Contents:
- Medical Video: How to Produce More Milk - breastfeeding tips
- Tips for running fast while breastfeeding
- 1. Make sure enough food is consumed at open and sahur
- 2. Make sure your fluid needs are met
- 3. Keep giving the baby breast milk when he wants
- 4. Make sure you have enough rest
Medical Video: How to Produce More Milk - breastfeeding tips
Fasting is actually not an excuse for nursing mothers to keep giving enough milk to their babies. With good planning, nursing mothers can still fast and provide breast milk smoothly for babies. For that, first consider the following tips so that fasting while breastfeeding runs smoothly.
Tips for running fast while breastfeeding
Fasting doesn't actually make you lack food intake, it's just that your meal time changes. If you take advantage of breaking time and dawn by eating enough calories and nutrients, you will not lack nutrition and milk production will not be disrupted.
For that, you must be smart to choose food when breaking fast and dawn. Here are some tips you can do to keep fasting while breastfeeding:
1. Make sure enough food is consumed at open and sahur
Because you can only eat when breaking the fast and sahur, so take advantage of this opportunity well. Make sure there are food sources of carbohydrates, vegetable protein, animal protein, vegetables, and fruits on your plate when breaking fast and dawn.
Make sure the food you eat really contains the nutrients you need, not only contains calories and zero nutrition. You certainly have to multiply eating vegetables and fruits that contain vitamins and minerals that your body needs.
One study reported that some of the nutrients in breast milk decreased when the mother fasted. The content of these nutrients, namely zinc, magnesium and potassium. To prevent this, you need to consume more zinc-rich foods (such as meat, shellfish and oats), rich in magnesium (such as avocados, nuts, tofu, tempeh, fish, and vegetables), and rich in potassium (bananas, avocados) , sweet potatoes, potatoes, tomatoes, and fish).
The number of calories you have to fulfill when fasting is at least 1800 calories per day. This is important to keep the body still getting the energy and nutrients needed to produce milk. Do not until when your fast is actually losing weight more than 2 kg per month.
2. Make sure your fluid needs are met
In addition to paying attention to food intake, fluid intake must also be considered when nursing mothers fast. This is important so that you avoid dehydration while fasting. Dehydration in nursing mothers can certainly interfere with breast milk production.
For this reason, you need to drink at least 8 glasses of water a day. This can be divided, for example 3 cups when breaking fast, 2 cups before going to bed, and 3 cups at dawn. Remember, eight is a minimum number.
You may need more than 8 glasses to meet your fluid needs. Each person can vary his fluid needs. You yourself know how much your body fluid needs.
If you experience signs of dehydration, such as feeling thirsty, yellow urine tends to darken, rarely urinating, feeling weak, and having a headache, you should cancel your fasting by drinking water and resting.
3. Keep giving the baby breast milk when he wants
If you think that giving too much milk to a baby during fasting will reduce milk production, then you are wrong. Instead, the more you give breast milk to babies, the more milk your body will produce.
This is because the baby suction in the mother's breast is one of the keys so that the milk is smoothly produced by the body. So, don't worry that there will be less milk production while you are fasting.
4. Make sure you have enough rest
In addition to food and fluid intake, adequate rest is also very necessary when fasting. This is so that your stamina stays fit and not weak during fasting.
Sleeping during the day may be needed to save your energy in order to keep strong fasting. Also, reduce heavy activity and exercise while fasting, and stay home when the weather is hot and humid.
