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How to Meet Calcium Needs for Pregnant Women during Fasting | Good Doctor

The calcium requirement of pregnant women during fasting is an important part that must be considered. If not, there are some bad effects that could arise you know.

The calcium needs of pregnant women during fasting are almost the same as those outside Ramadan. It’s just that changing eating patterns cause you to really pay attention to the nutritional intake that enters the body.

Can pregnant women fast?

Studies that warn pregnant women not to fast usually consider the effect on the baby.

During the first trimester, the baby in the womb is in a sensitive stage. Islamic law itself does not require Moms to fast during pregnancy and can be replaced by doing fidyah.

However, several other studies have shown little or no effect on newborns of mothers who fasted during pregnancy.

Therefore, if you feel healthy and strong enough, you can fast by applying some fasting tips for pregnant women.

Calcium needs of pregnant women during fasting

Calcium needed by pregnant women is different. All depends on the condition of each body. According to the World Health Organization (WHO) the need for calcium for pregnant women is in the range of 1,000 to 1,4000 mg.

The total amount of calcium that enters the body can be obtained from various types of food consumed in a day. Normally, the dose of calcium in one serving of food is from 250 to 400 mg.

The importance of meeting calcium needs for pregnant women

In fact, calcium is not only needed by pregnant women, but every human being. It’s just that this one substance is very important for pregnant women because they are carrying a fetus that also requires certain nutrients.

There are many benefits of calcium in the human body. Among them are strengthening bones and legs. As a mineral that has an important role for the body, calcium also has the function of helping the nerves and heart work properly.

What if you don’t get enough calcium?

When you are pregnant you need to pay attention to your calcium intake. If not, the fetus in the womb will take calcium from the mother. The impact, the mother is very at risk of bone loss or osteoporosis.

In addition, you are also at risk of experiencing high blood pressure during pregnancy. What’s more dangerous, calcium substances that are not met can cause a decrease in bone mass for the baby who is in the process of growth and development.

Tips to meet the calcium needs of pregnant women during fasting

Here are some steps you can take to ensure that your calcium needs are met during fasting!

1. Carefully choose the menu for sahur and breaking the fast

Even though you are fasting, you must still pay attention to the nutritional intake of the fetus, including calcium. Calcium can be obtained from several types of food such as bread, eggs, and also citrus fruits.

If the average calcium content in one serving of food is 300 mg, then at least you need to consume two heavy meals at sahur and breaking the fast, supplemented with milk and fruit as a complement.

  • Fulfillment of calcium at dawn

When cooking sahur and breaking the fast, you can choose foods that are high in calcium, such as sardines and salmon. Some processed tofu also has a high calcium content, you know.

So, you can use tofu as a source of calcium to meet your daily needs.

Also read: The Danger of Hypertension in Pregnant Women, Recognize the Symptoms Immediately!

  • Calcium when breaking the fast

Just like sahur, you can cook food with a source of calcium in the form of sardines or salmon. If you want to combine it with vegetables, choose broccoli or legumes such as long beans, chickpeas, and edamame.

If breaking the fast feels incomplete without takjil, then you can eat some takjil dishes that have high calcium values ​​such as pudding, fruit juices, milk, processed cheese cakes, bread, yogurt, ice cream, and almonds.

2. Supplements

The need for calcium for pregnant women during fasting is indeed important, because their diet changes from usual. Therefore, not infrequently many prefer to use supplements so that there is no shortage of substances in the body.

So, is the calcium obtained from supplements effective enough to meet the daily needs of pregnant women? Basically, there’s nothing wrong with taking supplements. However, there are several aspects that need attention.

The human body, especially pregnant women, more easily digest calcium naturally obtained from food. As for calcium from medicines, not every human body can accept it. This is related to the content of other substances in these supplements.

Signs of calcium deficiency

Calcium needs of pregnant women during fasting

The calcium needs of pregnant women during fasting must be maintained. If not, there are some adverse effects that affect the health of the body. Some of them are:

  • Getting tired easily is the effect that is most easily felt by pregnant women who are deficient in calcium. This is caused by the calcium present in the mother must be divided for the fetus in the womb.
  • Pregnant women who lack calcium will tingle more often. This can happen because blood circulation in the body is not smooth. If left, the tingling that is felt will turn into numbness.
  • Pregnant women will also easily feel cramps in certain parts of the body if they lack calcium intake. The phenomenon of muscle spasms is caused by weight gain triggered by fetal development.
  • If you often feel bad mood during pregnancy, there is a possibility of calcium deficiency. This is because calcium also has a role in neurotransmitters contained in the human brain.

So if you feel the symptoms above, immediately consult a doctor to avoid the worst possibility. Keep meeting calcium needs even though you’re fasting, yes!

Not only calcium, pregnant women must meet the needs of this important nutrient

Moms, besides calcium you also need to make sure your body gets other important nutrients.

Here are some types of important nutrients that you should not miss either when fasting or not fasting:

1. Calcium

During pregnancy, calcium is needed for the development of healthy teeth, bones, heart, nerves and muscles of the baby. When a pregnant woman does not consume enough calcium, it is drawn from her bones for her baby.

It is important for pregnant women to consume adequate amounts of calcium every day before, during and after pregnancy. The recommended amount of calcium during pregnancy is 1,300 milligrams per day for teens ages 14 to 18.

And 1,000 milligrams per day for women ages 19 to 50. That means at least three daily servings of calcium-rich foods such as low-fat or low-fat milk, yogurt or cheese, or calcium-fortified soy drinks.

2. Folate or folic acid

Folic acid is one of the most important nutrients that Moms must fulfill during pregnancy. This important vitamin reduces the risk of birth defects affecting the spinal cord.

All women of childbearing age and pregnant women should consume at least 400 micrograms daily. Natural food sources of folate include nuts, green leafy vegetables and citrus fruits.

In addition, folic acid nutrition can also be obtained through fortified foods such as cereals, pasta and bread, as well as supplements.

3. Iron

Another important nutrient is iron. And sadly, iron deficiency in the mother is the most common nutritional deficiency during pregnancy.

Pregnant women need at least 27 milligrams of iron every day. Foods with high and moderate amounts of iron include red meat, chicken and fish, fortified cereals, spinach, some green leafy vegetables and nuts.

For vegetarians and women who don’t eat much meat, increase iron absorption by combining plant sources of iron with foods rich in vitamin C.

For example, try a spinach salad with mandarins or an iron-fortified cereal with strawberries.

Fasting tips for safe and healthy pregnant women

Fasting is indeed a very important worship for Muslims. But while pregnant. Moms also have to focus on the condition of the little one in the womb.

In addition to meeting the needs of calcium and other nutrients, during fasting try the following safe tips so that worship remains safe and smooth!

1. Pregnant women must meet their water needs during fasting

Moms must remember that your little one is completely dependent on all nutrition and hydration. So, never forget to pay attention to the intake of fluids that enter the body.

Dehydration is a big concern, especially if Ramadan falls during long hot summer days. Symptoms of dehydration to watch out for include dark urine, dizziness, headaches, fatigue, dry mouth and infrequent urination (less than three or four times a day).

If you feel dizzy, weak, tired, confused or tired while fasting, even after resting, then you should immediately break your fast.

2. Meet the nutritional needs of pregnant women during fasting with a healthy diet

A balanced diet with a variety of foods can provide pregnant women with sufficient nutrition for pregnancy. Safe food practices are also important, as pregnant women are at increased risk of food poisoning.

Pregnant women need a balanced diet including:

  • Grains: Includes breads, cereals and pasta made with whole wheat flour, as well as brown rice, whole wheat corn or tortillas.
  • Fruit: All types of fruit, including fresh, frozen, dried or canned without added sugar.
  • Vegetables: A variety of colorful vegetables, fresh, frozen or canned without added salt should be included. Raw sprouts should be avoided.
  • Protein foods: Choose lean proteins from meat, poultry, fish, eggs, beans and peas, peanut butter, soy products and nuts. Pregnant women should avoid eating tilefish, shark, swordfish, marlin, orange roughy and king mackerel, and limit white (albacore) tuna to four ounces per week. Deli, lunch meats and hot dogs should be reheated to 165°F, if consumed.
  • Dairy products: These include low-fat or fat-free milk, cheese, yogurt and fortified soy milk. Unpasteurized milk and some soft cheeses made from unpasteurized milk should also be avoided.

3. Avoid excessive physical activity

There’s a good chance you’ll have less energy when you fast, so avoid strenuous activities or sports.

Stamina in the body when fasting must be maintained properly, especially for pregnant women. For this reason, try to avoid excessive physical activity during the fasting period.

4. Immediately cancel the fast if you feel tired

Moms, if the body feels that it is no longer strong enough to undergo fasting, it is better to consider canceling it immediately.

Don’t force yourself if your body is unable to fast. The most appropriate thing Moms can do is avoid the worst risks.

Also include healthy food when breaking the fast so that the body’s energy and stamina are replaced properly.

5. Set time off and don’t stress

Another thing that needs to be considered for pregnant women who are fasting is rest time. Don’t ignore the signs your body is giving you, go and rest if you feel sleepy.

Adequate sleep is a must if you fast during pregnancy. Apart from rest periods, Moms also need to avoid stress-triggering factors.

Even though fasting can affect women emotionally, it’s important to remember that the health of yourself and your baby is more important than anything else.

Immediately take some precautions against stress, one of them by always thinking positively. If stress hits, you can cancel your fast and consult a doctor.

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