pregnancy

Winter is a magical season, but it can sometimes bring a heightened risk of colds, flu, and other illnesses. For pregnant women, maintaining a strong immune system is especially crucial. Fortunately, there are plenty of natural ways to boost your immunity and ensure you and your baby stay healthy through the colder months. Here are some effective strategies to support your immune system during pregnancy in winter.

NOURISH YOUR BODY WITH IMMUNE-BOOSTING FOOD

Eating a balanced diet rich in nutrients is essential for a healthy pregnancy and a robust immune system. Incorporate plenty of fresh fruits and vegetables into your meals, focusing on those high in vitamin C like citrus fruits, peppers, and berries. Garlic and ginger are powerful immune boosters, so add them generously to your cooking. Fermented foods like yogurt, sauerkraut, and kefir can also support gut health, which is closely linked to immune function.

STAY HYDRATED

Hydration is key to maintaining a healthy immune system. Drink plenty of water throughout the day to keep your body functioning optimally. Herbal teas, such as ginger or nettle, can provide warmth and additional immune support. Bone broth is another excellent option, offering hydration and vital nutrients to support overall health.

GET PLENTY OF REST

Adequate sleep is vital for a strong immune system. Aim for 7-9 hours of sleep per night, and listen to your body’s cues to rest whenever you feel tired. Creating a bedtime routine, such as dimming the lights and avoiding screens before bed, can help improve sleep quality. Remember, rest is not just about sleep; taking breaks throughout the day to relax and rejuvenate is equally important.

EXERCISE REGULARLY

Moderate exercise can enhance immune function and overall well-being. Activities like walking, prenatal yoga, and swimming are gentle yet effective ways to stay active during pregnancy. Exercise improves circulation, reduces stress, and helps maintain a healthy weight, all of which contribute to a stronger immune system. Always consult your healthcare provider before starting a new exercise routine.

EMBRACE HERBAL SUPPORT

Certain herbs can be safely used during pregnancy to boost immunity. Echinacea and elderberry are well-known for their immune-supportive properties. Herbal teas made from these plants can be soothing and effective. Always consult with a healthcare provider or a qualified herbalist before using any herbs, as some may not be safe during pregnancy.

PRACTICE GOOD HYGIENE

Good hygiene practices are fundamental to preventing illness and it’s best to avoid being in close contact to others who are sick. I know some times this is impossible when we have littlies who are under the weather, so don’t forget to get your oils in the diffuser and on the bottoms of everyone’s feet. Disinfect commonly-touched surfaces and hands with all natural products like my favourite Thieves brand from Young Living (discount here!) and avoid toxic cleaners and sanitisers at all costs that contain nasty ingredients like Triclosan. These are well documented as being substances that cause hormonal, behavioural and other health issues PLUS they actually weaken your immune system!

MANAGE STRESS

Chronic stress can weaken the immune system, making you more susceptible to illness. Incorporate stress-reducing practices into your daily routine, such as deep breathing exercises, meditation, or prenatal yoga. Taking time for yourself to relax and unwind is not just beneficial for your immune system, but it also promotes overall well-being.

GET ADEQUATE SUNLIGHT AND VITAMIN D

Exposure to natural sunlight helps your body produce vitamin D, which is crucial for immune function. During winter, when the days are shorter, consider a vitamin D supplement, especially if you live in a region with long, dark winters. Always consult your healthcare provider before starting any new supplements.

STAY WARM AND COZY

Keeping your body warm during winter helps prevent illnesses. Dress in layers, keep your home comfortably heated, and avoid exposure to extreme cold. Enjoy warm baths and hot beverages to stay cozy and boost circulation.

Maintaining a strong immune system during pregnancy in winter involves a holistic approach, combining proper nutrition, hydration, rest, exercise, and mindful self-care. By embracing these natural strategies, you can support your immune health and enjoy a healthy, vibrant pregnancy, even during the coldest months of the year. Stay warm, stay healthy, and nurture your body and mind as you prepare to welcome your little one into the world.

CREATE A WARM COMFORTABLE ENVIRONMENT

The comfort of your birth space is paramount, especially during winter. Ensure that your home is adequately heated and that you have extra blankets, heating pads, and cozy attire on hand. Space heaters can be a great addition to your birthing area to maintain a warm environment. I had my fourth baby in front of the fire and it was the most beautiful experience! Don’t forget to have plenty of warm socks and slippers to keep your feet comfortable.

PLAN FOR POWER OUTAGES

Winter storms can sometimes lead to power outages. Be prepared with battery-operated lanterns, flashlights, and candles to ensure you have sufficient lighting. A portable, battery-operated heater can also be a lifesaver in keeping the birth area warm. Make sure your phone and other essential devices are fully charged, and consider having a backup power source if possible.

STOCK UP ON ESSENTIALS

Before your due date, stock up on all the essentials you’ll need for your home birth and the days following. This includes groceries, toiletries, and baby supplies like nappies and wipes. Having plenty of nourishing, easy-to-prepare meals on hand, such as soups and stews, can be incredibly helpful. Don’t forget to stock up on herbal teas and snacks for during and after labour.

PREPARE YOUR BIRTH TEAM

Ensure your midwife and any other birth attendants are aware of your plans and have clear instructions on how to reach your home, especially if the weather turns bad. Discuss backup plans in case your midwife or doula is unable to reach you due to severe weather. It’s also wise to have a reliable method of communication, like a landline phone, in case cell service is disrupted.

PLAN FOR POSTPARTUM COMFORT

The postpartum period is a time for rest and recovery, and the winter season can provide a cozy backdrop for this special time. Prepare a comfortable space with plenty of pillows, blankets, and easy access to all necessary supplies. Warm baths, herbal teas, and nourishing foods can aid in your recovery and provide comfort.

STAY INFORMED AND FLEXIBLE

Winter weather can be unpredictable, so it’s important to stay informed about the forecast and be flexible with your plans. Have a backup plan in case of emergencies, and stay in close communication with your birth team. Being prepared for any scenario will help you remain calm and focused.

Preparing for a winter home birth involves thoughtful planning and preparation, but it also offers a unique opportunity to create a warm, intimate setting for welcoming your baby. Embrace the tranquility and beauty of the season, knowing that you’re well-prepared for this special moment in your life.

Immune Support: Natural Ways to Boost Immunity During Pregnancy in Winter