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By planning, making thoughtful food choices and paying attention to health, one can enjoy this Ramadan while keeping diabetes at bay.
Fasting from dawn to sunset builds discipline and gratitude while benefiting health. Suhoor provides lasting energy, and Iftar restores nutrients.
Ramadan, a month of deep spiritual reflection and community bonding, is around the corner. For many, it’s a month of fasting, prayer, and bonding. But for those with diabetes, this holy month requires a little more attention and planning. With the right tools and knowledge, one can navigate their fasting period effectively and fully participate in the blessings of this holy month without compromising their well-being.
Balancing blood sugar levels during fasting, from pre-dawn suhoor to post-sunset iftar, can be challenging due to potential fluctuations. Therefore, suhoor and iftar become essential meals of the day, providing energy and nourishment. For people with diabetes, careful meal planning during these times is important to manage significant changes in blood sugar levels.
Apart from an appropriate nutritional diet, monitoring blood glucose levels is also recommended. Continuous Glucose Monitoring (CGM) is a convenient and pain-free way to monitor real-time blood glucose levels. By combining a well-planned diet with regular glucose monitoring, people with diabetes can safely observe fasting and still maintain their health throughout the holy month.
Dr. Prathamesh Deorukhkar, MBBS, DNB( general medicine), currently pursuing DrNB Endocrinology, Kokilaben Dhirubhai Ambani Hospital And Medical Research Institute Mumbai says, “Continuous glucose monitoring (CGM) is invaluable for people with diabetes fasting during Ramadan. The real-time blood sugar data provided by CGM helps identify and address glucose spikes associated with meals before and after the fast. This data-driven approach helps adjust portion sizes, meal timing, and exercise for better blood glucose control and greater confidence.
Here are some tips to manage your diabetes during Ramadan this year:
1. Replenish your body with nutrients during Iftar
Traditionally, the fast is broken with dates and fruits, followed by a wholesome, balanced meal. It is important to drink plenty of water and avoid beverages high in caffeine or sugar, such as coffee, tea, and soft drinks to prevent dehydration. A well-structured meal plan is essential, emphasizing a balance of carbohydrates, proteins, and fats. Prefer starchy food, which is rich in nutrients and fibre, such as oats, multigrain bread, vegetables, and lentils (dal), with protein sources being fish, tofu, and nuts to keep up energy levels and overall health.
2. Exercise is the key
Just as important as proper nutrition, physical activity is crucial for managing diabetes, especially during Ramadan. While fasting, avoid strenuous workouts, particularly in the hours leading up to breaking the fast. It’s important to opt for light exercise like walking or yoga for about 30 minutes to maintain fitness and manage blood sugar levels.
3. Work on your sleep schedule
Ramadan often involves staying up late with friends and family. However, getting adequate hours of good-quality sleep is crucial in maintaining good health. It also helps people avoid sleep deprivation, which can negatively affect your hunger or craving levels. In addition, sleep plays an important role in supporting immunity, metabolism, and regulating blood glucose levels, which is essential when managing diabetes.
4. Importance of regular monitoring of blood glucose levels
Continuous monitoring of blood glucose levels is essential for proper management of diabetes, especially during Ramadan. Continuous glucose monitoring devices such as Free Style Libre provide real-time data, giving a complete view of blood sugar trends rather than single-time readings. You can make informed decisions about your meals, physical activity, and treatment with this data available on your smartphone.
By planning, making thoughtful food choice and paying attention to health, one can enjoy this Ramadan while keeping diabetes at bay.
