Eid al-Adha Health Advice for People with Chronic Conditions

Eid al-Adha comes with a long, hot holiday. If you do not pay attention to your diet during the festival and holiday period, you may experience health problems. It is not easy to tell people to diet during celebrations and holidays, but anyone thinking “If we do not eat during the festival, when will we eat!” would do well to be careful. A diet rich in saturated fats and red meat during this festival will particularly challenge people with high cholesterol and those at risk of cardiovascular disease, as well as people with diabetes, hypertension and kidney disease. Cancer patients receiving active treatment should also maintain a diet that does not overburden them. Excessive consumption, including hard-to-digest foods such as very fatty meat, can cause gastrointestinal problems. Let us review recommendations for all of us during Eid al-Adha, particularly older people and those with chronic conditions.

8 Health Recommendations for Eid al-Adha

How Careful Should You Be About Red Meat?

Red meat is a rich source of protein, iron, zinc and B vitamins. Proteins are used to form bones and muscles, while iron helps blood cells carry oxygen. Iron is also found in dark green leafy plants, beans and grains, but is absorbed best from red meat. Meat also contains zinc and B vitamins. Zinc contributes to DNA synthesis and immune function. Vitamin B6 benefits the immune system, while vitamin B12 benefits the nervous system. However, red meat is high in saturated fat, which raises blood cholesterol. High LDL cholesterol also increases heart disease risk. Excessive red meat consumption is therefore unsuitable for cholesterol and cardiovascular diseases. Daily red meat consumption is recommended not to exceed 60-90 g. Excessive red meat can also cause digestive problems and high blood pressure. Elevated urea and uric acid levels may burden kidney patients, particularly with low water intake.

Is Balanced Eating Possible During the Festival?

Limit your meat consumption during the day in both portion size and number of meals. Try to eat meat at lunch where possible and use limited spices. This approach can also help reduce gastrointestinal and blood pressure problems. Eating red meat 2 days a week is ideal for health.

Why Should Vegetables Not Be Neglected? How Can You Achieve Balance?

Vegetable consumption matters for two reasons. Besides providing an alternative to hard-to-digest meat that is gentler on the stomach and intestines, it helps improve absorption of the iron in red meat. Vegetables and salad with meat, plus fruit during the day, provide dietary variety, while vitamin C in vegetables improves iron absorption. This also reduces the portion of red meat we eat.

Pay More Attention to Hygiene Than Usual

Raw red meat can carry dangerous bacteria. However, do not wash red meat with water. Proper storage, preparation and cooking are important to prevent bacterial contamination. Wash your hands after preparing raw meat, and wash utensils and plates used for it. When cooking red meat, heat it throughout to ensure bacteria inside are killed. To avoid food poisoning, do not reheat red meat more than once.

Which Cooking Methods Should Be Preferred?

Meat from animals slaughtered on the festival day is often cooked and eaten within a few hours without resting. Freshly slaughtered meat is naturally tough, however, making both cooking and digestion difficult. People with stomach problems such as indigestion and bloating, and those with hypertension, may choose to wait 24 hours before eating it. Cut meat into small pieces but avoid frying. If making kavurma, cook it in its own juices over low heat without adding butter, other solid fats or tail/internal fat. Prefer methods such as boiling, baking and grilling. For barbecuing, avoid contact between the meat and flames and take care not to char it.

• Related topic: The Relationship Between Barbecued Meat and Cancer (Important Barbecuing Tips)

Be Careful with Sweets, a Staple of Festival Visits

Sweets, a festival tradition, are served during visits and especially after meals. This carries a risk of dangerously high blood sugar, particularly in people with diabetes. Instead of eating sweets after a meal, you can have a limited amount as a snack. You can choose milk- and fruit-based desserts instead of syrup-soaked sweets. Remember that excessive fruit also raises blood sugar. Carbohydrate-rich foods with meals, such as bread, rice and pasta, as well as fizzy drinks and fruit juices, will also raise it.

• Related topic: 10 Drinks People with Diabetes Can Have or Should Avoid

How Much Fluid Should You Drink Daily?

Daily fluid intake should be at least 2-2.5 litres, and even more in hotter conditions with excessive sweating. The importance of water in particular should be emphasized. Drinking plenty of water with a high-protein diet helps lower urea and uric acid levels and remove toxins through the kidneys. People with high blood pressure and kidney disease are especially advised to drink plenty of water. With meals, you can choose ayran or cacık instead of fizzy drinks. After meals, you can choose weak tea or green tea instead of tea or coffee. Tea drunk after red meat to aid digestion negatively affects iron absorption from the meat. Avoid drinking tea immediately after eating. Remember that excessive tea and coffee can cause palpitations and sleep disturbances.

Resting on Holiday Matters, but an Active Lifestyle Matters More

Do not neglect exercise during the long festival holiday. Try to walk for at least 40 minutes each day. Remember that walking also helps digestion. Make use of every opportunity to exercise. For example, where possible, walk to your festival visits or take a short walk around the neighborhood with relatives.

We wish everyone a healthy, happy Eid al-Adha!