Study says the risks of cardiovascular diseases increase during Diwali and Other Festivities. How can you ensure good health during festive seasons?

Diwali, or Deepawali, is an auspicious Hindu festival. The festival brings happiness to everyone’s home. This is the time of light, spiritual reconnection, and sweets. While enjoying themselves, everyone forgets to take care of their health. The time is tough for diabetic people.?

The excessive consumption of sweets paves the way for cardiovascular diseases. Among all the diseases, diabetes and cholesterol hold an excessive burden of mortality because of CVDs. NIH study estimates that 366 million people will have diabetes by 2030 in India.?

The Madras Diabetes Research Foundation (MDRF), with the Indian Council of Medical Research (ICMR), in a 10-year study,y estimates that over 100 million Indians have diabetes. Another study found that 30% of urban people and 20% of rural people have high cholesterol.?

A study by BeatO observed that people with diabetes faced almost a 20% increase in sugar levels in Diwali week. Cities like Delhi, Bengaluru, and Mumbai observed an increase in sugar levels by 11.2%, 7.5%, and 4.7%, respectively.?

Research found that diabetes is a major risk of cholesterol. Eating sweets or sugary foods during Diwali can cause diabetes, which can increase the risk of heart attack, stroke, or kidney failure. But what’s Diwali without sweets? Here are ways you can enjoy Diwali sweets and balance your health.?

How To Manage Diabetes and Cholesterol During Diwali?

During Diwali, sugary foods and heavy meals can send both blood sugar and cholesterol levels soaring. A study by the Indian Medical Association increases risks of stroke and heart attacks by 25-30% during Diwali. Here is how you can manage diabetes and cholesterol during Diwali.?

1. Low-Glycemic Sweets- Research shows that switching to artificial sweeteners can reduce blood sugar spikes by 20-30%. Traditional Diwali sweets are full of refined sugar and whole-wheat flour. So, switching to artificial sweeteners, jaggery, or stevia is a low-glycemic option.?
2. Control Your Food Portion- A fact showed that portion control can reduce post-meal glucose spikes by up to 50%. Controlling portions can help manage diabetes and cholesterol during Diwali.?
3. Monitor Your Blood Sugar Levels- During festival times, it’s easy to lose track of your health. Make a timely habit of monitoring blood sugar levels, especially after meals.
4. Limit or Avoid Fried Foods- Fried foods contain excessive oil, which can increase LDL cholesterol and reduce HDL cholesterol. Opt for coconut oil or olive oil as a healthy alternative for preventing health risks.?
5. Include Heart-Healthy Ingredients- Add fiber-rich foods to your Diwali diet, such as oats, flaxseeds, and green leafy vegetables. Study proves that fiber intake can reduce LDL cholesterol by 10-15%. This can contribute towards a better and healthier you.?

How To Balance Health and Enjoy Diwali?

Celebrating Diwali while keeping health in mind doesn’t mean you have to miss out on the fun. You can still enjoy the delicious food and family gatherings with a few mindful adjustments. Here’s how to strike a balance between indulgence and health during Diwali:

1. Plan Your Meals Strategically-?

Diwali can make your schedule hectic. During this time, either you are eating at irregular intervals or not eating at all. To avoid such a situation, place your meals before the festival and eat accordingly.?

This strategic advanced meal preparation can help you stay active and healthy. Additionally, prepare a meal with the right balance of proteins, healthy fats, fibers, and other nutrients to regulate blood sugar spikes and cholesterol levels.?

1. Stay Physically Active-?

While celebrating Diwali, people often underestimate their health. They just spend most of their time sitting and enjoying the festive time with family and loved ones. This may cause low physical movement, but this is common while celebrating; however, small and simple activities like brisk walking or dancing can help keep your metabolism active.?

The American Diabetes Association conducted a study of 30 minutes on how moderate aerobic activity can keep blood sugar in control. Whenever you get time, walk for 30 minutes in the day to prevent risks of diabetes, heart disease, and stroke.?

1. Watch Your Meal Timings-?

Diwali is a festival of night. The celebrations continue till midnight, which eventually makes you eat large meals at night. This fun can often lead you towards both diabetes and cholesterol. Maintaining blood sugar and cholesterol levels becomes a difficult task. However, making the right and healthy choices may provide a little ease to your body. Avoid eating after 10 at night, as eating heavy meals late in the evening can raise blood sugar and cholesterol levels.

1. Mind the Alcohol and Sugary Drinks-?

Alcohol and sugary drinks are often part of Diwali celebrations. If you know, they are a nightmare for your blood sugar and cholesterol levels. Alcohol, on the one hand, can fluctuate your sugar levels, while sugar drinks may spike the sugar levels.?

If you are a diabetic patient, avoid the consumption of both during Diwali. A study shows that light consumption of alcohol can increase triglyceride levels by 5-10%, creating a worse situation for cholesterol levels.

How Can Regular Checkups Make Your Diwali More Joyful?

According to the World Health Organization (WHO), regular health checkups can reduce the risk of undiagnosed illnesses by up to 40%. With enjoying Diwali to its fullest, a routine checkup might be the key to a joyful and stress-free celebration.?

This Diwali, prioritize your health and ensures you enjoy the celebrations to the fullest. Redcliffe Labs is India’s trusted diagnostic lab that aims to provide quality diagnostics to every Indian citizen. This year's theme is ‘Redcliffe Wali Healthy Diw,’i’, celebrating a healthier and brighter Bharat with a gift of good health.?

While celebrating Diwali, don’t forget to take control of your health. Book a full-body checkup at Redcliffe Labs to prevent health issues hindering your festive joy. Make this Diwali a time of bright lights with the celebration of good health and peace of mind.