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Nutritionist Explains Immunity Boosting Measures For Pregnant Women
While expecting a baby, our wellbeing is of utmost importance. Whether its mental wellbeing or physical well-being. Our thoughts, actions and physical health are all passed down to the baby and thus it becomes important to make sure we keep ourselves immune from any DIS-EASE. While supplementing the diet with iron, calcium and folic acid is important during these 9 months, it is also important to stay away from unnecessary medications due to illness.
During pregnancy, a woman's immune system becomes suppressed, making it more difficult to fight off infection. Risks for the mother include Urinary tract infections, coughs, colds, flu, vaginitis, and postpartum infections.
Any antibiotics or antiviral medications disrupt the gut balance and limit the absorption of nutrients from the food we eat. Thus, its best to focus on building internal immunity and fight these pathogens with natural foods.
Immunity is our bodies army to fight against any invaders that enter our bodies. These invaders are the free radicals or toxins from the air we breathe, the food we eat, the water we drink. These invaders can also be the metabolic waste from the internal processes our bodies go through. Immunity is protection from disease and from the numerous bacteria's and viruses floating in the air.
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This does not mean the absence of germs, toxins, free radicals, or cancer cells. It means how well our body responds to it once they enter the body and how quickly can our bodies expel these out of our system. Immunity is not built over a day or a few weeks. It is also not dependent on a few food groups, contrary to the raging immune boosting drinks [1][2].
Immunity is built through daily habits and what we do every single day. 70 per cent to 80 per cent of our immunity is built in the gut. The gut is the digestive tract that helps digest, absorb, assimilate, and circulate all nutrition [3]. Building and taking care of the gut health becomes extremely important to improve immunity.
The factors that help enhance gut health and thus improve our immunity are:
1.
A
balanced
diet
rich
in
fibre,
pro
and
prebiotics
and
water
[4]
2.
Consistent
physical
activity
[5]
3.
Managing
stress
positively
[6]
4.
Getting
sufficient
sound
sleep
[7]
Can't Seem To Get Sleep While Pregnant? Read About Pregnancy Insomnia & Ways To Manage It
Balanced Meals:
•
A
diet
rich
in
Vit
C
from
all
citrus
foods
like
lemon,
Indian
gooseberry,
guava,
oranges,
and
pomelo.
•
The
metal
plate
should
have
some
fermented
foods
like
curd,
fermented
vegetables,
or
pickle.
•
Consume
freshly
cooked
vegetables
to
retain
all
its
nutrition
and
include
at
least
400
gms
vegetables
(cooked
+
raw).
•
Proteins
are
an
important
part
of
the
meal
and
should
be
a
part
of
all
meals.
It
helps
build
immunity
and
strength.
•
Make
sure
you
have
sufficient
Vitamin
D
levels.
Vitamin
D
is
linked
to
better
immune
response.
Expose
yourself
to
the
sun
for
at
least
20
minutes
each
day
or
30
minutes
over
the
weekend.
Supplementation
is
necessary
if
one
does
not
have
the
required
Vitamin
D
stores.
•
Zinc
is
crucial
in
the
immunity
building
process.
Pumpkin
seeds,
flax
seeds
and
sesame
seeds
are
significantly
high
in
zinc,
protein,
and
fibre.
1
tbsp
of
these
mixed
seeds
everyday
help
complete
a
major
portion
of
the
zinc
requirement.
Cashews,
peanuts,
almonds,
lentils,
legumes
are
all
a
rich
source
of
zinc.
Regular Physical Activity:
•
Being
physically
active
allows
for
better
blood
flow.
The
Nutrients
reach
the
baby
more
efficiently.
•
It
enhances
the
cardiovascular
system,
improves
blood
flow,
flushes
toxins,
keeps
the
endocrine
system
working
well,
circulates
antibodies,
and
reduces
stress
and
pain.
•
Physical
activity
may
help
flush
bacteria
out
of
the
lungs
and
airways.
This
may
reduce
your
chance
of
getting
a
cold,
flu,
or
other
illness.
Massages:
•
Massage
has
been
shown
to
increase
immune
system
function.
•
Regular
massages
lower
the
stress
hormone,
cortisol,
and
enhance
immunity.
Stress-free Environment:
•
Stress
creates
an
immune
response
and
raises
the
stress
hormone
thereby
compromising
immunity.
•
Make
sure
to
keep
away
from
stressful
situations
or
people
to
keep
the
immunity
levels
up.
Quality Sleep:
•
Our
body
systems
undergo
repair
and
maintenance
while
we
are
sleeping,
and
a
good
quality
sleep
ensures
that
the
immune
system
thrives.
•
A
short
afternoon
nap
is
an
icing
on
the
cake
to
build
your
immune
system.
Your first line of defence is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system strong and healthy. And these should be started even when you start planning a pregnancy. Your healthy eating habits are passed on to the baby as well.
On A Final Note…
Some more lifestyle practices for keeping the immunity high are:
•
No
Smoking
•
Moderate
alcohol
•
Laughing
more
Immunity needs to be built holistically through a lifestyle and not depend on only a few ways to build it.
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