for your planned stay plus three extra days to account for any delays.
- Pack everything in your carry-on bag. Even if your checked bag gets lost, you’ll have access to your medication.
- Bring a copy of your prescription. In case your medicine does get lost, you can quickly get a fresh supply from a local pharmacy.
- Stick with your dosing schedule. While you should generally take triglyceride medications at the same time each day, a short delay while adjusting to a new time zone is unlikely to have a major impact, says Yu-Ming Ni, MD, a cardiologist and lipidologist at MemorialCare Heart and Vascular Institute at Orange Coast Medical Center in Fountain Valley, California. “Just resume your regular schedule as soon as you can,” he says. Discuss any questions about dosing with your doctor before your departure. If you miss a dose, take your next dose as soon as you can, but don’t double-up or take extra doses.
3. Optimize Nutrition on the Go
Whether you’re home or away, diet plays a major role in triglyceride management. “That’s why it’s especially important to stay mindful of what you’re eating, particularly when traveling and trying unfamiliar foods,” says Dr. Ni.
Some strategies to keep in mind:
- Build meals around lean proteins, whole grains, and small amounts of healthy fat. Look for bean- and grain-based dishes that are paired with seafood, Largeman-Roth says.
- Limit alcohol. Trade alcoholic drinks for sparkling water, or if you plan to enjoy small amounts of alcohol, order a wine spritzer. “They’re refreshing and make your 5-ounce wine serving go further,” says Largeman-Roth.
- Limit fried foods and refined carbohydrates. Both can make it harder to control your triglycerides, so steer clear as much as possible, Ni says.
- Look at restaurant menus ahead of time. Planning can help you pick spots with healthier options. If you can’t check ahead, don’t hesitate to ask restaurants how dishes are prepared, this can make a meaningful difference in your choices, says Ni.
- Keep healthy snacks with you. They’ll help you stay satisfied, so you don’t need to grab sugary or packaged snacks.
4. Make a Plan to Stay Active
Exercise is another important part of managing your triglycerides — and even a few sedentary days can send your levels up.
“Staying active helps your body use excess glucose and calories more efficiently,” Ni says.
You can turn sightseeing activities into exercise by walking to as many places as you can. Spending much of the day sitting (or lounging)? Plan to get in some exercise beforehand. Try a bodyweight workout in your hotel room with moves like squats, planks, pushups, or triceps dips.
5. Safeguard Your Sleep
You’ll find it easier to stick with healthy habits and control your triglycerides if you get seven to nine hours of sleep.
But jet lag can disrupt your sleep schedule. To adjust to your new time zone more quickly, start preparing a few days before your departure. Go to bed an hour or two later if you’re traveling west, or an hour or two earlier if you’re traveling east.
- Get sunlight exposure during the day, which helps you feel more alert.
- Use caffeine strategically during the day if it helps you stay awake.
- Limit or avoid alcohol, which can disrupt your sleep.
- Drink a lot of water.
- Take a short 15- to 20-minute nap if needed during the day.
6. Soothe Your Stress
Stress can directly raise your triglyceride levels.
It may also drive you to make less-healthy food choices.
If there are aspects of your travel that you know will be stressful, think ahead about ways to keep stressors in check, like getting to the airport early to allow extra time for long lines.
Even if you’ll be on the go during your trip, try to carve out some quiet moments for yourself. Spend some time stretching or deep breathing before heading out for the day’s excursions or do a bit of journaling before you go to sleep.
7. Plan for Emergency Care When Traveling
Planning ahead can help medical emergencies go smoother when you’re away from home. To be prepared, you should:
- Find out if your healthcare plan has coverage at your destination; if it doesn’t, look into traveler’s insurance.
- Identify nearby hospitals or emergency centers near where you’re staying.
- Carry a card with a list of your conditions and medications.
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