Be it your religious beliefs or a personal choice, many people choose to keep a fast during the nine holy days of Navratri. However, when you have a baby growing inside you, should fasting be considered? Yes, here are some right ways of fasting so that you don’t put yourself or your baby at risk.
1. The right way to fast when you are pregnant:
It’s especially important to pay attention to your dietary habits throughout pregnancy to ensure your baby’s healthy development. Pregnant women are frequently advised to eat in modest increments to control their blood sugar levels while simultaneously increasing their daily food intake. Fasting for an extended period is not advised for them. If you decide to fast during Navratri, however, there are a few things to keep in mind to preserve your and your baby’s health.
2. Fasting during Pregnancy: Navratri is a Hindu event during which a devotee might fast for nine days. For religious or personal reasons, many pregnant women desire to fast. While it is true that women should avoid fasting during pregnancy, it is also true that the fetus needs all of the required nutrients for optimal growth and development. Fasting during pregnancy, on the other hand, is not as difficult because it allows for the ingestion of a variety of healthful meals at regular intervals. However, all pregnant women should remember that a baby’s nourishment is dependent on the mother, therefore they should not go hungry for lengthy periods. It is critical to consume carbohydrates when fasting during pregnancy. Carbohydrates are essential for our development system. It is a significant food source that not only delivers energy to muscles and the brain, but also helps to provide critical nutrients, create the ideal physique, and accelerate fitness objectives when consumed appropriately.
3. Types of Carbs and how they work: Carbohydrates are classified as slow or fast, depending on the Glycemic Index ( the rate at which carbs get digested as compared to glucose secretion).
Fast carbohydrates have a high GI, which means they release energy at a faster rate and are rapidly depleted, making you hungry and contributing to weight gain difficulties. Processed foods, such as bread, sweets, starchy vegetables, fruit juices, and so on, are examples of fast carbohydrates.
Slow carbohydrates, on the other hand, have a low GI and release energy slowly into the body, allowing you to feel “satisfied” while keeping your blood sugar levels stable.
There are a lot of non-pregnant ladies who wish to lose weight. Fasting will be an ideal time for them to begin their fitness adventure. The goal of losing weight and being healthy should be to find the proper sort of carbohydrates, which release energy slowly and aid you in the long term. As a result, emphasize slow carbohydrates in your diet, such as whole grains, seeds and nuts, beans and legumes, veggies, and so on. It also has a lot of fibre.
4. Should carbs be taken during fasting: Although fasting is a very ancient and customary activity, and most people fast for spiritual cleansing, there is no doubt that keeping your eating habits in line may be beneficial for the body, acting as a type of detox and keeping you healthy. So, when on a fast diet, it’s critical to eat the correct foods to avoid lacking vital nutrients, which can lead to health concerns including weakness, heart difficulties, skin problems, and poor bone growth, among other things.
Fasting should be avoided by pregnant women with conditions such as diabetes, anaemia, or high blood pressure since it can lead to a variety of issues.
Carbohydrates supply energy to the brain and muscles, making you more active and productive throughout the day, thus avoiding them is the last thing you should do when fasting. So, make sure you’re receiving enough of the proper kinds of carbs, proteins, minerals, and vitamins from a variety of sources, and choose nutritious meals over processed foods.
5. Healthy foods to include in diet: There are a variety of dietary alternatives, including slow carbohydrates, as well as a few strategies to make fasting healthier: Because you’re fasting, you’ll eat less food and be hungry at unusual times. Eating slow carbohydrate items will help you stay filled for longer because they take longer to digest and break down. Combine high-carbohydrate vegetables such as potatoes and sabudana with fibrous vegetables such as spinach, cabbage, tomatoes, capsicum, and bottle gourd. Also, instead of deep-frying veggies, consider baking, roasting, or grilling them. Kuttu is an excellent source of both carbs and protein. Proteins, B-complex vitamins, and minerals such as phosphorus, magnesium, iron, zinc, copper, and manganese are also abundant. Instead of eating puris, use it to create chapati. Samak rice is simple to digest and abundant in fibre, B-complex vitamins, and essential minerals like iron and magnesium. Instead of eating puris, sabudana vada, potato chips, and other snacks that are high in sugar, salt, and fat, try roasted makhana or a variety of nuts. Seasonal fruits and vegetables should be consumed in large quantities. Do not starve yourself by eating little meals. This can help you keep your blood glucose levels stable and avoid feeling low.
Maintain your hydration. Drink plenty of water and sugar-free drinks like coconut water, lemon water, and buttermilk. These beverages will keep you full for an extended period.
6. When to contact your doctor: At all stages of pregnancy, sex is safe. It has no negative effects on the mother or the child. If the pregnant woman has any unusual discomfort or bleeding during or after intercourse, she should call her doctor right away.
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