With Eid-ul-fitr round the corner, it is important that the devout be careful of gastric upsets, indigestion, flatulence and heart burn once they get back to normal eating habits.
Experts state that as the month-long fasting will have affected the biological clock, sleeplessness is one of the major problems suffered by many once they get back to their normal routine. Starting with lighter meals and choosing healthy cooking options can make the process easy.
Four instead of three: Elderly people are bound to suffer from gastric problems, especially those suffering from diabetes and hypertension. Metabolism becomes slow and the ability to adapt to the change from a 15-hour fast to a normal diet is bound to take time. Dr Rakesh K., Consultant Gastroentero-logist, Asian Institute of Gastroentro-logy, explains, “Smaller food portions trigger favourable hormonal and metabolic changes, which help increase the production of good cholesterol. People must consume four small meals instead of three large ones. Physical exercise is also important.
One Step at a Time: During the holy month, the devout eat twice daily. Once the fasting is complete, they are back to their normal eating schedule. This rescheduling of the body takes time and it is important for it to be a slow change. Dr. Yadavalli Srinivas, consultant, internal medicine of Apollo Hospitals explains, “It is important to ease the body back into the process of digesting regular food. As the digestive system has most likely reduced enzyme production, it affects the mucus lining of the stomach. Over-eating or ingesting high fat-based foods can lead to nausea, stomach aches or diarrhoea.”
Schedule to get system back to normal:
Day 1: Two eight ounce cups of fruit/veggies like – carrot, greens, bananas and apple juice with 50/50 water, which can be taken four hours apart.
Day 2: Along with the day one diet, you add solid or regular food like a cup of rice and dal. (Avoid too much salt, spice and oil)
Day 3: Add more variety like boiled egg or chicken.
Day 4: Normal diet, depending on your comfort level. Enough liquids, but low salt and more fibre content. (salads and leafy vegetables) Avoid very spicy and oily foods.
What to Stay Away from: l Avoid condensed milk and food with a high amount of sugar. During prolonged fasting, the main fuel for the brain is ketones and fatty acids. Ketones are released from the liver, free fatty acids from the fat tissue. The body uses these fatty acids to survive and the muscle protein is the last option. When we return to a normal diet, intake of high sugar and protein in milk will cause amino acids to degrade, leading to digestion problems.
Diabetics will have to be careful when they go back to normal eating habits as excess glucose intake suddenly can lead to complications.
Avoid a high salt diet. The high sodium levels could lead to a sudden increase in blood sodium, causing electrolyte disturbances that may lead to hypernatremia.
The change can affect fat metabolism. The first few meals must be light.
Intake of fluids must also be controlled, excess amounts of fluid can lead to an imbalance.
Eat food rich in vitamins and potassium, as it helps to do away with muscle cramps, giddiness and deficiencies.
Stay away from stored, oily and spicy food.
Inputs by Dr Shiva Raju, senior consultant general medicine, Krishna Institute of Medical Sciences Hospital.
