10 healthy and safe fasting tips to follow during Ramadan

People with diabetes may face many challenges in fasting in the month of Ramadan. Those who have early diabetes and which is well controlled with small doses of medicines, can fast safely, says Dr. Arun Kumar C. Singh, Director - Endocrinology & Diabetology, Metro Hospital, Noida.

But those people who have advanced disease, who are taking multiple medicines, including insulin or any other medicines such as sulfonylureas which can cause episodes of low sugar, or those people who have significant medical comorbidities like heart disease or kidney disease, liver disease, fasting for them may not be a very safe option and they need to be more prepared to avoid any complications or risk of fasting, adds Dr. Singh.

It's always better to discuss the desired change in the treatment plan before you start fast, Before you start fast, or ask your doctor whether fasting is safe for you or not. So there is risk of glucose levels going up and down. Risk is there both of hypoglycemia and hyperglycemia for people with type 2 diabetes because there's very long fasting starting from early morning to the evening when the glucose levels can go down. If people are using insulin or sulfonylureas and if the meal choices are not right, then there will be risk of sugar levels going very high in the night time if people eat meal with the high carbohydrates or sugary fruits and juices, etc. So to avoid these fluctuations, plan your meals accordingly, suggests the expert and recommends discussing the treatment plan, appropriate changes, the timing of the medicines, if anything needs to be changed during the days of fast and stick to non sugary fluids to keep yourself hydrated.

Begin and end your fast with plenty of water to prevent dehydration. Incorporate hydrating foods like watermelon, cucumbers, and soups during non-fasting hours to maintain hydration levels throughout the day.

Opt for balanced meals that include complex carbohydrates, lean proteins, healthy fats, and fiber-rich foods to sustain energy levels and promote satiety during fasting periods. Avoid overindulging in fried or sugary foods during Iftar to prevent digestive discomfort.

Start your day with a nutritious meal that includes slow-digesting foods like oats, whole grains, eggs, and yogurt to provide sustained energy throughout the day. Avoid excessive caffeine and salty foods, leading to thirst and dehydration during fasting hours.

Engage in light to moderate physical activity during non-fasting hours to promote circulation, improve mood, and maintain muscle mass. Opt for activities like walking, yoga, or stretching, and avoid strenuous exercise during peak fasting times to conserve energy.

Practice mindful eating during Iftar and Suhoor by chewing slowly, savoring each bite, and paying attention to hunger and fullness cues. Avoid overeating by starting with small portions and taking breaks between servings to allow your body to register satiety.

Include a variety of nutrient-rich foods in your meals, such as fruits, vegetables, nuts, seeds, and legumes, to ensure adequate intake of vitamins, minerals, and antioxidants. Experiment with different cuisines and recipes to keep meals interesting and satisfying.

Maintain good hygiene practices, including regular handwashing, proper food handling, and cleaning food preparation surfaces, to prevent foodborne illnesses and gastrointestinal issues during Ramadan.

Prioritize stress management techniques such as deep breathing, meditation, prayer, and spending time with loved ones to promote emotional well-being and reduce cortisol levels, which can affect hunger and digestion.

If you have pre-existing medical conditions or concerns about fasting, consult with a healthcare provider or registered dietitian to ensure that fasting is safe and appropriate for you. They can provide personalized guidance and recommendations based on your individual health needs.

Pay attention to your body's signals and adjust your fasting routine based on your feelings. If you experience symptoms like dizziness, weakness, or extreme thirst, break your fast and prioritize rehydration and nourishment to maintain overall health and well-being.

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