With the Christmas festive season just around the corner, people are already in the mood of merry-making, meeting friends and relatives. But for many, the season won’t be complete without feasting and a wide range of foods is set to feature on their menus.

Whereas bad eating habits will be the order of the day for many around this time, health experts also warn against habits such as spending the whole day in bed or watching television.

Gonzalue Niyigaba, a general practitioner at University Teaching Hospital, Kigali (CHUK) urges people not to compromise their health during this long holiday.

What to avoid

Niyigaba says gifts and all kinds of foods will be available, and to make it worse, most of them are high sugar foods with a lot of proteins.

"This kind of diet plan is not healthy since high quantities of sugars are converted into glycogen and stored as muscle fat. Therefore, being idle, with little or no physical activity involved, will only lead to weight gain in an unhealthy way,” he says.

"The only way to get rid of this muscle fat is by fuelling metabolism to initiate the breakdown of excess fats into energy during which sweat is generated but from physical activity,” he adds.

Niyigaba says people should avoid foods that are high in calorie content, noting that a diet with less calories, such as fruits and vegetables, is ideal.

He also says that for the kids, parents should prevent them from consuming a lot of sugary stuff which is harmful to their teeth.

"This is because they give a chance to harmful oral bacteria to feed on the sugars left on the teeth, creating acids that destroy the tooth enamel. If not treated, it could lead to developing of the hole in the teeth, which is also risky,” he says.

Niyigaba also cautions against eating while chatting.

"This habit tends to make one consume a lot without realising it. Keeping the mobile phone away during the time of eating is also a healthy habit. Minding the portions one takes and eating slowly is essential,” he says.

Rene Tabaro, a nutritionist at King Faisal Hospital, says with balance and moderation, people can still enjoy their holidays the healthy way.

"Every moment you feel like eating something, it’s better to go for fresh fruits in stead of sugary stuff. It also helps to stay active by involving in physical activity,” he says.

Tabaro, however, cautions that overeating will leave one bloated and uncomfortable, resulting into poor sleep, which is not healthy.

"Sleeping for long hours would not necessarily be an issue, but physiologically, the body needs to be active to maintain a balance between the various constituents. If someone rests for the whole day, it is not good, but eight hours is perfect,” he adds.

Disease risk

Joseph Mucubimsti, a pediatrician, cardiologist and president of Rwanda Heart Foundation, says although it’s difficult for one to show restraint when there is a variety of tempting foods around, your health should be prioritised.

He notes that a little indulgence at this time of the year may put your health at risk of getting some non-communicable diseases such as heart attack and diabetes, among others, that come about through bad lifestyle.

"What one may not know is that gaining weight takes less time than losing it. One shouldn’t be deceived by the fact that this careless eating will only last a short while because the damage will already be done,” says Mucumbisti.

He says that cutting down eating of processed and prepackaged foods which are often high in sugar and salt is ideal. Swap sugary treats for fresh fruits as a healthy alternative.

Mucumbisti adds that one should also cut down on the amount of alcohol intake, and stay active to reduce the risks of heart diseases.

Further, he points out that maintaining a balanced diet, exercising for at least 30 minutes per day and five times per week would keep non-communicable diseases at bay.

On the other hand, Mucumbisti says, people should try to avoid and work on the major risk factors such as smoking, drinking alcohol, as well as improve on physical activities.

"This is not the time to drink more than one should. There are other ways of celebrating constructively rather than excessive drinking, which would result into poor sleeping,” he says.

Mucumbisti warns that such a habit often leads to one developing insomnia.

"Instead of filling your table with alcohol and soft drinks like sodas, one is better off opting for alternative drinks like fresh juices and water,” he advises.

Dr Charles Sindabimenya, a neurologist at Doctors Plaza in Kimironko, Kigali, says watching what to eat during this festive period is important, especially for those with non-communicable diseases.

"During this time, people should try their best to stick to a balanced diet. Those with kidney diseases, for instance, should consume a diet that is low in salt to help in controlling their blood pressure,” he says.

He explains that controlling high blood pressure and diabetes may help prevent kidney disease from getting worse for those who already have the condition, adding that this can only be achieved if one decides to eat healthy and only engage in safe lifestyle practices in spite of the occasion.

Stay away from infections

As this period comes with a lot of feasting, Sindabimenya advises that keeping safe from food-related illness is important.

"Making sure your hands, the kitchen and utensils used when food is being prepared are kept clean will help keep one off from infections related to poor hygiene,” he says.

Foods should be cooked at the right temperature, fruits and vegetables should be stored in a clean environment, and cooked foodstuff should be separated from uncooked stuff always, Sindabimenya adds.

"Another health aspect is to stay away from stress,” says Sindabimenya. "If one is already struggling with stress, the best way to go is to find support, mingle with others and get plenty of sleep.”

Mucumbisti says since during this period many people will be travelling, they should always plan for the trip well so that they avoid fatigue.

"Drinking while driving should be avoided at any cost. Use of mobile phone while driving is not advisable too,” he says.

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EXPERT TIPS

Janvier Rusizana, general practitionerThe best way to avoid the overindulgence is to make sure you don’t skip breakfast. A cup of porridge will stabilise the blood sugar levels, which later helps in controlling appetite during the day. On top of that, a fruit of any type will keep your immunity boosted all day long.

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Christian Bahati, pediatricianWalking or jogging as part of your daily exercise will make you thirsty and, perhaps, dehydrated. This will be a good time to make an effort to drink as much water as possible. On the other hand, a glass of fresh fruit juice will aid in keeping one hydrated.

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Suzan Mbabazi, medical student While on buffets, it’s advisable for one to first fill their plates with half of it with vegetables and salads while the rest should be filled with protein and carbohydrates. In the evening, one should not skip meal for drinking. A glass of wine will keep you from hangovers.

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Gonzalue Niyigaba, medic at University Teaching Hospital, KigaliIn the course of the day, snacking will be ideal. For instance, a glass of yogurt and a banana will be good for general wellness. It also prevents one from going for salted snacks which are not good to your health.