Contents:
- Medical Video: Amazing Benefits of Prolonged Fasting
- Tips for running fast during pregnancy
- 1. Make sure you drink lots of water
- 2. Make sure your nutritional needs are met
- 3. Make sure you get enough rest
Medical Video: Amazing Benefits of Prolonged Fasting
Pregnant women have the choice to run fast or not. This depends on your health condition and strength in carrying out fasting, and the stage of your pregnancy. Fasting during pregnancy is a little risky. But, fasting during old pregnancy may not need you to worry if your pregnancy is in good health and the nutrients your body needs can be fulfilled properly.
Tips for running fast during pregnancy
A study by Ziaee, et al. (2010) show that Ramadan fasting during pregnancy is not related to fetal growth in the womb and when the baby is born, if pregnant women can fulfill their nutritional needs well.
Other studies published in the Journal of Research in Medical Sciences in 2011 also prove that Ramadan fasting does not adversely affect fetal growth, amniotic fluid volume, and blood circulation in the placenta.
This proves that fasting is safe for pregnant women. With a note, pregnant women must be able to meet the nutrients needed for the development and growth of the fetus. Some things that must be considered by the mother in running fast while pregnant are:
1. Make sure you drink lots of water
At least you have to fulfill your fluid needs of 2 liters per day (equivalent to 8 glasses) or more. This is done so that you avoid dehydration when fasting. Dehydration that occurs when you are pregnant can endanger the fetus in the womb. Avoid consuming caffeinated drinks, such as tea, coffee, and soft drinks when fasting. These drinks can increase your risk of becoming dehydrated while fasting.
2. Make sure your nutritional needs are met
It is very important for you to meet nutritional needs during pregnancy to support fetal growth and development. To meet your nutritional needs, you should fill your plate with food sources of carbohydrates, animal protein, vegetable protein, healthy fats, vitamins and minerals every meal when breaking fast and dawn. At the very least, you should consume 5 servings of vegetables and fruits every day to meet your vitamin and mineral needs.
Avoid foods with high calorie content, but do not contain important nutrients. This food will only make you experience excess weight gain. Also make sure the food you eat has been cooked to prevent infection or food poisoning.
Nutritional needs during old pregnancy
Some important nutritional needs that you must meet while pregnant are:
Iron. The iron needs of pregnant women increase close to the time of birth. This is because maternal and fetal blood volume increases with the development of pregnancy. You can meet your iron needs by eating red meat and green vegetables.
Calcium. In the third trimester, the baby's bone growth is very fast, so that the mother's calcium needs also increase. Pregnant women must provide 1200 mg of calcium per day, which can be obtained from milk, cheese, yogurt, fish with bones (such as anchovy and sardines), and green vegetables.
Fatty acids and choline. Fatty acids and choline are needed in the development of the brain and fetal nervous system which still continues during the third trimester. Some food sources of fatty acids and choline are fatty fish (such as salmon, tuna, and sardines) and omega-3 enriched eggs.
Zinc. Zinc requirements that are fulfilled during pregnancy can prevent you from giving birth to a premature baby. Food sources of zinc are red meat, seafood, green vegetables, and nuts.
3. Make sure you get enough rest
In order for your fast to run smoothly and you don't feel weak in the middle of fasting, you should save your energy consumption by taking a nap. It is important for you to get enough rest time, both in the afternoon and at night. Also reduce heavy activity and exercise while you are fasting.
