By Prof Dr Rimbawan
Prof Dr Rimbawan is a member of Herbalife Nutrition Advisory Board.
Eid al-Fitr, commonly known as Lebaran in Indonesia or Hari Raya Aidilfitri in Malaysia, is the most anticipated moment for Muslims after a full month of fasting during Ramadan.
Finally, they can enjoy delicious meals with family, friends, and relatives, sharing food and other joys. This change in time can be seen as a shift from the “fasting” phase, a time for introspection, spirituality, and self-control, to the “feasting” phase, a time for sharing, gratitude, and celebrating the success of fasting.
However, this transition from fasting to feasting can be challenging for our health. After a month of fasting, our digestive system may not be ready to accept heavy, fatty, and sugary foods. If not managed properly, this change can lead to health problems such as digestive disorders, diarrhoea, and an increased risk of non-communicable diseases such as obesity, hypertension, and heart disease.
Why do we need to be careful?
After ending the fast, many people quickly return to their old eating habits, sometimes even going to extremes, such as overeating, consuming high-calorie, high-fat, high-sugar, and high-salt foods that should be limited, and neglecting physical activity.
The Malaysian Dietitians Association has highlighted that people gain about 0.37-1.89 kg during holiday seasons, a trend Malaysians are also likely to experience, especially during festive celebrations, and drastic changes in diet and lifestyle can increase the risk of chronic diseases, such as obesity and diabetes.
Furthermore, overeating can lead to digestive problems and energy imbalances.
Tips for managing a healthy lifestyle after entering the Eid al-Fitr period:
- Start changing your diet slowly, do not overeat immediately. Make sure you consume a balanced, healthy diet that includes vegetables, fruits, carbohydrates, healthy fats, and protein. Protein plays an important role in maintaining health after Eid, especially by repairing tissue, regulating appetite to reduce excessive food consumption, and supporting muscle health to maintain body strength and flexibility.
- Stay active: continue and increase the physical activity you do during fasting, such as morning and evening walks or light exercise.
- Control your portion sizes, do not overeat, and stop when you feel full. When in doubt, follow the Malaysian Healthy Plate of “Quarter-Quarter-Half” (Suku-Suku-Separuh) as a guide for your meals.
- Complete your consumption by staying hydrated with enough water. Don’t forget to always maintain adequate sleep, manage stress, and stay focused and concentrated. Omega-3 fatty acids, vitamin D, antioxidant compounds in foods, and proteins rich in the amino acid tryptophan are known to help maintain our mental health.
One of the biggest challenges during Eid is avoiding the food offered by relatives, which is often high in fat and sugar. To avoid overeating, politely express that you are trying to maintain your health and do not want to overeat, or choose fruit when available. Eid is a time for forgiveness, gratitude, and celebration, not a time for excess.
Maintain a healthy lifestyle and enjoy Eid in a balanced way to reduce the risk of chronic disease. A healthy lifestyle can also help improve your quality of life and make you more productive.
