Today is the last day of Ramadan, and easing out of a month-long fast and into the festive fervour of Eid can be tough on your body, especially for those who have unstable blood sugar levels. Talking to the OnlyMyHealth team Dr Manjusha Agarwal, Senior Consultant, Internal Medicine, Gleneagles Hospitals, Parel, Mumbai said, "Managing blood sugar during Ramadan fasting and Eid requires careful planning and consideration to maintain health and well-being throughout the day."
She listed some tips to help you manage blood sugar levels effectively during the holy month of Ramadan and Eid:
Consult with a Healthcare Professional
Before starting your fast, consult with your healthcare provider, especially if you have diabetes or any other medical condition. They can provide personalised advice based on your health status.
Balanced Meals
Plan balanced meals with complex carbohydrates, lean proteins, healthy fats, and plenty of vegetables. These foods release energy slowly and help stabilise blood sugar levels throughout the day.
Suhoor (Pre-dawn Meal)
Start your day with a nutritious pre-dawn meal (suhoor) that includes foods with a low glycemic index, such as whole grains, oats, fruits, vegetables, and protein-rich foods like eggs or yoghurt. Avoid sugary and processed foods that can cause rapid spikes in blood sugar.
Hydration
Drink plenty of water between Iftar (evening meal) and Suhoor to prevent dehydration and maintain hydration levels. Avoid sugary drinks and opt for water, herbal teas, or diluted fruit juices instead.
Monitor Blood Sugar Levels
Monitor your blood sugar levels regularly, especially if you have diabetes. Keep a record of your readings and adjust your meals or medications as needed in consultation with your healthcare provider.
Also Read: Navigating High Cholesterol During Ramadan: Expert Shares Diet Do's and Don'ts
Exercise
Engage in light physical activity, such as walking, after Iftar or before Suhoor to help regulate blood sugar levels and improve insulin sensitivity. Avoid intense exercise during fasting hours to prevent dehydration and fatigue.
Iftar (Breaking the Fast)
Break your fast with a balanced meal that includes complex carbohydrates, lean proteins, healthy fats, and fibre-rich foods. Avoid overeating and choose nutrient-dense foods to avoid rapid spikes in blood sugar.
Monitor Symptoms
Pay attention to symptoms of hypoglycemia (low blood sugar) or hyperglycemia (high blood sugar) such as dizziness, fatigue, excessive thirst, or frequent urination. If you experience any symptoms, break your fast and seek medical attention if necessary.
Also Read: Start Your Fast Right: Doctor Shares Sehri Foods to Keep You Fueled Throughout Ramadan
Our health and our culture and tradition often clash as food and eating is a huge aspect in both cases. For people dealing with health issues like unstable blood sugar, high cholesterol, insulin insensitivity, or digestive issues, being mindful of religious eating practices can be challenging. However, careful planning and a will to be healthy and devoutly religious can help you bridge this gap and follow your customs and fitness routine at the same time. Dr Agarwal concluded that by following the tips she mentioned and staying mindful of your body's needs, you can effectively manage blood sugar levels during Ramadan fasting and Eid while maintaining your health and well-being.