Fasting is an integral part of many cultures around the world. As a practice of discipline, gratitude, and reflection, it is believed to encourage growth and renewal. Some studies, too, suggest that certain fasting habits could improve gut health and metabolism.

However, extended periods without food can be tricky. For people managing a chronic health condition like diabetes, this dietary change can have an impact on blood sugar levels and, thus, requires closer monitoring. With tweaks in daily routine and lifestyle, one can ease fasting and help those managing diabetes to keep their glucose levels in check.

Close Monitoring

If you’ve been managing diabetes for a while, you probably know how diet, rest and physical activity impact your blood sugar levels. But fasting can lead to fluctuations in your glucose graph, especially for those on insulin or medicines that can cause blood sugar levels to drop (hypoglycemia). Monitoring helps us understand how these changes in routine affect glucose trends, so we can make more informed decisions.

Health technology, like a Continuous Glucose Monitoring (CGM) biosensor, makes it possible to keep a close watch on your glucose graph. Based on this data, doctors can adjust the treatment plan, or even advise you to break the fast, if needed, in cases of hypoglycemia or dehydration.

What We Eat

How our body responds to the fast depends on what we eat. Nutrient-dense food brings satiety and prepares the body for the long haul.

Let’s start with carbohydrates. Complex carbohydrates are absorbed slowly by the body and help release sustained energy, to keep hunger pangs and fatigue at bay. Make sure you pick sources of carbohydrate that have a low glycemic index (don’t cause a blood sugar spike). Whole grains like oats, bulgur wheat (daliya), millets and brown or wild rice, help us feel full, support metabolism and maximize time in range, which is the amount of time spent in the target blood glucose range.

Protein, too, is just as important. Protein-rich foods like soy, milk, sprouted lentils, chickpeas, beans, eggs, and lean meats like chicken and fish, help to preserve muscle mass, boost metabolism and regulate glucose levels. You could also consider adding a science-backed Diabetic-specific Nutrition (DNS) supplement to your diet, to support your protein intake.

After a long interval of fasting, it can be tempting to eat a large meal or binge on sweet treats. But limiting the amount of desserts and fried food, and eating small portions of nutritious food at a time, can help put the brakes on glucose spikes (hyperglycemia).

“It’s Time to Drink Water”

On most days, we need this reminder from a smart app, to stay hydrated.

When you’re fasting, it’s even more necessary to load up on fluids, to prevent dehydration, especially for people with chronic health conditions. Diabetes causes glucose to build up in the blood; as the kidneys expel this excess glucose, the body’s water content, too, reduces. Healthcare professionals advise us to rehydrate with plenty of sugar-free fluids like water and unsweetened buttermilk to replenish these reserves.

For many of us, the day doesn’t begin without tea or coffee. But when we’re fasting, it helps to cut down on caffeinated beverages as they can cause dehydration. It may be better to opt for decaffeinated drinks like green tea.

Rest Assured

Nothing revitalizes the mind and body like a good night’s sleep. The quality and amount of sleep we get is connected to our circadian rhythm — the body’s internal clock that controls glucose metabolism, among other processes. When we fast, the shift in eating patterns may change our sleep cycle, which can increase insulin resistance and disrupt glucose regulation.

Switching off electronic devices an hour or so before bedtime makes it easier for the body to power down into sleep mode. Certain foods, including cashews and herbs like chamomile, are known to aid sound sleep — speak to your doctor about how you can incorporate these into your diet for sleep better when you’re fasting.

Physical Exercise

Exercise is one of the most powerful ways to keep your blood sugar levels in check. Healthcare experts recommend a combination of cardiovascular exercise and strength or resistance training to maintain glucose control and improve insulin sensitivity.

However, when we fast, the body is low on nutrition reserves. So, the intensity and duration of the workout must be adapted to this new schedule — an outdoor run may be substituted with a light home workout, to reduce the risk of dehydration and strain. A guided and personalized regimen will help you exercise safely, without causing stress to the body.

No matter what your reason for fasting may be, the first step is to find out how the fast will impact your overall health, especially if you have a chronic health condition. Scientific innovations help us understand these connections — they give us insights that enhance knowledge of our own body and let us make choices to make sure we reach our goal.

Disclaimer: The information mentioned in this document is only suggestive /for patient education and shall not be considered as a substitute for doctor’s advice or recommendations from Abbott. Please consult your doctor for more information.