Thursday, May 20, 2010

How to fast healthily during Ramadhan: Tips for nursing moms !!!


What you need to know about fasting..

_ Health Benefits of fasting:
- gives the digestive system a break
- cleanses dead or diseased tissues
- detoxifies the body

_ Fasting is the natural way for selfhealing

So, why do we fast?

•As muslims, it is our obligation to fast and we have been fasting eversince we can remember. Fasting from the spiritual point of view makes us gain “taqwa” (an awareness of God’s presence), make us humble.
•Looking at health benefits of fasting. Western world have just realised the health benefits of fasting through research (they preach it now).
•40% dr tenaga badan diguna utk mencerna makanan _ bila berpuasa kita memberi kesempatan kpd badan utk berehat secara fiziologikal/secara menyeluruh _ badan boleh:
•mereputkan & membakar bahan2/tisu yg rosak, berpenyakit, tidak diperlukan eg bisul, ketumbuhanmembaiki tisu
•membuang toksin, air berlebihan, bahan buangan
Puasa akan membuatkan kita rasa bertenaga & mempunyai pemikiran yg jelas.
Puasa tidak akan menjadikan kita lapar sbb badan akan gunakan simpanan gula, lemak sbg tenaga

Fasting and Breastfeeding:

Challenges for nursing moms

_ Hunger pangs!

_ Dizziness and Fatigue

_ Low milk supply

With the month of Ramadan upon us it is useful and important to look at ways of trying to maintain a healthy diet whilst fasting. Fasting for 12 hours or more can lead to dizziness and fatigue and a lowering of metabolic rate as a means of conserving calories or energy especially for breastfeeding mothers. Here are some simple guidelines and tips to make sure that your diet remains balanced and healthy during this fasting period.






Tips for nursing moms

_ Do not skip sahur!

_ Focus on quality NOT quantity. It’s all about taking the right food to get the required nutrients

_ Drink sufficient fluids. Avoid caffeine, soft drinks, tea. Caffeine will drain you off valuable minerals needed to sustain the fasting body during the day. It will also make baby irritable and wakeful with the month of Ramadan upon us it is useful and important to look at ways of trying to maintain a healthy diet whilst fasting. Fasting for 12 hours or more can lead to dizziness and fatigue and a lowering of metabolic rate as a means of conserving calories or energy especially for breastfeeding mothers. Here are some simple guidelines and tips to make sure that your diet remains balanced and healthy during this fasting period:

•breakfast provides the essential energy and nutrients needed for concentration, while keeping hunger symptoms like headaches, fatigue, drowsiness and restlessness at bay. In addition, it speeds our metabolic rates. It is therefore vital to ensure an adequate intake at breakfast time.

•Fasting should not impact your milk supply. To cite an example, even during nonfasting days some mothers still experience low milk supply. But this may not be 100% related to food. More often than not, it has to do with demand.

_ Eat enough carbohydrate foods - especially those rich in fibre these foods provide the body with energy. They are rich in B vitamins, and are an excellent source of fibre. Hi-fibre foods also fill you up more than low-fibre counterparts. Foods high in fibre include brown rice, wholegrains, fresh fruit and raw veggies

_ Remember your fruits and vegetables: Fruit and vegetables add colour and variety to the menu. They are "protective" foods as they help the body fight off sickness and disease. They are also rich sources of a variety of vitamins, minerals, and fibre, and are low in calories.

_ Take supplements if need be

•We all know that maintaining a balanced diet by eating healthily has a vital influence on one’s well being. Try following the above principles so that this fast period does not sway too much from the principles of good nutrition.

_ Maintain daily pumping session

_ Feed or Pump more at night:- pump at night before going to bed or while feeding your baby

_ Pump in the morning before sahur (while your milk is in abundance). If baby is feeding from you then FEED and PUMP at the same time


_ Best to drink fluids before a pumping session

Feed or pump more at night (Drink a glass of warm water before a pumping session)
Pump at night before going to bed or while feeding your baby
Pump in the morning before sahur (this is when your milk is in abundance). If baby is feeding from you then feed and pump at the same time.
Bring along a packet of dates in your handbag. You never know when you might get stuck in some silly traffic jam and end up breaking your fast in the car. Make sure you have a bottle of water too! Upon arriving home, make sure that you break your fast first before attending to your baby (if possible).
Maintain your pumping time at work.

_ Apply relaxation techniques as much as possible during a feeding or pumping session

_ If you’re stuck in a traffic jam, make sure you have a bottle of water and some food (eg. dates) to break your fast with

_ Try to stock up more now in preparation for ramadhan

_ Take milk boosters

And finally, pray and make doa that Allah will help you through….InsyaAllah you will prevail! Good luck and all the best!

•With the good nutritional practices advocated here, we hope you will maintain a healthy mind and body throughout this puasa season.

Thank you
Have a healthy and
meaningful puasa

♥ mama Muhammad Dani Emir ♥

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