With the month of Ramadan around the corner, we need to prepare ourselves spiritually and physically to get the most out of it bi’idnillah. In Ramadan, we undergo many changes spiritually and physically. While the spiritual aspect is the most important for us, we also need to take care of our physical wellbeing, especially since it is a lot tougher to fast in the long and hot summer days. Whether we work from home or outside, there is a danger of blood sugar levels or blood pressure levels rising or falling from the normal expected levels. This causes a problem, as our body cannot function optimally if the harmony and balance that Allah has created in every part and system of our body is broken. Thus, it is important to be extra cautious about our health while fasting in Ramadan so that we can worship Allah to the best of our abilities bi’idnillah.
What happens to our body during fasting?
There are changes that occur in our body while we are fasting and these changes depend on the length of our fast. Usually our body enters into a fasting state eight or so hours after the last meal. Our body will initially use stored sources of glucose (that is glycogen in the liver) and then later in the fast when the glycogen is all used up, it starts breaking down fat to use as the next source of energy.
Controlling Blood Sugar Levels During Fasting:
There is a danger of the blood sugar level to rise or fall below the normal level during fasting. When our blood sugar level falls, it is a condition known as hypoglycemia. Symptoms of hypoglycemia include restlessness, excessive sweating, shaking, feeling disoriented, etc. It usually occurs in people who have not eaten enough or who did strenuous work. To prevent hypoglycemia we should implement the beautiful sunnah of RasulAllah (sallallahu alaihi wa sallam) of eating suhoor. We should not load up on sugary treats though; we should opt for complex sugars like rice or bread with vegetables and protein like chicken, fish, etc. The complex sugar will not cause the blood sugar level to rise and will be stored in the liver and released slowly according to the needs of the body throughout the day.
Those who have diabetes and take anti-diabetic medications or insulin injection might become hypoglycemic (fall of blood sugar level below normal) or hyperglycemic (rise of blood sugar above the normal level). Hyperglycemia may lead to a condition known as diabetic ketoacidosis, which is an emergency medical condition requiring hospital admission. The symptoms of diabetic ketoacidosis includes feeling very thirsty and passing a lot of urine. So if someone is diabetic and taking anti-diabetic medications or insulin, they should consult with their doctors on how to adjust their medications and insulin to help them keep their fasts. Those who control their diabetes by diet only must also consult with their doctors or nutritionists on the best diet to follow during Ramadan. As a rule, if one is diabetic and fasting they should opt for more slowly absorbed food like rice, bread, or dal during suhoor. Choosing these types of food will fill one up and keep one’s blood sugar levels more even during the course of the fast. One must make sure to eat lots of fruits and vegetables as well. During iftar we must not eat a lot of sugary food like jilapis, sweets, etc. or fatty foods like samosas, pakoras, begunis, etc. We must make sure to stay hydrated by drinking at least 8 to 10 glasses of water and not drink fizzy drinks to quench our thirst. Last but not the least, for diabetic individuals taking insulin or anti- diabetic drugs it might be wise to monitor the blood sugar levels at home with the help of a glucometer.
How Blood Pressure is Affected by Fasting:
Since Ramadan is during the summer this year, we lose a lot of water and salt from our body in the hot and humid weather throughout the day. This may cause our blood pressure to fall. In order to prevent this from occurring we must stay hydrated during the period between iftar and suhoor. We must drink at least 8 to 10 glasses of water and make sure to not have food that has excessive amounts of salt.
To manage high blood pressure, we must remember some key points.
- Diet: We should eat a healthy balanced diet containing fruits and vegetables, complex carbohydrates like rice, bread and lean meat like chicken, fish or eggs. The diet must also include small amounts of fat as well and we must make sure not to eat a lot of fried food. We must also remember to not stuff our stomachs beyond our capacity. Let us remember the beautiful hadith of the Prophet (sallallahu alaihi wa sallam) about filling one-third of our stomach with food, one-third with water and the last one- third with air.
- Physical activity: Before or after taraweeh (whenever we can take time out) we should go for a brisk walk for 20-30 minutes, 3-4 times a week, in order to stay fit and active. Exercise plays a great role in controlling blood sugar and blood pressure levels.
- Fats: Avoid any food that contains a high percentage of fat, food items like biriyani, polao, samosas and pretty much all the yummy food high in oils that we love to eat!
- Antihypertensive drugs: Those who take medication to maintain their blood pressure (especially during the morning or afternoon) should consult with their doctors about adjusting the medication to best help them fast in the month.
Fasting is great way to lose weight and stay healthy and thus helps manage diabetes and blood pressure. However, individuals with uncontrolled diabetes or uncontrolled hypertension must consult with their doctors before fasting.
