Ramadan 2023 With Diabetes: 5 Effective Ways To Keep Your Sugar in Control After Long Fasts

During this long fast from Sehri to Iftar, people need to take certain steps to ensure that blood sugar levels are under control.

Ramadan 2023: One of the most important festivals for Muslims, Ramadan is a time when they fast for a month. They eat only at sunrise and after sunset. The food is prepared for suhhor or sehri and then they also have a lavish meal called iftar. After a long full day of fasting, the sumptuous delicacies are well worth the wait. With the aroma of baked breads, the sizzle of meat garnished with psices is just too much. However, while enjoying these meals, it is also important for diabetics to control their blood sugar levels. Such a long fast can be a tool for health, if diabetes is not under proper control because festivals are always the time when people need to be more careful with their food choices. Navigating a fast can be challenging because it requires a significant change in routine and lifestyle, which can make it difficult for people to maintain normal blood sugar levels throughout the day.

Dr Shehla Shaikh, Consultant Endocrinologist at Saifee Hospital, Mumbai, said: “For people with controlled diabetes, there are steps they can take to control their sugar levels, especially while fasting for extended periods during Ramadan. There are several healthy eating habits that people should follow during the periods between ‘sehri’ and ‘iftar’.

Here are some tips to manage your diabetes during the long fasts of Ramadan:

1. Sehri full of energy: Include more high-fiber, starchy foods that release energy slowly, from oatmeal and multigrain breads to brown or basmati rice, along with vegetables, lentils (dal), and more. You can also have protein like fish, tofu, and nuts for energy. Drink plenty of fluids, but avoid sugary or high-caffeine beverages like coffee, soda, and more.
2. Regularly check blood sugar levels: Checking your glucose levels more frequently is a must, and there are more ways to do it in the comfort of your own homes. Portable Continuous Glucose Monitoring (CGM) devices, such as the FreeStyle Libre, provide a simple option for people with diabetes to access real-time glucose readings and trends, such as when fasting or at Iftar. All this while avoiding the pinprick pain that comes with traditional glucose testing options.
3. Eat properly: The fast is traditionally broken with dates and milk, which you can follow with complex carbohydrates. Make sure you hydrate too. Eat sweet and fried or fatty foods in moderation, as these can affect your health. Fruit before bed can also help keep blood sugar levels up until the wee hours of the morning.
4. Exercise routine: Keep up the physical activity but reduce the intensity to avoid extra effort. You can try simple exercises, walking, or yoga. Resistance training can also help you avoid losing muscle mass and build strength at this time.
5. Sleep well: Adequate hours of good quality sleep are key to good health and well-being. Especially during Ramadan, when your pre-dawn meal is key to keeping your energy up, getting enough sleep is key. This also helps prevent sleep deprivation, which can affect your hunger. This can also support metabolism and help regulate blood glucose levels, which is critical for managing diabetes.

To understand any risks and have a strategy to manage your diabetes as effectively as possible, it can be very helpful to consult your doctor before fasting.

(With IANS entries)