As the holy month of Ramadan comes to an end, Muslims around the world are preparing to celebrate Eid al-Fitr; a holiday that includes feasting and indulging in food. But health experts in the United Arab Emirates are cautioning against 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. Over time, this can lead to several health issues, including weight gain, diabetes, high blood pressure, and heart disease. To combat this issue, doctors urge Muslims to be mindful of 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, a clinical dietitian at Burjeel Medical City, Abu Dhabi, told Al Arabiya English.
“The practices of fasting, night prayers, and daily reading of the holy Qur’an during this sacred month profoundly alter our sense of general well-being and contentment.”
For those who binge eat over the holiday, the dietician suggested preparing a diet plan “ahead of time to avoid unnecessary food choices,” Ali added.
“You can enjoy having Eid feasts but try to control your portion. Don’t deprive yourself but learn to control yourself, as balance is always the key. Drink enough water to stay hydrated to help prevent false hunger signals.”
The dietician emphasized the importance of moderation during the holiday season.
“Boost your fruit and vegetable intake. People feel hydrated and satisfied after eating fruits and veggies because of the water and fiber they contain. Although some may be tempted to do the reverse, when it’s time for dessert, start with the fruits before moving on to the dessert,” the dietician added. She also urged against heavy meals, which can cause digestive issues due to their high sugar and fat content.
“Remember, observe portion control: The most effective strategy for reducing your risk of indigestion is to eat less, yet eating large, heavy meals all at once can cause gastrointestinal issues,” Ali added.
“Lastly, chew your food. Not everyone is aware that chewing in the mouth is where digestion starts, not in the stomach. Enzymes found in saliva in your mouth start breaking down food before you ingest it.”
Even though Ramadan is over, the dietician said Muslims should still consider fasting twice a week.
“According to scientific research, intermittent fasting has been found to be healthy for the body and mind,” said the dietician, who also recommends sticking to a post-Ramadan exercise plan.
“Exercise allows 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 might be suffering due to excessive sugar eating, which was a significant feature of the Eid celebrations that followed the extended fasting days of Ramadan. To restore the quantity of healthy bacterial flora in your intestines, consider incorporating a probiotic supplement into your routine.”
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