As the holy month of Ramadan draws to a close, Muslims around the world prepare to celebrate Eid al-Fitr; a celebration that includes feasting and culinary delights. But UAE health experts warn of the dangers of binge eating during the festivities.
They say binge eating, or overeating, is a common problem during Eid as people indulge in high-calorie foods and sweets.
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Illuminated crescent moons decorate palm trees on a street in Dubai October 27, 2004 on the occasion of the Muslim holy month of Ramadan. (Reuters)
Over time, this can lead to several health problems, including weight gain, diabetes, high blood pressure, and heart disease.
To combat this problem, doctors are urging Muslims to be careful about their food intake during Eid. They recommend eating smaller portions and avoiding sugary and fatty foods.
Additionally, they suggest incorporating fruits and vegetables into meals and drinking plenty of water to stay hydrated.
“During the holy month of Ramadan, we were able to change bad eating habits and give our overworked digestive systems a much needed rest,” Rayan Ali, clinical dietitian at Burjeel Medical City, Abu Dhabi, told Al Arabiya English.
“The practices of fasting, night prayers and daily reading of the Holy Quran during this holy month profoundly alter our sense of general well-being and contentment.”
For those who overeat during the holidays, the dietician suggested planning a diet “in advance to avoid unnecessary food choices”, Ali added.
“You can enjoy the Eid celebrations, but try to control your part. Don’t deprive yourself but learn to control yourself, because balance is always key. Drink enough water to stay hydrated to avoid false hunger cues.
The dietician stressed the importance of moderation during the holiday season.
“Boost your fruit and vegetable intake. People feel hydrated and satisfied after eating fruits and vegetables because of the water and fiber they contain. Although some may be tempted to do the opposite, when it comes to dessert, start with fruit before moving on to dessert,” adds the dietician.
She also advised against heavy meals, which can cause digestive issues due to their high sugar and fat content.
“Remember, observe portion control: the most effective strategy to reduce your risk of indigestion is to eat less, but eating large and heavy meals at the same time can cause gastrointestinal problems,” added Ali.
“Finally, chew your food. Not everyone is aware that chewing in the mouth is the starting point of digestion, and not in the stomach. Enzymes in the saliva of your mouth begin to break down food before you ingest it.
Even though Ramadan is over, the dietitian said Muslims should still consider fasting twice a week.
“According to scientific research, intermittent fasting has been shown to be healthy for both body and mind,” said the dietician, who also recommends sticking to a post-Ramadan exercise regimen.
“Exercise causes your body to produce ‘happy’ hormones called endorphins, which help control your hunger and positively impact your mood,” she said. “Also, take a probiotic supplement to maintain digestive health. Your digestive tract could suffer from excessive sugar consumption, which was a prominent feature of Eid celebrations that followed the extended fasting days of Ramadan. To restore the amount of healthy bacterial flora in your intestines, consider incorporating a probiotic supplement into your routine.
Dr Atul Chawla, a specialist gastroenterologist at Medeor Hospital in Abu Dhabi, told Al Arabiya English that as Muslims prepare to welcome Eid, they should remember that fasting has many effects positive.
“It causes weight loss and improves insulin sensitivity, thereby decreasing the risk of developing type 2 diabetes. It improves cell repair, reduces inflammation, improves brain function and protects against neurodegenerative diseases” , said the doctor.
“During Eid al-Fitr…People typically prepare and eat a variety of traditional dishes that vary according to cultural practices and family traditions,” Chawla said.
A common denominator between these traditional dishes is that most are high in fat with sugar, spices and flavors, says the doctor.
“Various street food like baklava and many sweet products are prepared,” he told Al Arabiya English.
“Sweet and savory pastries are tasty but not the healthiest options as they are high in sugar and fat and promote obesity, high BP and heart disease. Fried foods, especially samosas and pakoras, are eaten frequently and are all at risk for diabetes and heart disease. Sweets, the whole lot, are often used but unhealthy in excess.
The doctor said enjoying these authentic dishes during the holidays “while considering dietary and health concerns is the best way to celebrate the festival.”
He added, “It’s easy to get carried away with delicious foods and sweets that often lead to excessive calorie consumption. This can cause feelings of guilt, bloating, and weight gain after the festivities are over. Getting back to a healthy diet and lifestyle can be difficult.
Apart from healthy eating habits, the doctor also advised Muslims to stay active during Eid. This may include walking, practicing yoga, or engaging in other physical activities. By incorporating exercise into their daily routine, Muslims can maintain their health and well-being during the holiday season.
Yasir Khan, a famous fitness trainer and founder of TYB (Transform Your Body), told Al Arabiya English that during Ramadan, the body undergoes immense changes due to the long hours of fasting.
“So it’s important to give yourself time to get back into shape,” he said. “First of all; get back into shape little by little. Due to Ramadan eating habits, people tend to eat larger portions than necessary. If we continue this after Eid, sometimes it can slow down the system digestive system or cause sudden weight gain.
“To avoid this, it is best to slowly put the body back into routine. I highly recommend starting with intermittent fasting and focusing on regulating eating habits. Eat slowly and mindfully. Try to stick to your usual portions until your body adjusts to normal eating habits. It can be easy to indulge yourself unintentionally, so it’s important to be careful with your food choices.
“Timing matters here. By eating regularly at the same time each day, you ensure that your blood sugar levels remain constant and this aids digestion.
Muslims should also remember to “go to bed early, get up early”, he said.
“A crucial aspect that is impacted during Ramadan is sleep. Sleep is incredibly healing for overall health and fitness. The easiest solution is to focus on the circadian rhythm. You should schedule your workouts early in the morning.If you do this regularly, you will notice that you can fall asleep faster at night.
He advises doing “compound exercises or compound results.”
“Compound exercises like squats, deadlifts, and any type of press are great for building strength and impacting satiety levels. They stimulate the production of anabolic hormones and decrease cortisol levels, promoting muscle growth, improving metabolism, bone density and reducing the risk of injury.
The World Health Organization (WHO) also recommends healthy eating during Eid and other holidays.
“Celebrations should not be an excuse to overindulge in unhealthy foods,” says WHO Director-General Dr Tedros Adhanom Ghebreyesus. “By making healthier choices, we can enjoy the festivities while protecting our health.”
Learn more:
Eid could start on Saturday as Shawwal’s moon won’t be visible on Thursday: Astronomers
Eid al-Fitr holiday: Dubai announces free parking, new timetables for metro and buses
Saudi Arabia and the United Arab Emirates call on Muslims to catch a glimpse of the Eid crescent moon on Thursday
