Avoid overeating during Ramadan: The Ministry of Health's golden advice
With the arrival of the holy month of Ramadan, those fasting face a daily challenge in balancing intense hunger at Iftar (the breaking of the fast) with the desire to consume large quantities of food, often leading to health and digestive problems. In this context, the Saudi Ministry of Health, through its health awareness platform "Live Healthy," has offered a simple and effective solution to help avoid overeating during Ramadan , based on scientific facts related to human physiology.
The mechanism of action of the satiety hormone and appetite control
The official health platform emphasized the importance of thoroughly chewing food as a key tool for weight management and digestive health. The core idea is to give the body enough time to send the correct nerve signals. When food is eaten slowly and chewed well, the body has the opportunity to release leptin, the primary hormone responsible for sending satiety signals to the brain.
Medical studies indicate that this complex biological process takes approximately 20 minutes from the start of eating until the satiety signal reaches the brain. Therefore, eating too quickly deprives the body of this natural mechanism, leading the fasting person to consume far more calories than they actually need before realizing they are full.
The culture of the Ramadan table: past and present
To understand the importance of this advice, one must consider the cultural and social context of the evolution of breakfast customs. Historically, the breakfast table in Arab and Muslim societies was simple, consisting mainly of dates and water or milk, which gently prepared the stomach for food. With the passage of time and increased economic prosperity, Ramadan tables have transformed into lavish feasts featuring a variety of rich and sugary foods.
This shift in dietary patterns has made overeating during Ramadan a common phenomenon, increasing the importance of returning to simple, healthy habits like eating slowly. Reviving the culture of mindful eating not only revives a virtuous Prophetic tradition but also aligns with the latest global medical recommendations for managing modern food abundance.
The health and economic impact of adhering to a healthy eating pattern
The benefits of avoiding eating too quickly extend far beyond weight management, impacting overall health. Thorough chewing facilitates digestion and reduces the likelihood of bloating, indigestion, and gas—conditions that often overwhelm hospital emergency rooms during Ramadan nights.
At the national level, promoting healthy eating habits helps reduce the burden on the healthcare system caused by chronic diseases linked to obesity and malnutrition. Therefore, following the "Live Healthy" advice is not merely a personal choice, but a step towards a healthier and more conscious society, capable of channeling its energy into worship and work during the holy month instead of suffering from lethargy and fatigue resulting from poor dietary habits.
