The hormonal upheaval of pregnancy impacts the immune system and can make both the expectant mother and her baby more vulnerable. Additionally, certain medications are prohibited during pregnancy, so during this winter season, we've got you covered and are sharing some tips to help you strengthen your immune system.
And at the end of the article, we give you a list of foods that are real gems for your immune system!
The role of physical activity
During pregnancy, maintaining adequate physical activity contributes to your overall well-being. Opt for gentle exercises such as walking, swimming, prenatal yoga, or adapted gymnastics.
These activities promote blood circulation, relieve pregnancy-related pain, and help maintain a healthy weight. Remember to consult your healthcare professional before starting or modifying your exercise program to ensure it's appropriate for your specific situation.
Nutrition and prevention of deficiencies
Diversifying your diet by eating foods of various colors is often recommended to meet a wide range of nutritional needs. The "eat the rainbow" advice is a good example of this approach.
Nutrients from a variety of foods help support the body's natural defenses. Vitamin C, found in citrus fruits and berries, strengthens resistance to infections , while vitamin D, found in oily fish and dairy products, is crucial for optimal immune system function. Iron, found in green vegetables and lean meats, is needed for red blood cell production , while zinc, found in nuts and seeds, contributes to immune function .
If you want to supplement your diet with natural and super rich ingredients, don't hesitate to consult our posts on spirulina , baobab powder , or acerola berries !
Optimal hydration
Water is essential for many biological functions, including blood circulation, digestion, and the elimination of toxins. Adequate fluid intake also helps maintain optimal electrolyte balance, promoting the proper functioning of immune cells. Additionally, during pregnancy, fluid needs increase. Dehydration can lead to excessive fatigue and weaken the body's natural defenses.
Restful sleep
During the night, the body actively works to repair damaged cells and regulate various biological processes, helping to strengthen the immune system. A good night's sleep promotes the production of antibodies and cytokines, proteins essential in the immune response.
Chronic fatigue can weaken the immune system, increasing the risk of illness. To optimize your sleep, establish a calming bedtime routine and create an environment conducive to rest. If sleep problems persist, don't hesitate to discuss them with your healthcare professional to find solutions tailored to your situation.
And know that our first trimester , second trimester and third trimester infusions are soothing, anti-stress and will promote better sleep.
Limit sources of stress
Chronic stress can trigger the release of hormones like cortisol, which, at elevated levels, can weaken the immune system. During this already physically and emotionally demanding time, limiting sources of stress becomes essential. Relaxation techniques, such as meditation, yoga, or simply taking time for calming activities, will help you maintain emotional balance and therefore actively support your immune system.
The importance of barrier gestures
By limiting close contact and/or wearing a mask and practicing good hand hygiene, you significantly reduce the risk of infection, especially during periods of increased virus circulation.
Our recap of foods to favor!
Citrus fruits : The vitamin C they contain has antioxidant properties and will help you fight and eliminate microbes.
Garlic : It will help you fight infections and boost your immune system.
Spinach : rich in antioxidants, vitamin C (before cooking), iron and fiber, it's a great combo!
Ginger and turmeric : These spices are known to reduce inflammation and strengthen the immune system. You can add them fresh or powdered to your dishes. Ginger is also very effective in helping to combat nausea .
Probiotics : These colonize the digestive system and fight harmful bacteria. Fermented foods (yogurt, kefir, sourdough bread, fermented milk, sauerkraut, etc.) are rich in probiotics and are therefore particularly beneficial for strengthening the immune system!
Foods rich in vitamin D : It stimulates the cells of our immune system. You'll find it in particular in oily fish, egg yolks, and mushrooms.
Dark chocolate : thanks to its magnesium content, it is excellent for our immune system and is a perfect anti-stress!
For other natural tips, such as using essential oils ( ravintsara or tea tree ), visit our Instagram page!