Tips to Fast easier during pregnancy
Thursday, April 21, 2022
With the arrival of Ramadan you may be wondering if it is safe to fast during Ramadan, especially since it is not just yours, but your baby’s health that could be put at risk.
The researchs into fasting during pregnancy shows little or no effect on newborn babies whose mums fasted in pregnancy.
•Fasting does not make your baby more likely to be born early (premature).
•Fasting during pregnancy does not mean that your baby is more likely to have a lower birth weight.
•You may have less energy if you fast, because you’re not taking in as much food and water as you need.
•Fasting during the second trimester of pregnancy may reduce your risk of developing gestational diabetes and prevent you from putting on a lot of extra weight.
However, some women may experience dehydration or lack of energy, because of fasting.
There is no clear consensus on the health effects of fasting during pregnancy. But it is important to be aware of the possible negative effects of fasting during pregnancy so that you can make an informed decision with your doctor. This is because pregnant women require more nutrients than usual and getting less nutrients while pregnant may place strain on pregnant woman’s body.
You can make fasting in pregnancy easier by following the tips below:
1 -Stay as hydrated as you can and drink plenty of fluids at Suhoor. Pregnant women require more water than average because water is necessary to form the placenta that gives the growing baby her nutrients. Not getting enough water can lead to low amniotic fluid, low breast milk production and even cause premature labour. Dry mouth, headaches, and dark yellow urine are some signs that you might not be drinking enough fluids. Remember to drink lots of water during your iftar and suhoor meals. It is also helpful to consume foods with high water content like fresh fruits and vegetables to keep yourself hydrated. Avoid eating salty foods as they can make you feel thirstier.
2- Do not skip Suhoor meal, skipping this meal may make you feel lethargic throughout the rest of the day as you have less energy. The nutrients you take in from Suhoor will help you have more energy than if you decide to sleep in. Make sure you have enough to eat during Suhoor to prevent weakness and dehydration until the time you can break your fast for the day.
3- The changes to your eating habits and lack of fluids can make you constipated. Have plenty of high-fibre foods when you break your fast, such as wholegrains, fruit, vegetables and beans. Have a balanced diet to ensure you and your baby receive enough nutrients. Make sure that your meals your meals at iftar and suhoor contain a balance of nutrients like carbohydrates, protein, vitamins, and fibre.
Eating more complex carbohydrates like brown rice and wholemeal bread and pasta would help you to feel less hungry as complex carbohydrates release energy more slowly. Lean protein and healthy fats from foods like nuts and olive oil are also good sources of nutrients you need to stay healthy during Ramadan.
4- Fasting can sometimes bring on indigestion, especially if you’re eating before dawn and then going back to bed. Try eating small meals often during non-fasting hours and if you can, don’t eat high fat or salty foods. You do not have to eat huge portions of food during iftar because you may stress your body by overeating.
You should eat only as much as you need to feel full. This will prevent you from gaining weight or feeling uncomfortable after eating.
5- Try not to walk long distances or carry anything heavy. And cut down on housework and anything that tires you out. But at the same time move around to stay active. Keeping yourself active through moderate exercise can help to keep your energy levels up throughout the day and reduce the risk of back pain, constipation, and excessive weight gain during pregnancy. Be careful not to over-exert yourself when exercising while pregnant, even if you already exercise frequently outside of pregnancy. Signs that you should stop exercising include calf pain, headaches, regular painful contractions of the uterus, and shortness of breath before starting exercise.
6- Take things easy and accept help when it is offered. Even if your family and friends stay up late, you may need to mark this Ramadan with more quiet, restful time. Talk to your employer about managing your work during Ramadan. It may be possible for you to reduce your working hours or have extra breaks.
As always, keep your doctor informed so he is prepared in case of any emergencies.