Thinking Of Fasting While ...
Thinking Of Fasting While Breastfeeding in Navratri? These Tips Will Come In Handy
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“Fasting while breastfeeding can be safe, but it requires careful consideration to ensure the baby's health and maintain milk supply.” - Dr. Janardhan Reddy, expert Paediatrician
India's festive season has kicked off with Navratri, a nine-day celebration honoring Goddess Durga that involves a variety of different rituals including fasting. For new moms, who are still breastfeeding, it can be quite challenging to maintain the delicate balance between the two, i.e. breastfeeding while fasting. No doubt fasting is very important from a religious point of view, but it is also important to understand that prioritizing adequate hydration and nutrition to support milk production for your baby's well-being is also crucial.
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Here are some fasting tips for breastfeeding moms, that you might find useful:
Focus On Hydration
Breast milk is more than 80% water and keeping yourself well-hydrated is very important if you are nursing your baby as your body is working very hard to ensure a steady and continuous supply of breastmilk. “Drink plenty of fluids outside of fasting hours to prevent dehydration, which can impact milk production.” suggests leading Paediatrician Dr. Janardhan Reddy.
If you are dehydrated, your body will not be able to produce enough milk. Experts across the globe recommend lactating moms to take 16 cups of water every day as staying hydrated is not only important for breastmilk production but also because it supports the health and well-being of the new moms. Dehydration can result in fatigue and headaches and also increase the susceptibility of developing urinary tract infections. So, it is important to take enough fluids before you start the fast.
Plan Your Diet Wisely
Having a nutrient-dense meal plays a very crucial role in your postpartum recovery and also supports the production of breast milk. It has been found that nursing moms need as many as 500 more calories to get the right amounts of calcium, proteins, and other nutrients to be able to produce enough milk for their little ones. Hence, if you are thinking of fasting, it is advisable to consult a specialist and plan your meals in such a way that you do not have any nutritional deficiencies that impact your ability to recover and produce enough milk. “Eat nutrient-rich meals with a focus on proteins, healthy fats, and fiber during non-fasting periods to maintain energy levels and support milk production.” suggests Dr. Reddy
Keep Your Doctor In The Loop
Every breastfeeding journey is unique in its own way and what may work for someone else might not necessarily work for you. The best possible way to make sure that you are doing it right is by keeping your doctor in the loop at all times. You should avoid fasting if your doctors suggest against it and if they have allowed you to fast, the recommended guidelines should be followed religiously. Prioritize meals that offer long-lasting energy to keep you going throughout the day.
Do Not Forget To Take Rest
Who doesn’t want to enjoy the festivities, however, it is equally important to make sure that these do not mess up your routine. Your body needs proper rest to be able to produce sufficient amounts of milk. So, take as much time as you need and do not feel pressured to stay up late or overextend yourself.
“You don’t have to exhaust yourself with work. Instead, you must rest as much as you can so that you can save on your energy. You can comfortably postpone things that are not important or which demand too much energy to be put into the coming days. Rest as much as possible as you will find yourself comfortable and energetic.” shared by Ms. Jyoti Pachisia, expert Nutritionist and Dietician.
Change with Time
Don’t get very harsh on yourself and incorporate some good changes in your fasting because you are a nursing mother. You can always have fruits or milk or juice once or twice in a day so that you keep your fluid levels intact. Being very rigid can harm your health and also your baby’s.
3 Navratri Recipes For Breastfeeding Moms
Here are three nutritious and delicious Navratri recipes for breastfeeding moms, from expert Nutritionist and Dietician, Ms. Jyoti Pachisia:
Water-chestnuts & Cucumber Salad
This Water-chestnut aka ‘Singhada’ and Cucumber salad has a south-Indian spin with cold pressed coconut oil, a dash of peanuts, and a lovely crunchy texture! Mix the water chestnuts, cucumber, coconut, roasted peanuts and green chilies. Season the salad with lemon juice and salt. (please add more or less as per taste). Add in chili flakes. Chill the salad for 1 hour at least. Before serving, heat the coconut oil. Sauté the mustard seeds (rai) and curry leaves. Add the tempering to the salad. Add in fresh chopped coriander leaves and serve immediately.
Healthy Milk Shakes
Many of us don’t like eating something heavy after fasting for a long day. If you too like light food after fasting, you can switch to yummy milkshakes instead of the monotonous fruit juices. To make the milkshake healthy, you can add some fruits and season it with dry fruits. To enhance the nutritional value, add 1 tablespoon of chia seeds or flaxseeds and a handful of soaked almonds or cashews.
Amaranth Porridge
Amaranth (rajgira) porridge is a light and nutritious option that is ideal for fasting. It provides a rich source of protein and essential nutrients for energy. All you need is 1 cup amaranth atta, 2 cups milk, 1 tbsp coconut sugar, ghee, chopped nuts (almonds, cashews). Start by heating ghee in a pan, roast amaranth flour until golden brown. Add milk, and stir continuously until thickened. Sweeten with coconut sugar and garnish with nuts.
“Watch for any signs of decreased milk production, such as fewer wet diapers or shorter feeding times. If noticed, consult a healthcare professional. Fasting may be easier if the baby is older and already eating solids. For exclusively breastfed infants, fasting could pose more challenges. Ensure you get enough rest, as fatigue can affect milk supply. Before fasting, it's a good idea to talk with a healthcare provider to ensure it’s safe for both the mother and baby.” - Dr. Janardhan Reddy
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