How to take care of your immunity during pregnancy using natural methods?

WE SHOULD TAKE CARE OF OUR IMMUNE SYSTEM ALL YEAR ROUND. DURING PREGNANCY, IT'S ESPECIALLY IMPORTANT TO STIMULATE THE IMMUNE SYSTEM USING NATURAL METHODS. THERE ARE MANY, BUT YOU SHOULD USE ALL OF THEM. ONLY THEN WILL THEY PRODUCE THE EXPECTED RESULTS. SO, ONLY…

Natural methods of strengthening immunity include proper diet, physical activity, adequate sleep and rest, and good hygiene.

Pregnancy diet for immunity

During the fall and winter months, pay particular attention to a proper diet to strengthen your body and minimize the risk of infection. Ingredients that support the immune system are found in basic foods, so incorporating them into your diet shouldn't be a problem.

A pregnant woman's diet should include fresh vegetables and fruits from trusted sources.

If your meals are well-balanced, your immune system will surely thank you. You should pay attention to your intake of immune-supporting vitamins such as vitamins A, E, D, and C. A pregnant woman's diet should prioritize vegetables and fruits, which are sources of vitamin C (fresh peppers, berries, citrus fruits, cabbage), eaten with iron-rich foods to facilitate its absorption, and vitamin A (dairy products, eggs, fish, butter). Sources of beta-carotene include carrots, pumpkin, spinach, apricots, mango, peaches, and leafy greens. Omega-3 fatty acids are equally important for immunity. These are found in saltwater fish (herring, salmon, mackerel, sardines, cod, and flaxseed oil). If possible, choose wild-caught fish.

Vitamin D and minerals during pregnancy

The immune system of a pregnant woman is also strengthened by vitamin D (its natural source is the sun and oily fish), vitamin E (oils, nuts, leafy vegetables).

Minerals such as iron and zinc are also important for improving immunity.

Iron is primarily found in meat, offal (liver), spinach, and eggs. Zinc is found in buckwheat, whole-wheat bread, and meat.

Fermented products are becoming increasingly popular, as they are a source of numerous vitamins, fiber, and probiotic bacteria. This benefits the immune system, as well as digestion and the digestive system. Furthermore, fermented products contain less sugar than their raw counterparts, making them a suitable alternative for women with gestational diabetes. Proper hydration is also important.

Hygiene during pregnancy

During pregnancy, due to the risk of various infections, including Covid-19, you should ensure the safety of your meals. Before preparing them, always thoroughly wash your hands and the ingredients that will be used to prepare the meal. A safe meal is heat-treated at a minimum temperature of 60°C for 30 minutes, which kills viruses like SARS-CoV-2.

A physically active expectant mother

It's crucial to remember to be physically active, unless there are medical contraindications. It's best to consult with your gynecologist or physical therapist. Walking is a great option, as it improves circulation and oxygenates the body. The CDC (Centers for Disease Control and Prevention) recommends that pregnant women engage in at least 150 minutes of physical activity per week . If you don't have the opportunity or desire for longer periods of activity, about 30 minutes of walking outdoors daily is sufficient.

Agnieszka Anusiewicz
Midwife, PhD, health
sciences specialist in gynecological and post-natal nursing.