A guide on how to boost your immune system during pregnancy
If you’re expecting a child or know someone who is, you may notice a worry surrounding illnesses. This is totally normal, as expectant mothers want to do everything they can to protect their child from harm. Pregnancy changes the body in so many ways, and one of these ways is lowering certain parts of the immune system, which can result in susceptibility to illnesses.
Despite not sounding like it, decreased functionality of the immune system is a good thing but it will mean that a helping hand will need to be given to help your body fight off infections. To find out more about why your immune system is affected in this way, and how you can help improve its functionality, read on as we discuss what happens to your immune system while pregnant.
Is your immune system weaker when you are pregnant?
Pregnancy affects all systems within the body, including the immune system. Once you conceive, your immunity will be lowered to stop your body from rejecting the foetus. This is because differences between the unborn child’s blood type and the mother’s could cause complications. Whilst this will protect your baby, it means that you could be more susceptible to illnesses such as common colds and some viruses. It should be noted though that whilst some parts of the immune system will be suppressed, this doesn’t mean that pregnant women will be more susceptible to all illnesses, as increased resistance to viruses like HIV has been shown.
If you get sick while pregnant does it affect the baby?
In most cases, getting an illness during your pregnancy won’t affect the foetus. However, it can be very draining as your body is already battling many other changes alongside fatigue and pregnancy symptoms. For that reason, it is recommended that mothers try to boost their immune systems to prevent catching any illnesses. Additionally, whilst common illnesses such as mild colds and flu will not harm your baby, more serious infections like chickenpox and hepatitis can pose a risk of pregnancy loss, premature birth, and permanent conditions such as blindness or deafness.
When does the immune system return to normal after pregnancy?
It can take up to one year after giving birth for the mother’s immune system to return to normal pre-pregnancy levels. As such, it is important to carry on supplementing your immune system to help protect against illnesses and viruses, especially if you are choosing to breastfeed your child.
What can you do to safely help boost your immune system during your pregnancy?
There are lots of things that you can do to give your immune system a helping hand. We’ve listed these options below to help you implement a daily routine that can reduce the risk of catching an illness or infection throughout your day-to-day life. Of course, this will not eliminate the risks, but they will ensure that you’re protecting yourself and your child to the best of your ability for a smoother pregnancy journey.
Take daily probiotics
Probiotics are live cultures that can benefit gut health and improve digestion. There are studies which suggest that during pregnancy, probiotics may reduce depression and anxiety, help prevent eczema in infants and reduce pregnancy complications. Ultimately, by protecting your gut, you will be helping to boost your immune system and fight off infections and illnesses.
Probiotics can be found naturally in the following foods:
You can also choose to take probiotics in a capsule form. Many readily available supplements are safe to take during pregnancy, but you should always consult your doctor before taking anything new.
Make sure you are sleeping well and resting through the day
Getting a good night’s rest is essential for staying healthy and strong during your pregnancy and keeping your immune system in good shape. Remember that your body is working very hard to grow and provide for your child, so it’s likely that you’ll feel more fatigued throughout the day. If you feel that you need to take a nap, listen to your body and don’t be afraid to do so. If your pregnancy is causing you to feel restless, there are a few ways you can improve your sleep quality.
- Caffeine generally should be avoided during pregnancy, but is naturally found in drinks such as teas. One or two cups of caffeinated tea a day may be fine but where possible try to reduce your caffeine intake by drinking fewer cups of tea or opting for decaf teabags.
- Limit your exposure to electronics, especially during the evening to stop blue light exposure.
- Relieve stress with light yoga, meditation or recreational activities such as painting.
- Try to regulate your sleeping schedule to be the same every day.
- Increase your magnesium intake to help you achieve a better quality of sleep. Consult your doctor before doing so.
Sanitise regularly
Personal hygiene is always important, but even more so when carrying a child as you’re at a higher risk of picking up an infection or illness. Make sure that you regularly clean and disinfect the surfaces of your home, especially if you have pets or other young children. You’ll also want to wash your hands regularly to stop the spread of germs. We’d recommend opting for a gentle hand soap, as regular use of hand sanitisers can dry out the skin.
Eat a nutritionally balanced diet every day
t’s important that you try your best to eat balanced meals every day. Understandably, this may feel like a challenge due to cravings, lack of energy to cook, and restrictions on some food items that are not safe for pregnant women to eat. However, providing your body with the nutrition it needs is essential for maintaining a healthy immune system. It is recommended that pregnant women increase their intake of the following foods:
- Protein - this will replenish energy levels and strength. You can get a good amount of protein from foods such as meat, eggs, nuts, chickpeas, and tofu.
- Green leafy vegetables - these vegetables are packed full of antioxidants, vitamins, and minerals. Try eating more spinach, cabbage, kale, and spring greens. Just make sure that you wash these thoroughly before eating to remove any dirt or pesticide residue.
- Kiwis - kiwis are naturally full of essential vitamins that can help to fight off infections, making them an excellent choice for pregnant women who need the extra boost.
- Citrus fruits - packed full of vitamin C, these fruits can help to increase white blood cell count to fight illnesses.
- Garlic - if you don’t like citrus fruits, garlic offers the same benefits to improve white blood cell productivity.
- Turmeric - turmeric has plenty of natural defense and anti-inflammatory properties that make it a fantastic healthy way to give your immune system a helping hand. You can take it in supplement form* or add a spoonful to your foods and drinks.
*Please consult a healthcare practitioner before taking any supplements to ensure they are suitable for you and your baby.
Increase your vitamin intake while pregnant
Alongside an increased intake of vitamin C, there are other important nutrients that pregnant women are recommended to take in supplement form. One of the easiest ways to do this is to take a prenatal supplement or daily pregnancy vitamin complex to ensure your body is getting what it needs.
Optibac For Pregnancy 30 capsules £20.99
If you’d like to focus on taking individual supplements to monitor your levels more closely, the main recommended vitamins for use during pregnancy are folic acid, iron, calcium, omega-3 fatty acids, and vitamin D.
Keep up to date with vaccinations
Your doctor or nurse will be able to advise you on which vaccinations should be updated during pregnancy as you may be more likely to catch certain illnesses or diseases. Vaccines will be especially recommended if you are travelling abroad to a country that has a presence of harmful diseases like malaria or the Zika virus, but you’ll also be encouraged to make sure you’re up to date with flu and whooping cough vaccines.
Are there any other at-home remedies for boosting your immune system when pregnant?
Of course, there are plenty of ways to ensure you’re caring for yourself the best you can. For example, if you already eat a balanced diet and take pregnancy supplements, you may wish to focus on your mental health. You can do this by doing light exercise, taking a pregnancy exercise class, or meditating. Consistent and prolonged exercise has been thought to improve immune function and lower infection risk, especially during the first trimester. You’ll also want to ensure that you stay hydrated at all times, and you may even wish to invest in a humidifier to alleviate cold symptoms if you do get sick.
Improve your pregnancy journey with Planet Organic
Whilst some women seem to breeze through pregnancy, others may find it difficult and stressful. We’re here to support you, no matter if you’re just looking for extra supplement support or whether you need to satisfy pregnancy cravings with healthy and delicious organic food. Browse through our dedicated pregnancy and fertility shop to find products that suit your personal needs.
