Fasting while breastfeeding can be a challenge for moms. The main concern is usually whether breast milk production will remain smooth and meet the needs of the child. However, with the right strategy, breastfeeding moms can still fast without worrying about decreased milk production. Here are some tips that Moms can apply to keep breast milk flowing during fasting.
Fasting Tips to Keep Breast Milk Production Smooth
Fasting while breastfeeding does require special attention so that breast milk production remains smooth. Here are some tips that Moms can apply while breastfeeding at home:
1. Ensure Adequate Fluid Intake
Breast milk is mostly made up of water, so adequate hydration is essential. During fasting, the body is deprived of fluids for more than 12 hours, so it is important to meet your fluid needs during suhoor and iftar.
Tips to keep the body hydrated:
- Drink at least 2.5-3 liters of water per day, divided into iftar, bedtime, and sahur.
- Consume foods with high water content such as soups, fruits (watermelon, melon, oranges), and vegetables.
- Avoid caffeinated beverages such as excessive coffee and tea as they can increase urine production and cause dehydration.
2. Consume Balanced Nutritious Food
Adequate nutrition is essential to maintain breastmilk quality and quantity during fasting. Make sure your suhoor and iftar contain an adequate combination of macronutrients and micronutrients.
Recommended food components:
- Complex carbohydrates: Oats, brown rice, sweet potatoes, and whole grain breads for longer-lasting energy.
- High protein: Eggs, fish, chicken, meat, tofu, tempeh, and beans.
- Healthy fats: Avocados, almonds, olive oil, and fatty fish like salmon.
- Fiber and vitamins: Green vegetables and fruits to keep digestion smooth and support milk production.
According to the World Health Organization (WHO), breastfeeding mothers need about 500 extra calories per day to support milk production. Therefore, do not reduce the amount of food consumed during fasting.
3. Don't skip Sahur
Sahur is a very important time for breastfeeding mothers as it provides energy throughout the day. Choose foods that can keep you full for longer and help your milk production remain stable.
The ideal suhoor menu for breastfeeding mothers:
- Brown rice with fish/chicken and green vegetables.
- Oatmeal with milk and fruit pieces.
- Smoothie of almond milk, banana, and dates as an energy source.
4. Watch for Signs of Dehydration
If you experience signs of dehydration while fasting, you should consider breaking your fast early for the health of yourself and your little one.
Symptoms of dehydration in breastfeeding moms:
- Feeling very weak and dizzy.
- Lips and skin feel dry.
- Urine is dark in color and scanty.
- Breast milk production is drastically reduced.
If these signs appear, you should immediately break the fast with natural electrolyte drinks such as coconut water to restore the balance of fluids in the body.
5. Get Enough Rest
Lack of sleep can affect the hormones that regulate milk production. Make sure you get enough rest by sleeping at least 6-8 hours per day, even if you have to do it in installments between breastfeeding activities.
Tips to stay fit despite lack of sleep:
- Make use of nap time when the baby is sleeping.
- Avoid staying up late unnecessarily.
- Don't hesitate to ask your partner or family for help to reduce the burden of housework.
6. Continue Breastfeeding or Pumping Routine
Even though you are fasting, the frequency of breastfeeding or pumping breast milk must still be maintained. The more frequently breast milk is pumped, the smoother it will be produced.
Tips for pumping breast milk while fasting:
- Schedule pumping sessions at suhoor and after iftar.
- Consume nutritious food before pumping to maintain stamina.
- Make sure your body is relaxed so that milk production is not hampered.
7. Listen to Your Body
Fasting remains flexible for breastfeeding moms. If you feel that your body is not strong enough or your milk production has decreased drastically, there is nothing wrong with considering not fasting for the health of yourself and your baby.
Fasting for breastfeeding moms can still go smoothly as long as it is done with proper preparation. Make sure to maintain hydration, eat nutritious food, get enough rest, and keep breastfeeding or pumping milk as needed.
Don't forget to always listen to your body condition and don't force yourself if you don't feel strong. With a good strategy, Moms can still fast without sacrificing the quality and quantity of breast milk for their little ones.
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