It’s Ramadan at the moment and my baby just turned 5 months old. I was determined to fast every day but alas things don’t always go according to plan. So in an attempt to rescue my Breast milk supply, I decided take a break from fasting for a day to  rest and replenish.

Firstly, there is an Islamic concession for pregnant and breastfeeding women. I think understanding this is important as you embark on your journey. There is a huge emphasis placed on the importance of breastfeeding in Islam and so there is never a time that you should feel compromised in terms of your own heath as well as your child’s while you are fasting. (Here is a fatwa/Islamic ruling relating to breastfeeding and fasting)

My little one is still exclusively breastfed (read this article on why I am waiting for her to hit six months before I introduce solids) and she is fed on demand and so it has been a bit of a challenge maintaining good supply as well as not causing myself to feel completely depleted. 

Here are some tips that I found helpful in my own research on making my breastfeeding journey successful during Ramadaan

Calories matter

As the days march on during Ramadan I tend to eat less. This was a revelation to me when I started tracking my caloric intake and realised that I was actually eating less than the recommended amount of at least 1800 kcal a day.

So here’s a reminder to eat enough, making sure that the calories you are consuming are nutrient dense. Prioritise real food over processed food. If all else fails, fruit smoothies with full fat/double cream yogurt are a great way to increase your energy intake healthily without it making you too full. My typical Suhoor meal consists of yogurt and rolled oats/granola with almonds , chia seeds and a seasonal fruit. I then have an egg with half a slice of whole wheat bread OR half an avocado with salt and lemon. I then drink a cup of instant coffee (terrible advice here… but this is my crutch in life) , lots of water and a glass of coconut water.

Prioritize hydration

I am absolutely terrible at this mainly because I don’t like waking up at night to empty my bladder. However, I have found that slow and steady does, indeed, win the race. So, small sips during iftaar, tarweeh and before bed trump massive amounts all at once at suhoor time. I love reminders and measurables, so setting up alarms for fluid intake is something that has helped me. 

Early signs of dehydration include mental fogginess, dark urine, fast heart beat, dry lips, low milk supply, headaches. 

Avoid caffeine

Or at least reduce your caffeine intake. Caffeine has a duiretic (water losing effect) on you which can lead to worsening dehydration which in turn can negatively affect your breast milk supply.

 Diet

The general principles of a balanced diet apply here. I would not recommend any further restrictive diets during fasting for example; diets that limit carbohydrates or other big food groups. Eat a balanced, well portioned meal at both suhoor and iftaar. This should include a protein, carbohydrate (preferred low GI, high fibre, unrefined sources) and healthy fat.

Feeding on demand

This is more of a general breastfeeding recommendation but still valid while fasting. Breastfeeding is a symbiotic relationship where if either party has a need they will signal to the other for a feed. For example if your baby wants to feed for any reason (hunger, tiredness, comfort, illness) you will offer the breast. In the same way, if the mama has a need (full breasts, engorgement, needing to connect) they will offer the breast. This doesn’t stop while fasting. Feeding on demand (and even more frequently) will ensure adequate milk supply.

Galactogogues (a food or drug that promotes or increases the flow of a mother’s milk.)

While diet, hydration and feeding on demand are the main foundational tenets of good milk supply, there are some herbs/natural supplements that can support your body as well. I chatted to Nadia Maheter, who was my doula during  my last pregnancy. She is also a postpartum care provider who makes her own herbal products aimed specifically at supporting women post partum.  (This is her http://thedoulaeffect.co.za)

These are her top recommendations for natural adjuvants for breastfeeding support:

1. Oat straw:  anxiety and nervous system recovery. Supports the mother as a whole.
2. Red raspberry leaf: herb, uterine tonic, fortifying breast milk, rich in elemental nutrients 
3. Stinging nettle: high in iron, enriches milk, increases milk supply
4. Alfalfa sprout: rich in vitamins C, B and K, adds creaminess to milk, assists with satiety in babies.
5. Moringa: hailed as a superfood. Also a galactogogue. Rich in iron, vitamin  A and K. Contraindicated in those who are trying to conceive.
6. Fenugreek: needs to be taken in large amounts. caution for those who are prone to low blood sugar levels as it can cause relative hypoglycaemia.
7. Fennel: seeds or root. Tastes amazing as a tea, adds volume to breast milk.

I really hope this has helped somewhat in your breastfeeding journey. This, Ramadaan, is the month of mercy and so let us show ourselves as moms a little bit of the mercy we so readily pour out to everyone else in our lives. Remember that every effort is rewarded (Insha Allah).