The month of Ramadan is the month that Muslims all over the world look forward to. Many welcome the month of Ramadan with great joy. Muslims who intend to fast must be in good health. Then, what about people who have diabetes?
According to the World Health Organization (WHO) in 2022, diabetes is at number 8 on the list of deadly diseases. Diabetes itself has different types and levels. The condition of people with diabetes can still fast by paying attention to the following tips, what are they? Compiled from various sources, let's see the explanation!
Understand Condition
The condition of people with diabetes who intend to fast must really understand the condition of their diabetes. Launching from the diabetes.org page, before deciding to fast, people with diabetes should have their condition checked first. The goal is to find out whether the person is able to manage his diabetes condition.
Later, it will be known whether fasting can be a risk to his health or not. In addition, this is also at the same time the right way to reduce the risk.
The risk experienced is very dependent on several things. Among them, namely:
Type of diabetes experienced.
The amount of sugar content is average in a healthy range.
The type of medication used to manage diabetes.
Taking drugs that are at risk for hypoglycemia, such as sulfonylureas and insulin.
Complications of diabetes that result in poor eyesight, nerve damage, heart or kidney disease are a high risk of worsening health conditions.
It is important for people with diabetes to check their blood sugar levels more often than usual and be sure to have enough test strips. Because the condition of blood sugar that is too low or too high will result in a fairly serious condition.
Consumption of Healthy Food and Drink
It is important for people with diabetes not to skip meals. Foods with high carbohydrates and fiber such as cereals, brown rice, or whole grains are good to eat because they have low glycemic levels, which will help maintain blood sugar levels, as reported by diabetes.org.
Chickpeas are a good source of protein and high in fiber. Combine with fruit and vegetables because it is also useful for preventing constipation and maintaining a healthy heart. Before starting your fast, make sure to drink plenty of sugar-free, decaffeinated fluids to avoid dehydration.
Breaking the fast
One of the sunnah in breaking the fast is to eat dates. Dates contain fiber and are a rich source of carbohydrates. But for diabetics, limit the consumption of dates so as not to overdo it. About 20 grams of carbohydrates contained in dates is equal to a piece of bread.
In addition, try to drink drinks with low sugar content, it is recommended to drink lots of water to hydrate the body. Avoid soft drinks, sugary drinks or fruit juices because they can increase blood sugar levels.
Simple Routine Before Bed
People with diabetes must be disciplined with their daily routines ranging from activities, food intake, meal times to bedtime. Launching from Healthline, some simple activities before bed can help to control diabetes. Check out the following explanation.
Check Blood Sugar Levels
Regular blood sugar checks are an important part of managing diabetes. Checking your blood sugar before bed will help you determine if medications and other treatments are adequately controlling your blood sugar levels overnight. Blood sugar targets before bed should be in the range of 90 to 150 milligrams per deciliter (mg/dL).
Stay away from stimulants
Avoid caffeine, coffee, chocolate, and soda in the hours before bed. These caffeinated foods and drinks can stimulate the brain to stay awake.
Consumption of Healthy Snacks
One condition that appears in people with diabetes is a spike in blood sugar between 2 and 8 in the morning. These spikes in blood sugar can be due to factors such as the release of hormones in the morning that increase insulin resistance, not having enough insulin or the previous night's medication dose, or a carbohydrate-containing snack before bed. To overcome this, eat snacks high in fiber and low in fat before bed.
Go for a walk
Exercise helps insulin work more efficiently. Taking a walk after dinner or before bed can help keep blood sugar under control until the next day. According to the National Sleep Foundation, exercising too close to the bed can affect how quickly a person falls asleep.
However, this is not true for everyone, as some people sleep well after exercising before bed. Get to know the body and find the pattern that works best.
Prepare the Room for Sleep
Condition the room in a calm, cool, dark and comfortable atmosphere. Dim the lights, close the curtains and blinds so the sunrise doesn't wake you up in the morning. If light is distracting, consider installing room darkening curtains.
Move your phone to another room or keep it in a drawer so it doesn't bother you. If you are sensitive to noise, turn on a fan or white noise machine, or use earplugs to block out unwanted noise. All of these things can prepare the sleep hormones for work and help you fall asleep.
Do a Routine Before Sleeping
Between 40 and 50 percent of people with diabetes have trouble falling asleep or staying asleep through the night. Nervous pain, frequent thirst, the urge to urinate, and hunger can all keep you awake.
One way to maximize hours of sleep is to do a bedtime routine such as relaxation. Take a warm bath, do light yoga, or read a book. Turn off all computers, tablets, and other electronic devices because they emit a type of blue light that stimulates the brain to stay awake.