It is very common for women to struggle with getting sick when pregnant. The reason for this is; your immune system is compromised by pregnancy, therefore making you more susceptible to sickness. A great way to combat this issue it to build up your immune system. Here are 7 ways to boost your immunity while pregnant.
Note: There are many natural things that you could normally take that may not be safe to take while pregnant. As always, don’t forget to run these things by your doctor. Everyone’s body, baby, and pregnancy is different. It’s always a good idea to play it safe when, adding anything into your diet/routine.
1. Raw Honey
There’s a lot of controversy around pregnant women eating raw honey. There is a very small risk that raw honey may contain clostridium botulinum bacteria. Of course, do your own research and run it by your doctor, but in most cases raw honey can be safely ingested while pregnant.
Honey is a strong, antioxidant and antibacterial food, containing beneficial compounds of vitamin E, vitamin K, and polyphenols. Honey is naturally soothing, and can help speed up the healing of sore throats, allergies, and other minor ailments. Consuming local raw honey will naturally boost your immune system.
If you are uncomfortable with raw honey, still reach for something filtered or pasteurized. There may not be as much benefit to taking it as there is to consuming raw honey, but it will still help boost your immunity.
2. Vitamin C
Taking Vitamin C is an excellent way to naturally boost your antioxidant levels, as well as aide in the natural production of collagen, and assist with tissue repair and healing.
It is very important to consume vitamin C daily because your body does not naturally store it. Vitamin C can help with the absorption of iron/transporting oxygen throughout your body. It has also been shown to support your baby’s brain, bone, and teeth development.
Making sure you have a balanced diet full of fruits and vegetables can help contribute to your vitamin C intake. However, additionally supplementing vitamin C can benefit you and your baby greatly. Just be sure not to take too much, as over consumption can result in stomach cramping and diarrhea.
3. Zinc
Zinc is a vital trace mineral. It is important for the creation of our DNA, the development of new tissues, the growth of cells, wound healing, and immune system support. Zinc is very important and your need for it increases when pregnant. Pregnant women should be getting 10 to 50 mg of zinc per day.
Since zinc is a natural healer, it is incredibly important for building up your immunity. As well as shortening the duration of sicknesses.
Be sure to check your prenatal vitamins, as most prenatals contain a good amount of zinc. The rest can be supplemented separately and or included in your diet. Eating zinc-rich foods (such as beef, oatmeal, or chicken) can lessen your need for separate supplementation.
4. Pro/Prebiotics
Pro/pre-biotics are live micro organisms that are naturally found in your gut. They are the “good bacteria” that balance out the bad bacteria and keep your digestive system healthy.
Both probiotics and prebiotics are excellent for your general health, but more importantly, can help support your immune system. Not only do they help protect your gut, but they also can affect the good bacteria in other areas of your body. Pro/prebiotics can help protect against bacterial vaginosis, GBS, help improve blood sugar levels in women with gestational diabetes, help improve your mood, weight, energy levels, and heartburn.
Both probiotics and prebiotics can be found in yogurt, fresh fruits and vegetables, fermented and unfermented milk, sauerkraut, kimchi, kombucha, and kefir. Always be sure to run fermented foods by your doctor or midwife. Some brands of food are safe to eat when pregnant while others are not.
5. Elderberries
Elderberries are an antibacterial, antiviral, and immune system boosting natural medicine. They have been used by people for hundreds of years to treat colds, the flu, and even constipation. Rich in bioflavonoids, elderberries have been known to soothe irritation, inflammation, promote respiratory health, clear sore throats, coughs, colds, and other respiratory ailments.
Elderberries contain a good amount of vitamin C and have been shown to improve the production of immune compounds.
Just like probiotics, elderberries may reduce the risk of bacterial vaginosis, as well as UTIs and yeast infections. These dark, purple berries can inhibit the growth of bacteria and help boost immunity and prevent diseases.
Be sure to exercise caution when consuming raw elderberries. Unripe berries can be toxic and should be avoided. Be sure to find a natural syrup, tea, juice, or vitamin that has been properly processed and is low in sugar. This will allow you to get the most benefits out of the berries as well as keep you safe from anything raw or unripe.
6. Vitamin D3
Vitamin D3 works in your body to naturally improve your immune system, improve blood levels, and improve your endocrine system. All three of these can help keep you from getting sick during cold and flu season.
Most prenatal vitamins contain vitamin D, but do not contain an adequate amount. Vitamin D deficiency can lead to several issues, such as preeclampsia, low birth weight, preterm birth, blood pressure issues, and blood sugar imbalance.
A recent study showed that pregnant women need around 2000-4000 IUs of vitamin D a day. The average prenatal vitamin only contains 400 IUs, therefore additional supplementation is needed daily.
A few easy ways to supplement vitamin D are; spending time in the sun, taking a vitamin D supplement, taking cod liver oil, and consuming plenty of fortified foods. Such as milk, egg, yolks, and salmon.
7. Bone Broth
Bone broth is full of vital amino acids, such as glycine, proline, glutamine, and arginine. All of these play a huge role in supporting your immune system. Drinking bone broth can help to build a healthy gut, promote cell growth, and improve your sleep quality. All three of these things can help to heal your body, and naturally improve your immunity to sickness.
Bone broth naturally nourishes your body by creating a healthy gut microbiome. This can help you to fight off ingested pathogens. A healthy gut equals a healthy immune system.
A few easy ways to get bone broth down are; drinking it, making it into fun drinks (such as hot chocolate or adding it to a smoothie) and using it in soups.
No matter how you take it, your body will thank you for it!
In Conclusion
Finding something effective against sickness can seem almost impossible when pregnant. Trying several things can help you find something that will work well for you.
Even if you’re unable to avoid getting sick, the things I’ve listed can help to shorten the duration of a sickness. Whether you come down with something or not, building your immune system while pregnant is a good idea all around! It can benefit you postpartum and you will pass on your immunity to your baby through breastfeeding.
I hope you find something here helpful! Don’t forget to connect with me over on my social media where I post other helpful tips.
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