5 Tips To Boost Your Immune System During Pregnancy
Pregnancy impacts a woman’s immunity system adversely. During pregnancy, a woman’s Immune system is naturally under-functioning or suppressed so that her body does not reject the fetus or embryo, considering it as a foreign object. As a result, the immune cells lose a part of their capability to protect the body against infections and ailments. It thus becomes important to boost immunity during pregnancy and take necessary measures for the same.
1. Eat Immune boosting foods: –
It is imperative to maintain a balanced and healthy diet during pregnancy. There has to be the right proportion of green vegetables, citrus fruits, meats, oils, nuts, and seeds. These foods can be a rich source of minerals, fatty acids, and vitamins. A high protein diet is recommended in all meals. Zinc, selenium, copper, iron, Vitamin B-6, A, E, and C are very important for the optimum functioning of the immune system. Consumption of colored vegetables and fruits, whole grains, fish, and low-fat dairy products is the best during pregnancy. Citrus fruits, seafood, fortified cereals are nutrient-dense foods, and the inclusion of these in everyday diet would promote optimum immune function. Snacking on nuts during pregnancy is also an excellent idea. Nuts are packed with a variety of health benefits. Almonds prove to be the best of nuts during this phase. Organic versions of food items should be preferred as pesticides and toxins reduce immune system functioning.
2. Junk food to be avoided: –
The Immune system is already week during pregnancy. Hence, it is not worth making the system work harder by the consumption of junk food. Regular intake of refined sugars, packaged, and processed foods make it very difficult for the body to maintain a strong immune system. Consumption of pizzas, burgers, chips, sodas, and other junk snacks to please the taste buds should strictly be refrained from during pregnancy. It is best to stick to a routine balanced diet. One should also refrain from the consumption of caffeine and alcohol during this period. The intake of junk food will not only adversely affect the mother’s immunity system but also impact the immunity of the newborn.
3. Pop up supplements: –
An experienced medical practitioner is the best person to suggest relevant prenatal supplements during pregnancy. A pregnant woman requires extra nourishment and has to ensure the intake of the right vitamins and minerals in the correct proportion. It is essential to have a proper dosage of probiotics, Vitamin D, Zinc, and hence supplements get mandatory during this span. These requirements may not be perfectly catered by the routine meals and food consumed. Hence supplements are the best way to boost and upkeep immunity during pregnancy.
4. Engage in medium intensity exercises: –
An exercise schedule has to be worked upon when pregnant. Exercise not only boosts immunity but also maintains fitness and prepares a woman’s body for childbirth. The more active and physically fit a female is during pregnancy, the less susceptible she is too cold and other daily life ailments. It is believed that regular exercise results in appropriate and controlled weight gain, reduced symptomatic pains, decreased chances of gestational diabetes, well-controlled blood pressure, and improved immune system. Sleep deprivation is also very common during pregnancy. An effective exercise plan helps in regulating sleep and can prove to be very beneficial during pregnancy.
5. De-stress: Enjoy a peaceful slumber: –
Pregnancy can be very stressing early on. Coping up with the symptoms may not be very easy. Meditation, yoga, light music, reading up an interesting book, or taking a warm, comforting massage are excellent ways of distressing one’s body and mind. Hence, a pregnant woman will have to carry a positive attitude to ensure that stress does not take a toll on her immunity system. It is a phase of emotional transition and hence may be very taxing. Hence it is important to go to bed early, take short naps, and keep oneself refreshed. Proper sleep at night can also boost the immune system. Stress may result in loss of sleep, and sleep deprivation is associated with an altered immunity system. Eight hours of uninterrupted sleep during pregnancy ensures that the immune system primed and on the go to fight off invasions.