Tips for those who fast during the month of Ramadan

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In some parts of the world, Muslims fast for 16 to 20 hours a day, so what are the recommendations for staying healthy during the holy month of Ramadan? The answer can be found in the Al Jazeera article, as well as recommendations for fasting diabetics.

In some parts of the world, Muslims fast for 16 to 20 hours a day, so what are the recommendations for staying healthy during the holy month of Ramadan? You will find the answer in our article, as well as recommendations for fasting diabetics.

Let’s start with a list of countries with the longest fasts for Muslims.

. Finland, Norway, Greenland: 20 hours

Ων Poland, Switzerland, Scotland: about 18 hours

● Denmark, UK: about 17 hours

Pakistan, Canada, Japan: about 16 hours

Recommendations for long fasts in Ramadan

If you suffer from any acute or chronic illness, consult your doctor first.

If you are pregnant or breastfeeding, consult your doctor first as fasting may be contraindicated for you.

If you are taking medication, be sure to ask your doctor if you can change the time of taking them so that you can fast. If the answer is no, then you should probably fast.

Do not dehydrate. Drink fluids several times during the night, even if you do not feel very thirsty, as it is a sign that you are already dehydrated.

Choose caffeine-free liquids, as caffeinated beverages can cause dehydration.

Drink water during suhoor, but be careful with the amount – do not drink too much at once.

Eat a variety of foods in the evening. Whole grains, vegetables, fruits, lean proteins and healthy vegetable fats such as olive oil are all important in providing your body with all the nutrients it needs.

Do not eat too much during suhoor. Conscious eating reduces the burden on the body and provides more energy by consuming large amounts of food at a time.

Do not eat salted nuts. Choose nuts without added sodium or salt.

Limit or eliminate pickles from your diet.

Limit the use of ready-made spices, as they are rich in salt and sodium and may make you thirsty.

Do not miss the suhoor.

According to Weill Cornell Medicine, the following foods and dishes are recommended for suhoor.

Ο Whole grains, wholemeal bread, brown rice and oatmeal

. Fruits and vegetables

Al Jazeera (Qatar): What happens to the liver of a fasting person during Ramadan?A healthy liver can only benefit from fasting, writes Al Jazeera. The author of the article explains what functions this organ performs, which is not contraindicated in fasting and how fasting affects a diseased liver.

● Proteins – milk, yogurt and eggs

Wholemeal porridge with low fat milk, fruits and nuts without sodium

● Wholemeal toast slice, boiled egg and fruit

● A bowl of vegetable soup, a slice of wholemeal toast and a glass of skim milk

For suhoor it is recommended to serve fruits and vegetables with high water content.

Or sweet pepper

Maintaining a healthy digestion during Ramadan fasting

It is recommended that you do not neglect the soufflé and pay due attention to food during meals to avoid low blood sugar, especially after a long fast. Ayman Sakli, a doctor at the Turkish hospital Elgie, talks specifically about this.

You should also choose unsalted or roasted nuts and eat plenty of fiber-rich vegetables to improve digestion and increase satiety during fasting.

Pay close attention to protein-rich foods, including eggs, yogurt and kefir.

Eat light meals immediately after the soup, such as soup, and then wait about 15 minutes before eating the rest to avoid indigestion.

Avoid high-calorie foods such as rice, pasta, fried foods and sweets to reduce the risk of weight gain and indigestion.

Replace foods cooked in hydrogenated oil (margarine) with foods cooked in olive oil.

Replace red meat with poultry and fish.

Avoid high-calorie sweets immediately after suhour.

It is recommended to replace a heavy meal with many small and light meals between Suhoor and the beginning of the fast.

You should drink at least two liters of water a day. In this case, it is better to choose healthy drinks, such as dairy products, mineral water and chamomile tea to replenish the fluids lost by the body.

Do light exercise at home an hour or two after Suhoor.

Avoid excessive consumption of tea and coffee as they contain a high percentage of caffeine.

Fasting and diabetics

Can diabetics fast or is it not medically recommended to do so? According to nutritionist and member of the German Diabetes Association Nisrin Yavuz, it all depends on the type of diabetes. Patients with type 1 diabetes should avoid fasting, as well as those who suffer from kidney disease or are taking medications to remove fluids from the body.

At the same time, patients with type 2 diabetes can fast under certain conditions. “Even for diabetics who do not inject insulin, it is important to have a stable blood sugar level. Therefore, care must be taken to avoid a sudden drop in blood glucose,” says the expert.

To be safe, Yavuz advises people with diabetes to consult a health professional about insulin levels and optimal meal times and to check their blood sugar levels regularly.

If a fasting person feels threatened by a drop in blood sugar levels during Ramadan, he should immediately stop fasting and eat something like a little sugar.

An important recommendation by doctors for diabetics during Ramadan is to replace the sweets commonly consumed between iftar and suhoor with healthy foods such as fruits and vegetables. In addition, Suhoor should be postponed as much as possible in order to reduce the number of fasting hours per day.

When should blood glucose be measured for diabetics during Ramadan?

According to Professor Abdel-Badi Abu Samra of Qatar Hamad Medical Company, blood sugar levels should be measured at least 4 times a day during the fasting period, for example, at 11:00, 13:00, 15: 00 and 17:00. If any of these tests indicate signs of hypoglycemia, then the patient should stop fasting.

Normal blood glucose levels in a patient with diabetes on an empty stomach

Hypoglycemia is a drop in blood sugar below 70 mg / dL (3.9 mmol / L). It can be severe and cause loss of consciousness.

The beginning of the holy Muslim month of Ramadan - InoSMI, 1920, 04/06/2022

Al Ain (UAE): Healthy breakfast in Ramadan. Seven important fasting foodsThe holy month of Ramadan is a period of spiritual purification, an important duty of which is fasting. Fasting is not an easy test for the body, so it is especially important to eat foods that help you feel alert, says the author of an article in Al Ain. It lists seven basic foods for fasting and shares healthy recipes.

On the other hand, high sugar is also dangerous. If increased above 200 mg / dL (11.1 mmol / L), it can lead to severe hyperglycemia, dehydration and diabetic ketoacidosis, especially in type 1 diabetics.

Professor Abu Samra added: “When the cells of the body do not receive enough glucose, this causes the body to burn fat for energy, and as a result of this process, so-called ketones or ketone bodies are formed. The latter can increase the acidity of the blood to such an extent that it could be fatal.

The symptoms and signs of diabetic ketoacidosis usually appear suddenly and get worse quickly, sometimes within 24 hours. The most common symptoms of diabetic ketoacidosis include excessive thirst, frequency, nausea and vomiting, abdominal pain, weakness and fatigue, and bad breath.

A patient with type 1 diabetes who chooses to fast during Ramadan is at greater risk of developing diabetic ketoacidosis, especially if he developed hyperglycemia during the period before the holy month.

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