A Healthy guide to Ramadan fasting.

On 13 April 2021 by Droobi

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Ramadan is an important holy and blissful month celebrated across the world. During the holy month of Ramadan, Muslims fast during the day. This includes patients with diabetes as well. Since the average fasting duration in Qatar is 14 hours this can pose a health problem for diabetes patients as they are advised to eat smaller, timely meals throughout the day. Therefore, Blood sugar monitoring should be the most crucial priority.

Did you know that Hypoglycemia is the most common problem faced during Ramadan? 


Hypoglycemia is known as the sudden drop in the blood sugar levels below 80mg/dl. If you feel disoriented, dizzy or confused this could be the reason. Therefore, u must break the fast and take a sugary fluid. Once your blood sugar is back to normal 80mg/dl and above, you can start eating starchy food such as bread, rice, legumes, etc.…. 
 

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General Guidelines for Ramadan – A cornerstone idea to healthy Blissful month

 

  • Test your blood sugar regularly: Blood glucose monitoring and insulin injections do not break the fast and are important to manage your glucose levels. 

  • Talk to your doctor about the adjustments required to the dose, timing, or type of medication to reduce the risk of low blood sugar.

  • Break your fast with 1 date and water: Dates are very important source of sugar that will replenish the energy and is high in fiber. 

  • Take a break: Start with dates and water, take a prayer break then start with warm soup, a bowl of salad and then go to the main meal. If you feel full after salad, you can take a break and continue your meals later.

  • Stay hydrated: You have to make sure that you drink enough water after you break your fast so drink 8 glasses of water throughout the night.

  • Eat Healthy food: Choose whole grains, lean meat, chicken breast, fish, olive oil in moderation and whole fruits instead of fruit juices. Stay away from fried food, and food high in fat.

  • Avoid salty and sugary foods: Eating sweets will cause a fluctuation in the blood glucose level, which will lead to you craving for more sweets. As for salty, spicy, and processed food, it will make you thirsty the following day. 

  • Divide your meals: Divide your main course into three parts. Have one quarter of the plate filled with complex carbohydrates, one quarter with lean meat or meat alternatives, and half with vegetables. 

  • Avoid coffee: If you are a coffee drinker, try and reduce your coffee consumption two weeks prior to Ramadan to avoid headaches and sleepiness.

  • Be active: Adding exercise to your daily routine during Ramadan will help you maintain a healthy weight and healthy lifestyle. You can brisk Walk 45 minutes before iftar and an hour or two after you break your fast.

    

Note: Rigorous exercise is not recommended during fasting because of the increased risk of low blood glucose and/or dehydration.

 

Ramadan Mubarak! 
 

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