During the holy month of Ramadan, devotees fast all day and do not eat or drink anything from morning till evening. After sunset, fasting people can break the fast as part of the Iftar ceremony. It is difficult to go without food and drink for 30 consecutive days, especially when it is hot and humid. On the other hand, people with diabetes should be extremely careful and stick to a strict diet plan to control their blood sugar levels. Considering the nature of fasting and the food items allowed during this time, managing diabetes during fasting is a great line for walking.Also read – World Health Day 2022: Follow these 5 tips for smooth and nourished hair
The Chairman and Managing Director of Jotidev’s Diabetes Research Center, Dr. “Diabetes is a condition that requires regular monitoring and making sure your blood glucose levels are in the normal range and minimizing fluctuations as much as possible,” says Jotidev Kesavdev. During Ramadan, people with diabetes need to be constantly monitored as they fast for more than 10-12 hours. Also read – World Health Day 2022: 5 Simple Yet Effective Health Tips You Should Follow After Every Meal
Continuous glucose monitoring (CGM) devices are now available to help individuals with diabetes understand their glucose profile over a 24-hour period. Continuous glucose monitoring solutions allow you to avoid the pain of frequent prickings while also being much faster and more accurate. Freestyle Libre is a wearable that provides real-time glucose readings, allowing you to track glucose trends during Iftar and Sehri. During the fasting period, it is equally important to eat a balanced diet and lead a healthy lifestyle. Also read – World Skin Health Day: Skincare Myths Debunked | Watch the video
Here are some tips for diabetics who fast during Ramadan:
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Inclusion of meals during Iftar and Sehri
Start the Iftar meal with simple carbohydrates that are quickly absorbed by the body, such as 1-2 dates or milk, and then move on to complex carbohydrates such as brown rice and chapatti. During sehri, whole grains and vegetables can be eaten as late as possible. On the other hand, lean proteins like fish, tofu and almonds are high in energy. Finally, a glass of milk or a piece of fruit before bedtime can help keep sugar levels stable until morning.
Maintain your exercise program while fasting, but reduce the intensity of your workouts. If training is very necessary, focus on light exercises like yoga or walking. When there is a lack of calories, such as during Ramadan, resistance training can help prevent muscle loss.
Getting enough rest is important. Lack of sleep alters appetite hormones, making it more difficult to avoid eating large amounts of calorie items during the meal window. Sleep is also beneficial for the metabolic process, as it helps maintain blood sugar balance, which is important for the treatment of diabetes.
While it is up to people with diabetes to decide whether or not to fast during Ramadan, if they do, it is just as important to plan and prepare in advance to enjoy a safe and successful festival. In addition, if your blood sugar drops, you should see your doctor for proper treatment.
