17 october 2024 : Fasting and Women’s Health: Karwa Chauth Tips to Prevent Hormonal Disruptions
As the festival of Karwa Chauth approaches on October 20, married Hindu women prepare for a day-long fast. Before participating, it’s crucial to consult a health professional to ensure that fasting is safe for your body. While fasting has many health benefits, it can also lead to negative health effects.
Dt. Varsha Krishna Gade, a Consultant Dietitian and Nutritionist at Motherhood Hospitals in Pune, explains that women experience different hormonal responses to fasting due to factors like menstrual cycles and reproductive health. Fasting can disrupt menstrual cycles, affect luteinizing hormone and ovulation, and raise cortisol levels. Thus, it’s essential to follow specific tips to maintain health and avoid hormonal imbalances during Karwa Chauth.
She emphasizes that Karwa Chauth is a festival where women fast for their husbands, symbolizing a strong marital bond. Proper hydration before the fast begins is vital. Drinking enough water during the pre-dawn meal (Sargi) can help maintain fluid balance throughout the day, reducing stress and fatigue.
Dt. Varsha recommends including hydrating foods such as cucumbers and watermelons in your Sargi. This meal is critical to the festival, and adding nuts and seeds in recommended amounts can be beneficial. It’s important to consume citrus and protein-rich foods, while avoiding oily and heavy meals to sustain energy levels throughout the day. If fasting adversely affects your health, it might be wise to skip it. Women should also avoid strenuous activities and instead practice deep-breathing exercises to manage anxiety and stress during the fasting period. When breaking the fast, opt for sweets made with natural sweeteners like honey and jaggery instead of refined sugar, and keep meals mild to prevent acidity.
Dr. Rajeshwari Panda, Head of the Dietetics Department at Medicover Hospital in Navi Mumbai, concurs that while fasting can be spiritually fulfilling, it can also impact women’s health, particularly hormonal balance. She provides advanced tips for navigating Karwa Chauth fasting while minimizing hormonal disruptions:
- Pre-Fast Preparation:
- Nutrient-Dense Diet: In the days leading up to the fast, focus on a diet rich in complex carbohydrates, lean proteins, healthy fats, and plenty of fruits and vegetables.
- Hydration: Stay hydrated to prevent dehydration-related hormonal imbalances.
- Mindful Fasting:
- Listen to Your Body: If you feel dizzy or weak, break the fast immediately.
- Avoid Strenuous Activity: Limit intense physical activity during the fast to prevent hormonal fluctuations.
- Post-Fast Nutrition:
- Gradual Reintroduction: Avoid overeating when breaking the fast; gradually reintroduce foods to stabilize blood sugar levels.
- Nutrient-Dense Meals: Focus on fiber-rich, protein-packed meals to support hormonal balance.
- Supplementation:
- Consult a Dietitian: If you have concerns about hormonal balance, talk to a dietitian about possible supplementation, like B vitamins or magnesium.
- Chronic Conditions:
- Individualized Approach: If you have conditions like PCOS, thyroid disorders, or diabetes, seek personalized fasting guidance from a healthcare provider.
- Additional Considerations:
- Menstrual Cycle: If you have irregular cycles, discuss fasting with your healthcare provider, especially if you’re trying to conceive.
- Long-Term Fasting: Frequent or prolonged fasting can significantly impact hormonal balance.
Dr. Anu Sadashiv B, a Consultant in Reproductive Medicine at Milann Fertility Center in Bengaluru, warns that even short periods of fasting can lead to stress hormone spikes, abnormal menstrual cycles, and metabolic disruptions. She notes that women’s responses to fasting depend on various factors, including age and health conditions.
To minimize potential hormonal disruptions while fasting, consider the following precautionary measures:
- Stay Hydrated: Drink plenty of water and electrolyte-rich fluids, like coconut water, before starting your fast. High-water-content fruits and milk can also help maintain hydration.
- Light Meals Upon Breaking Fast: Opt for meals rich in proteins and healthy fats to manage insulin sensitivity and blood sugar levels effectively.
- Choose Energy-Sustaining Foods: Incorporate Sargi that provides lasting energy and keeps you full longer.
- Stress Management: Engage in meditation, gentle yoga, and relaxation techniques to help keep cortisol levels stable.
- Avoid Caffeine: Steer clear of caffeinated beverages, as they can cause dehydration, digestive issues, and anxiety.
- Limit Sodium and Sugary Foods: High-sodium and processed foods can lead to dehydration, while excessive sugar can cause blood pressure spikes.
- Focus on Fruits: Start your meal with fruits for fiber and hydration to combat acid reflux.
- Monitor Your Health: Keep an eye on your blood sugar levels and be alert to any adverse reactions.
By following these recommendations and collaborating with your healthcare provider, you can enjoy Karwa Chauth while safeguarding your hormonal health and overall well-being.