When it comes to festivities, we unapologetically tend to go overboard, especially indulging in everything that’s sweet and calorie-laden. Let’s face it—one, because of the sugar rush (by raising your blood sugar levels fast) that instantly makes you feel happy and energetic, and second, because of the love for all the delicious food that comes our way, you just cannot stop yourself. To add to the excitement is your well-deserved excuse to indulge for a day or two because you have been counting your calories throughout the week or month. Binge-eating or overeating of sweets and food rich in fats and carbohydrates, can, however, impact your well-being. Too much of anything is bad and moderation is key and that goes for managing indulgences on Diwali as well.
Know your limits
Deepali Sharma, a clinical nutritionist at CK Birla Hospital in Delhi, says overindulgence during Diwali can have several negative effects on health. Common issues include constipation or bloating, especially if a person is consuming large quantities of rich, fatty foods. For those with diabetes or pre-diabetes, overindulgence in sweets can cause spikes in blood sugar levels, leading to potential health complications.
Additionally, consuming too much sugary or fatty food can result in energy crashes, acne breakouts, and other skin issues. Weight gain is another common consequence of overindulgence during the festive season.
For individuals with issues like PCOS, overindulgence in sweets can have significant implications, says Priyanka Goenka, nutritionist at Dame Health, a D2C gynaecological health and wellness brand, based in Kolkata. Goenka says it comes with the risk of weight gain and inflammation.
Recovering right
If a person does not feel well after overindulgence of food and drink, here are some steps to recover, as per Sharma of CK Birla Hospital:
* Include fibre-rich foods like fruits, vegetables, and whole grains in the diet to promote digestion, improve gut health.
* Hydration is key. Make sure to drink plenty of water and fresh beverages like lemon or coconut water to rehydrate the body.
* Returning to the routine is another step. Get back to the usual physical activity, yoga, and meal plan to help the body recover from the festive excess.
* Including probiotics in the diet can further support digestion and overall well-being.
* Finally, remember to practice self-care—take time to relax, get adequate sleep, and engage in meditation or relaxation exercises to rejuvenate the body and mind.
“Pay attention to the signs your body gives you. Get back to your regular diet, identify hunger cues, and eat slowly to enjoy your food, which can help prevent overeating,” says Goenka.
Dos
* Opt for homemade options over store-bought or ready-made sweets and snacks. Homemade treats are fresher and healthier.
* Plan meals, snacks in advance to ensure a balanced diet.
* Practice moderation by controlling portion sizes, even if a person is indulging in festive sweets and savoury dishes.
* Practice mindful eating by setting limits for sweets and snacks, and opt for seeds and nuts as alternative snacks.
* Incorporating healthier foods such as fruits, vegetables, and whole grains into the diet can balance out indulgent treats.
* Staying hydrated is also essential, so make sure to drink plenty of water throughout the day.
* Engage in some physical activity like walking or light exercise to help burn off extra calories.
Don’ts
* Overconsumption of fat-rich food can lead to health issues, so keep the portion sizes in check.
* Skipping meals in an attempt to compensate for overeating sweets is not a good idea, as it can disrupt metabolism and energy levels.
* Don’t neglect your main meals which should have a good balance of whole foods, including lean proteins, whole grains, fruits and vegetables.
* Don’t neglect self-care—ensure to get enough sleep and take time to relax during the festivities.
* To avoid worsening insulin resistance, excessive sugar intake should be resisted.
* Avoid processed foods that contain a good amount of trans-fats which are not good for overall health.