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. A safe meal is cooked 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 obstetrician-gynecologist in Lublin. 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 activities, about 30 minutes of walking outdoors daily is sufficient.
Agnieszka Anusiewicz
Midwife, PhD, health
sciences specialist in gynecological and post-natal nursing.
Frequently asked questions – FAQ
How to support immunity naturally during pregnancy?
Immunity during pregnancy can be supported by a balanced diet, adequate sleep and rest, physical activity adapted to your health condition, hydration and good hygiene.
What diet supports immunity during pregnancy?
The diet of the expectant mother should include fresh vegetables and fruits, whole foods, sources of protein, healthy fats and ingredients that support immunity, such as vitamins A, C, D, E, iron, zinc and omega-3 fatty acids.
What foods are worth eating for immunity during pregnancy?
It is worth reaching for, among others, vegetables and fruits rich in vitamin C, dairy products, eggs, fish, linseed oil, nuts, buckwheat, whole-grain bread and pickled products, if they are well tolerated.
Is vitamin D important for immunity during pregnancy?
Yes. Vitamin D supports the proper functioning of the immune system. During pregnancy, it's worth discussing your vitamin D levels and potential supplementation with your doctor.
Are pickles good during pregnancy?
Fermented products can be a source of vitamins, fiber, and probiotic bacteria, supporting the digestive system and immune system. It's important to choose products from a reliable source and ensure food safety.
Why is hygiene important during pregnancy?
During pregnancy, it's especially important to pay attention to hand hygiene, thoroughly washing fruits and vegetables, and safely preparing meals. This helps reduce the risk of infections and foodborne illnesses.
Does physical activity support immunity during pregnancy?
Yes, provided there are no medical contraindications. Regular exercise, such as walking, improves circulation, oxygenates the body, and promotes well-being. It's best to discuss the scope of activity with your doctor.
When to consult a doctor?
It is worth consulting a doctor about supplementation, frequent infections, disturbing symptoms, physical activity plan, and any situation in which the expectant mother is unsure whether a given method of supporting immunity is safe for her.
The information contained in this article is for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. It is recommended that you consult a physician or other qualified healthcare professional for advice regarding specific symptoms, ailments, or health conditions.