‘Eat too much during Raya’ means high risk of disease
‘Sakan beraya sakan makan’ (Eat too much during Raya) means high risk of disease.
AFTER a month of enduring hunger and thirst, surely the Syawal that arrived was greeted with a happy heart, not only being able to eat but more meaningfully being able to ‘return to the village’ to the arms of father and mother.
Usually throughout this festival month as well, most of us are busy arranging schedules to attend open houses held by relatives, acquaintances and neighbors.
A month of fasting is also a month of celebration and during that time some may stop eating until their previous diet routine, as people say, ‘drifts into the sea’.
SUMMER AND HEAT STROKE
In the busyness and excitement of Eid, it should be remembered that the month of Syawal is not a ‘ticket’ to take revenge and enjoy any meal, after being hungry and thirsty for a month of Ramadan fasting. Worry that later, after Eid, you will be attacked by the threat of various types of diseases.
It is also necessary to be aware that Hari Raya Aidilfitri this year is celebrated during the transition period of the Northeast Monsoon which causes prolonged hot weather in several states, especially in the north of the Peninsula until next August.
In addition, there is a report quoting the APEC Climate Center in Busan, Korea predicting, “A strong El Nino is expected to occur from June, thus causing Malaysia and Indonesia to be drier and hotter from June to next October.”
The prolonged hot weather is also linked to heat stroke which demands that the public be more careful during Eid, not to mention there are news reports regarding the death of children believed to be due to heat stroke.
According to the Nutritionist of the Integrative Pharmacogenomics Institute (iPROMISE), MARA University of Technology (UiTM) Associate Prof Dr Norazmir Md Nor, based on the current situation today, it is important for people to take care of their health by staying hydrated.
“Make sure to drink plenty of water before and during your visit to the open house. Avoid caffeinated drinks because they can cause dehydration. For clothing, it is recommended to wear light-colored and loose clothing that allows the skin to feel comfortable. Avoid dark colors because they can absorb heat.
“Protect yourself from the sun by wearing a hat and applying sunscreen cream on exposed skin to protect yourself from the harmful effects of the sun. Also, if the body starts to feel overheated, rest in a shaded area or an air-conditioned room. Avoid being under the scorching sun for a long period,” he told Bernama recently.
Parents who bring their children to visit relatives at an open house when the hot weather still hits the country, need to take precautions for the safety of their children.
“The truth is that children are more prone to dehydration than adults, so it’s important to make sure they drink plenty of water throughout the day. Provide water, juice or favorite drinks to children more often, even if they don’t feel thirsty.
“Parents can dress children in comfortable and light clothing that can help keep them cool during hot weather.
“Avoid celebrating during the peak heat, it’s better to go when the weather is cooler such as early morning, late afternoon or night and avoid being outside the house during the hottest hours, especially from 10 am to 4 pm,” he said.
Parents at the same time need to be aware of signs of fatigue and heat stroke in children such as excessive sweating, muscle cramps and dizziness.
“If you see any of these symptoms in your child, seek medical attention immediately,” he said.
Dr Norazmir also added that the best menu to take care of your health outdoors during the heat stroke ‘season’ is fruits such as watermelon, strawberries, grapes and oranges which can maintain moisture due to their high water content.
In addition, vegetables such as cucumbers, tomatoes and lettuce are rich in water and can help maintain moisture and cold drinks such as lemon water, coconut water and iced tea can cool and keep the body hydrated.
GODAAN MENU RAYA
Among the popular dishes that are served when visiting an open house are of course rendang, lemang, satay and various cakes that whet the appetite.
However, if the amount of intake is not controlled, it is not impossible that a person is at risk of getting certain diseases.
Regarding rendang, which for some people is a mandatory meal during the festive season, Dr Norazmir explained that it is high in saturated fat and calories, and excessive consumption can cause individuals to experience weight gain and heart problems.
“It’s the same with lemang. Although it’s a delicious dish, it’s high in carbohydrates and calories. Eating a lot of lemang can cause an increase in blood sugar and weight gain,” he said, adding that excessive consumption of satay and its fatty meat can also cause a person to experience problems. digestion.
As for traditional desserts that are mostly made using sugar, flour and coconut milk, they contain high sugar and calorie content and excessive consumption can cause increased blood sugar levels and weight gain.
In addition, there are also diseases caused by contaminated food due to bacteria such as Salmonella and E. coli which often occur during the festive season due to contamination during food preparation and storage.
“Not only that, during this period, diseases through respiratory infections such as flu can be spread easily because there is no social distancing.
“During Hari Raya, many people will travel for up to several hours to return to their hometowns and travel-related diseases such as diarrhea and malaria are at risk of contracting when traveling to different regions or across states,” he said.
Dr Norazmir also added that ‘celebratory stress’ can also invite stress-related diseases such as headaches, migraines and digestive problems can occur due to the stress and demands of the festive season including travel, organizing events and managing family obligations.
Therefore, he said, it is important for the community to take preventive measures such as practicing cleanliness, maintaining a healthy diet, managing stress levels to reduce the risk of contracting diseases during the festival.
EVERYONE IS AT RISK
Healthy individuals are also at risk of getting certain diseases if they are not careful in their food intake during Hari Raya.
Commenting on the matter, Lecturer at the Faculty of Medicine and Health Sciences, Universiti Sains Islam Malaysia (USIM) Associate Prof Dr Norsham Juliana Nordin said that dietary habits during the festive season can increase the risk of non-communicable diseases (NCD).
“Non-communicable diseases are the result of prolonged exposure to an unhealthy lifestyle including an unbalanced diet. The situation of Aidilfitri which is usually celebrated throughout the month of Syawal with various invitations to dinner parties can leave a lasting impact on our health.
“A simple example is the consumption of added sugar. Imagine we visit five houses for Hari Raya and in each house we will drink sugary drinks, eat Raya cakes which are definitely high in sugar and various other sweets.
“Whether we realize it or not, we consume extra sugar beyond the daily allowance, which is nine teaspoons of sugar for an adult man and six teaspoons for an adult woman,” he said.
He said, NCDs are generally linked to individual eating habits and will be worse during the festive season as a result of imprudent eating styles.
“The two problems that are most affected during the festive season are the increase in blood sugar which leads to diabetes and the increase in cholesterol in the blood which leads to various heart problems and high blood pressure,” he said.
For that reason, each individual is advised to ‘choose food’ by not continuing to consume in large quantities while also giving yourself space to taste the little bit of food that is available.
“Our consumption is considered prudent when the dishes on the plate are not piled up with one type of food but instead there are various types in small quantities.
“For individuals who are indeed diagnosed with diabetes, strengthen yourself not to consume foods or drinks that we already know are added with added sugar,” he said.
HEALTHY TIPS THROUGHOUT THE ROAD
In order to ensure that the body remains healthy during the Raya, Dr Norsham Juliana shares some important guidelines that can be practiced by the community including getting used to “say no” to sugary drinks throughout the day.
“For individuals who are used to drinks with added sugar, start this practice by taking it at intervals of a day, then space the time for the intake of sugary drinks. In addition, practice drinking plain water or unsweetened water first every time before eating and allow five to 10 minutes after drinking before starting to eat,” he said.
He added that the way to stay healthy is to eat small amounts of food, which means limiting one or two items of the same type.
“Choose to eat fruits first if served before starting to eat other dishes. Eat and chew slowly, don’t rush to finish the food. If we are the host for the Aidilfitri ceremony, make sure we prepare healthy food options to serve to the guests.
“Dishes such as vegetables, side dishes and fruits should be a must-have dish in the ceremony. Reduce the use of sugar, oil, coconut milk and use lean meat and chicken in cooking,” he said.
He added, in the hustle and bustle of the festival during Syawal, take time to do physical activity including at least 20 minutes every day.
“It will have a big impact on us. Hopefully we will all work towards making the culture of celebrating Aidilfitri in Malaysia a practice that also emphasizes a healthy lifestyle.
“Make Aidilfitri this time the most beautiful moment by staying healthy and don’t let the excitement of Aidilfitri be used as a reason for long-term chronic diseases,” he said.
