How to Boost Immunity During Pregnancy?

Your immune system is like a shield – it protects you from illness, germs, toxins and infections by providing resistance. It is one of the most essential systems in your body, without which the functioning of your organs and overall health can be compromised. While pregnant, you need to take extreme care of yourself because you’re not just looking after yourself but your baby as well. Pregnant women are said to be more prone to diseases and infections than women who are not pregnant. This is because the body lowers its immunity so that the mother’s body does not reject the baby, so an expecting mother must do everything it takes to keep her immune system top-notch.

Keep reading to learn how to boost immunity during pregnancy and ensure a healthy pregnancy journey.

How Does Pregnancy Affect Your Immune System?

Pregnancy brings about numerous changes in a woman’s body, including significant alterations to the immune system. Here are a few ways pregnancy affects your immune system:

1. Immune Suppression

During pregnancy, the immune system undergoes modulation to prevent the mother’s body from rejecting the fetus, which carries antigens from the father. This involves a delicate balance between immune tolerance and defence mechanisms to ensure fetal development while protecting the mother from infections (3).

2. Increased Susceptibility to Infections

Due to changes in their immune response, pregnant women may become more susceptible to certain infections. For instance, the body’s ability to fight off viral and bacterial infections can be compromised, making pregnant women more prone to illnesses such as influenza and urinary tract infections.

3. Altered Immune Cell Activity

The activity and function of various immune cells, such as T cells and natural killer cells, are altered during pregnancy. These changes are essential for promoting tolerance to the fetus and maintaining a healthy pregnancy, but they can also impact the mother’s overall immune response (1).

4. Hormonal Influences

Pregnancy hormones, such as progesterone and estrogen, play a significant role in modulating the immune system. These hormones help to create an anti-inflammatory environment in the early stages of pregnancy, which is necessary for embryo implantation and reducing the risk of miscarriage.

Effects of Weak Immune System in Pregnancy

So, what happens if you have a weakened immune system during pregnancy?

• If your immune system is weak, you’re making it easier for infections, toxins, and germs to enter and thrive.
• You will be more prone to flu than usual.
• Tiredness and fatigue are common during pregnancy, but if your immunity is low, you’ll see a whole new level of tiredness and fatigue.
• Morning sickness is common during pregnancy , too, but like tiredness and fatigue, you’ll see more of this than usual, thanks to a weak immune system.
• Your immune system plays a crucial role in your baby’s growth and development. If your baby’s growth is slow or stunted, your weakened immune system could be a contributing factor.

Tips to Boost Immune System When Pregnant

Maintaining a strong immune system during pregnancy is essential for the mother’s and baby’s health and well-being. Here are a few tips on how to boost the immune system when pregnant:

1. Include Probiotics in Your Diet

Take probiotics regularly. Probiotics are found naturally in foods like kefir, yoghurt, and sauerkraut, but you can take supplements that are found over the counter in medical stores or the supermarket as well. Probiotics help in increasing your immunity as well as your child’s. It can also help protect your child from asthma and allergies in the long run.

2. Eat a Balanced Diet

Eat a nutritious diet. Pregnancy can cause you to crave a lot of weird food, and while it is okay to indulge occasionally, you need to remember that you’re eating for two people – you and your child, and your child needs good, healthy food. Ensure you have enough protein, carbs, fat, vitamins and the whole lot that falls under nutrition – these foods help boost the immune system during pregnancy (8).

3. Prioritise Rest

Make your well-being a priority by ensuring you get enough rest during pregnancy. Your body, already dealing with significant changes, needs adequate sleep to function optimally and boost your immunity. Give yourself the rest you deserve, both physically and emotionally.

4. Create a Positive Environment

Ensure a positive environment around you. As surprising as it sounds, laughing can help boost your immunity. Wallowing in a negative environment is the last thing you need during your pregnancy.

5. Take Prenatal Vitamins

Taking prenatal vitamins, especially those containing vitamin C, vitamin D, and zinc, can help support your immune system during pregnancy.

6. Stay Hydrated

Keep yourself hydrated. Water should be the elixir of life, considering how much we depend on it. Make sure you drink 8 to 12 glasses of water daily without fail.

7. Practice Good Hygiene

Washing your hands regularly and maintaining good personal hygiene can help prevent the spread of infections and keep your immune system strong.

8. Exercise Regularly

This is highly beneficial for you and your baby as the body needs exercise. It can help keep a tab on your body temperature, regulate blood flow, and help with hormonal balance.

9. Get Vaccinated

Ensuring you are up-to-date with recommended vaccinations, such as the flu shot, can help protect you and your baby from preventable illnesses (2).

Food to Increase Immunity During Pregnancy

Eating the right foods is crucial to increase immunity during pregnancy and ensure your and your baby’s health. A balanced diet rich in nutrients can help strengthen your body’s defences against infections. Here are some foods that can enhance your immunity during pregnancy:

1. Citrus Fruits

Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, which is essential for a strong immune system. Vitamin C helps stimulate the production of white blood cells, which are key to fighting infections (4).

2. Spinach

Spinach is packed with essential vitamins and antioxidants, including vitamins A, C, and E, which help boost immunity. It also contains folate, an important nutrient during pregnancy that supports fetal development. Incorporating spinach into salads, smoothies, or cooked dishes can enhance your overall nutrient intake (7).

3. Yoghurt

Yoghurt is rich in probiotics, beneficial bacteria that support gut health. A healthy gut is closely linked to a strong immune system. Yoghurt also provides calcium and vitamin D, which are important for the health of both mother and baby. Choose plain, unsweetened yoghurt for the best health benefits.

4. Garlic

Garlic is known for its natural antibacterial and antiviral properties, making it a powerful immune booster. It contains compounds that enhance the immune response and help protect against infections. Adding garlic to your meals can enhance flavour and contribute to your health (5).

5. Nuts and Seeds

Nuts and seeds are excellent sources of healthy fats, vitamins, and minerals that support immune function. Almonds provide vitamin E, which is crucial for immune health, while sunflower seeds are rich in zinc. Snacking on various nuts and seeds can provide essential nutrients and energy throughout the day (6).

6. Berries

Berries such as strawberries, blueberries, and raspberries are high in antioxidants and vitamin C, making them great for boosting immunity. These nutrients help protect cells from damage and support the immune system. Enjoy them fresh, in smoothies, or as toppings on yoghurt or oatmeal.

7. Lean Proteins

Lean proteins like chicken, fish, beans, and lentils provide essential amino acids for producing immune cells. Proteins are crucial for tissue repair and overall health during pregnancy. Incorporating various protein sources can help ensure you meet your nutritional needs.

FAQs

1. How much sleep do I need to support my immune system during pregnancy?

Pregnant women typically need 7-9 hours of quality sleep per night. Adequate rest is essential for maintaining a strong immune system and overall health.

2. When does the immune system return to its normal state after childbirth?

The immune system typically returns to its pre-pregnancy state within 3 to 4 months postpartum (9). In the immediate days following childbirth, hormonal changes trigger an increase in inflammation as the body adjusts. Breastfeeding can also impact immune function, providing antibodies to the baby while influencing the mother’s immunity.

Follow the above points to improve your immune system during pregnancy, and make sure you take pregnancy in your stride with a smile. This can be a trying time for you, but you have the license to pamper yourself with all the love and care in the world. Begin by boosting your immunity so that both you and your child have a healthy life.

References/Resources:

1. Mor. G, Cardenas. I, The immune system in pregnancy: a unique complexity; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3025805/

2. Pregnancy: how to help protect you and your baby; GOV.UK; https://www.gov.uk/government/publications/pregnancy-how-to-help-protect-you-and-your-baby/pregnancy-how-to-help-protect-you-and-your-baby

3. Kareva. I; Immune Suppression in Pregnancy and Cancer: Parallels and Insights; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7191218/

4. Miles. E. A, Calder. P. C; Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8264544/

5. Garlic; University of Rochester Medical Center; https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=Garlic#

6. Using Nuts and Seeds for Immune Support; Institute for Natural Medicine; https://naturemed.org/using-nuts-and-seeds-for-immune-support/#

7. Eating healthy during pregnancy; March of Dimes; https://www.marchofdimes.org/find-support/topics/pregnancy/eating-healthy-during-pregnancy

8. Have a healthy diet in pregnancy; NHS; https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet/

9. Groer. M. E, Jevitt. C, Ji. M; Immune changes and dysphoric moods across the postpartum; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4323631/

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