In every woman’s life, pregnancy is the phase during which she undergoes radical physical, mental and emotional transformations. From being responsible solely for your actions, you also need to take up responsibility for the well-being of the baby growing in your womb. More so during pregnancy, when your immunity levels are already at an all-time low, you have to take further precautionary measures to keep yourself and your baby healthy. Does that mean you keep yourself locked safely indoors due to the fear of catching the bug from the germ-infested world outside? Surely not! Here are five wonderful tips that will help you boost your immune system during pregnancy:
1. Eat Right
Though this goes without saying, closely watching what you eat is a very important factor contributing to the healthy growth of your baby as well as for giving you an immunity boost. Make sure you enjoy a diet rich in leafy greens, fruits, and whole grains. A study by the Cambridge University found that leafy greens contribute to improving body-wide immunity responses. They are also chockfull of essential nutrients like folic acid, vitamin C, calcium, vitamin B and beta-carotene. Fruits like berries are antioxidant powerhouses that fight free radicals, thereby reducing your susceptibility to infections and illnesses. Whole grains are great sources of fiber that improve your gut health and keep you full for long periods. Apart from these foods, you must also include protein-packed foods like chicken, eggs, and other lean meats, omega 3-rich fish and nuts and calcium-rich dairy products in your diet. Infuse your meals with the goodness of garlic, another natural immune-booster.
2. Enjoy Peaceful Slumber
Sleep is another determinant of a healthy immune system. A study conducted by the International Journal of Immunopharmacology found that disturbed sleep and irregular sleep patterns alter the immunological, neuroendocrine and thermal functions of the body, thereby contributing to susceptibility to diseases. Another study conducted by Sleep Medicine found that chronic sleep loss can contribute to adverse pregnancy outcomes. Make sure you catch at least 8 hours of undisturbed sleep every day. In case you are facing difficulty in getting adequate sleep, consult your doctor about the measures you should take to bring your sleep cycle back on track.
3. Engage in Medium-Intensity Exercises
Keeping yourself physically active all throughout your pregnancy will not only lower your risk of delivery complications but also help bolster up your immunity. Low to medium intensity exercises like yoga, walking and kegels can do wonders towards boosting the functionality of the white blood cells that help keep infections at bay. Just make sure you take your doctor’s approval before adopting any form of exercise in your daily regimen.
4. Pop Your Vitamins
Taking prenatal vitamins during your pregnancy is an excellent practice to ensure that your body gets its required dosage of nutrients that your diet may tend to fall short on. Based on your doctor’s recommendation, ensure you’re meeting your daily recommended intake of nutrients with the help of prenatal vitamins. Even on days when you experience terrible morning sickness or food aversions, your prenatal vitamins can supplement your deficient diet with essential nutrients including folic acid, iron, calcium, vitamin C and many more. These nutrients are important for your good health, as well your baby’s development.
5. Just Relax
Sure, pregnancy can be a pretty stressful experience, especially when you are clueless about what’s coming your way, but it is important that you make conscious efforts towards keeping yourself calm. Many studies have proven the hazardous impact of stress on immunity function. Make sure to begin your day with at least 15-20 minutes of meditation that helps you calm your mind. Practice deep breathing yogic techniques each time you feel your anxiety levels rise. Go for regular prenatal massages that can increase your blood flow and help you unwind from the daily stress.
Apart from these tips, make sure you also keep yourself well-hydrated so that your body can flush out toxins and prevent dehydration. Wash your veggies and fruits properly before consumption and as far as possible, stick to the organic varieties. Avoid traveling to places where the risk of you contracting infections is high and be extra cautious while visiting hospitals. Practice healthy habits and enjoy a lifestyle that you’d wish your child would grow up to adopt. Congratulations on the wonderful news!
About the Author
Aradhana is from India. She is a veteran writer on topics concerning parenting, child nutrition, wellness, health and lifestyle. As a regular contributor to popular sites like Huffington Post, Natural news, Elephant journal, Thehealthsite, Naturally Savvy, Curejoy and MomJunction.com, Aradhana writes to inspire and motivate people to adopt healthy habits and live a stress-free lifestyle. Follow her on Twitter!
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