India, 13 March 2025: Holi brings joy, colours, and a festive spirit but has hidden health risks. Taking the right precautions from skin allergies to gut issues caused by festive indulgences can ensure a safe celebration. Experts weigh in on how to enjoy Holi while keeping your skin, gut, and general health intact.
Why Synthetic Colours Are More Dangerous Than You Think?
Most discussions around Holi colours focus on avoiding synthetic ones, but what makes them harmful? The real issue isn’t just their chemical content and ability to penetrate deep into the skin. Most of the Holi colours contain heavy metals like lead, mercury, and cadmium, along with artificial dyes and industrial pigments. These substances can disrupt the skin’s natural barrier, leading to micro-tears, contact dermatitis, and even long-term pigmentation.
Pre-Holi Skincare: Creating a Protective Barrier
Most people believe coconut or mustard oil before playing Holi creates a barrier. However, dermatologists recommend using ceramide-based moisturisers or skin barrier repair creams. These formulations create a more effective, semi-occlusive layer that prevents toxic colours from entering the deeper skin layers.
For hair, oiling alone isn’t enough. Hair cuticles open up when exposed to chemicals, making them brittle. Instead of just oil, a pre-Holi keratin spray or leave-in conditioner with UV filters helps seal the hair cuticles, preventing color absorption.
If you are not comfortable using commercial creams or serums, natural ingredients can also help create a protective barrier against harsh Holi colours.
Aloe Vera and Ghee Moisturizer: Mix fresh aloe vera gel and a few drops of ghee. This keeps the skin hydrated while preventing color from sticking.
Castor Oil for Hair Protection: Unlike coconut oil, which can be absorbed quickly, castor oil forms a thick layer on the scalp and hair, reducing the chances of color penetration.
Post-Holi Skin Damage: More Than Just Dryness
Many people assume redness or itching right after Holi is a minor irritation. However, dermatologists often see delayed hypersensitivity reactions occurring 48–72 hours after exposure. This happens because the immune system takes time to recognise foreign chemicals. These reactions mimic eczema, with skin flaking and severe itching.
If you experience this, don’t scrub; the biggest mistake people make after Holi is scrubbing their skin aggressively to remove colors. Dip a cotton ball in raw milk and dab it on the stained areas. Let it sit for 10 minutes before gently wiping it off with coconut oil. Milk’s lactic acid helps break down colors, while coconut oil restores hydration.
Respiratory Issues and Contact Dermatitis
Those with sensitive skin often develop airborne contact dermatitis, where inhaling Holi powder triggers not just skin irritation but also respiratory allergies. This is especially common in people with asthma or allergic rhinitis. Play with Wet Colors Instead of dry powder, wet Holi reduces airborne particles, lowering the risk of inhaling irritants. Wash off colors immediately after playing. Take a lukewarm shower immediately after Holi to remove colour, and after taking a shower, the second thing is exfoliation, as it prevents respiratory issues.
Holi Diet: Gut Health and Sugar Overload
Festival treats like thandai, gujiyas, and jalebis are loaded with refined sugar and trans fats, which can disturb gut health. According to gastroenterologists, excessive sweets lead to gut dysbiosis, increasing bloating, acidity, and indigestion.
How Gujiyas and Thandai Affect Gut Bacteria: The deep-fried gujiyas slow digestion, while the high sugar content fuels bad gut bacteria. To enjoy them guilt-free, air fry them instead of deep frying and opt for jaggery-sweetened gujiyas instead of refined sugar to support better digestion. Intoxicants like bhaang and alcohol impact digestion and can trigger acid reflux and dehydration. To prevent gut health issues, add fruits in thandai instead of sugar. You can also opt for coconut-milk-based thandai, which provides hydration and probiotics.
Special Care for Senior Citizens
Senior citizens can still enjoy Holi while prioritizing their health and comfort. Instead of chemical-based powders, they can use flower petals, organic gulal, or turmeric-based colors to play Holi safely without triggering skin irritation or allergies. Rather than playing outdoors in the sun for long hours, they can enjoy Holi indoors or in shaded areas with family and friends. Since water games can lead to slipping hazards, a dry Holi with light colors or floral Holi is a safer option.
Diabetes and Holi: Celebrate Without Sugar Spike
For diabetics, Holi can be tricky. Many sweets labeled “sugar-free” still contain high-carb alternatives like jaggery or honey, which spike blood sugar just as fast as white sugar.
Choose Protein-Packed Holi Snacks: Instead of skipping sweets altogether, opt for moong dal-based ladoos or almond flour sweets, and baked dry fruits ragi gujiyas, which have a lower glycaemic index.
Hydration Strategy for Blood Sugar Balance: Holi celebrations often involve hours in the sun, leading to dehydration-induced blood sugar fluctuations. Sip coconut water with chia seeds to keep hydration levels steady without raising glucose levels.
Monitor Blood Sugar Before and After Celebrations: Many diabetics only check their sugar levels the next morning, but post-Holi spikes can happen within hours. Experts suggest monitoring glucose before eating Holi treats and two hours afterward to track fluctuation.
Enjoy Holi, But Smartly
A little preparation can go a long way in ensuring that Holi remains a festival of joy, not health regrets. Prioritizing skin protection, gut-friendly eating, and mindful indulgence will let you celebrate without worrying about post-festival damage. Holi should be about colors, not complications.
Please note: This information may vary depending on your skin and body type. It is always recommended to consult your doctor or healthcare provider before following any skincare or dietary changes.
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