Fasting Safely During Ramadan: Tips for Diabetes, Gastric Sensitivity and Long Workdays

Ramadan is a meaningful period of spiritual reflection, discipline, and community. For many Muslims, fasting in the month of Ramadan is an important part of faith and daily life. During this period, food and drinks are avoided from dawn until sunset, leading to changes in eating patterns, sleep routines, and energy levels.

While many individuals are able to fast without difficulty, long hours without food or water can place additional strain on the body. This is especially relevant for people with chronic conditions such as diabetes, those with gastric sensitivity, or individuals working long and demanding hours. Understanding how fasting affects your health can help you observe Ramadan more safely and comfortably.

Diabetes and Fasting During Ramadan

Fasting can be particularly challenging for people with diabetes. Going for prolonged periods without food or water may increase the risk of blood sugar levels dropping too low (hypoglycaemia) or rising too high (hyperglycaemia). As a result, diabetes and fasting during Ramadan requires careful planning and medical guidance.

Not everyone with diabetes is suitable to fast, and the risks can vary depending on the type of diabetes, level of control, and medications used. Speaking to a doctor before Ramadan allows for an individualised assessment and safer decision-making.

Fasting Tips for Diabetes

If you are planning to fast, the following general tips may help reduce health risks:

• Consult your doctor before Ramadan to assess whether fasting is safe and whether any medication adjustments are required
• Monitor your blood glucose levels regularly, even while fasting
• Do not skip Suhoor, as it helps maintain energy levels and blood sugar stability throughout the day
• Choose slow-release carbohydrates such as whole grains, vegetables, and legumes
• Include protein and healthy fats to support longer-lasting fullness
• Avoid sugary drinks and deep-fried foods when breaking fast
• Break your fast immediately if you experience symptoms such as dizziness, sweating, confusion, or shakiness

If you are unsure how fasting and diabetes may affect you, consider speaking to a doctor for personalised advice. For added convenience, this can also be done via a teleconsultation with Healthway Medical.

Managing Gastric Sensitivity During Ramadan

In addition to blood sugar control, digestive health is another common concern during Ramadan. People with gastritis, acid reflux, or sensitive stomachs may find that prolonged fasting and irregular meal timings worsen symptoms. As a result, gastric during Ramadan can be uncomfortable for some individuals.

Being mindful of food choices and eating habits during Suhoor and Iftar can help reduce gastric discomfort and improve tolerance during fasting hours.

Tips for Gastric Comfort While Fasting

• Avoid spicy, acidic, oily, and heavily seasoned foods during Suhoor and Iftar
• Eat slowly and stop when comfortably full
• Do not lie down immediately after breaking fast
• Stay well hydrated between Iftar and Suhoor
• Limit caffeine intake, as it can increase gastric acid production
• Choose gentler foods such as oats, bananas, rice, soups, and yoghurt

If gastric pain, nausea, or reflux persists despite these adjustments, it is advisable to consult a healthcare professional before continuing to fast.

Fasting Safely During Long Workdays

For individuals working long hours or in physically demanding roles, fasting during Ramadan may increase the risk of fatigue, dehydration, and reduced concentration. Limited opportunities for rest, exposure to heat, and high workloads can place additional strain on the body while fasting.

Planning meals carefully and managing energy levels throughout the day can help reduce these risks.

Practical Tips for Working While Fasting

• Eat a balanced Suhoor that includes protein and complex carbohydrates
• Avoid relying on caffeine alone for energy
• Pace your workload and avoid strenuous physical tasks during peak heat hours where possible
• Take short rest or light movement breaks to reduce fatigue
• Rehydrate adequately after sunset

When Fasting May Not Be Suitable

Islam recognises exemptions from fasting when health may be affected. In some situations, fasting may not be suitable, and medical advice should be sought.

You may be advised not to fast if:

• You experience frequent hypoglycaemia
• You have poorly controlled or unstable diabetes
• You suffer from severe gastric pain, vomiting, or dehydration
• Your doctor advises against fasting

Your health and safety should always come first.

Fasting Safely During Ramadan

Fasting during Ramadan can be safe when approached with awareness, preparation, and appropriate medical guidance. Paying attention to meal timing, hydration, and your body’s signals can help reduce health risks, especially if you have diabetes, gastric sensitivity, or long workdays.

If you are unsure whether fasting is suitable for your health condition, speaking to our doctor before or during Ramadan can help you make informed decisions that support both your wellbeing and your observance of Ramadan.

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