Immunity: 8 Ways to Support Your Immune System During Pregnancy

When you're expecting a baby, your body goes through some major changes, especially when it comes to your immune system, which needs to work hard to keep both you and your unborn child healthy.

Here, we outline eight practical ways to support your immune system during this exciting journey. We dive into the details of diet, sleep, stress, and supplements in immune system support. 8 ways to support your immune system during pregnancy

Supporting the immune system during pregnancy is crucial for the well-being of both the mother and the developing baby. Here are some general tips for maintaining a healthy immune system during pregnancy:

1.Maintain a balanced diet

Eating a balanced, nutritious diet that includes a wide variety of fruits, vegetables, whole grains, lean proteins and healthy fats means you will be providing your body with all the essential vitamins and minerals you need to stay fit and healthy throughout your pregnancy.

Replacing highly processed foods with healthy whole foods is a great way to ensure you get a balance of high-quality nutrients in your diet. "Superfood" ingredients like kale, quinoa, legumes and berries are rich in nutrients and particularly known to support your immunity during pregnancy. And you can sweeten your day with natural Manuka honey, which simply tastes delicious.

Try not to restrict any particular food groups from your meal plans, so include carbohydrates, dairy (if you eat them), and healthy fats whenever possible.

2. Stay well hydrated

Hydration is very important for overall health. However, it's even more important to stay on top of your water intake during pregnancy, as studies have shown that increasing water consumption may decrease the chances of some birth defects, and a study in Indonesia involving 38 pregnant women showed that dehydration could result in decreased birth weight.

While everyone is encouraged to drink around 1,450ml to 2,800ml of water every day, most pregnant women are advised to increase this by around 300ml. This will vary for each individual depending on their weight and other factors; Check with your doctor if you're not sure how much water you should be consuming.

3. Consider taking supplements

While a balanced diet should be your main source of nutrients during pregnancy, supplements are a safe and cost-effective way to help support immunity during pregnancy, especially if you avoid certain food groups due to dietary needs.

Some key supplements to consider taking during pregnancy include: iron, calcium, magnesium, omega 3 to support baby development, and vitamins D and C for general immune functions. You can supplement each of these vitamins individually, or take specific prenatal supplements to cover all of the above (and more).

It is important to consult with your primary care doctor before incorporating any supplements into your pregnancy routine.

4. Exercise regularly

If you are pregnant without complications and unless your doctor has told you otherwise, then doing regular, moderate aerobic and strength exercises is a great way to stay fit and healthy.

Exercise can help improve circulation, reduce stress, decrease systemic inflammation, and improve overall immunity, all of which can be beneficial to the health and well-being of both baby and mother.

5. Get enough quality sleep

Sleep plays a crucial role in regulating our immune system. Sleep, especially the deep phase known as slow-wave sleep, can increase the body's immune response, aiding in the redistribution of important immune cells and increasing the production of certain immune signaling substances.

Not only that, but for pregnant people in particular, poor sleep quality has been linked to lower health-related quality of life and can even lead to longer labors and a higher risk of needing a cesarean section, which which shows that there are many benefits to getting a solid eight hours of sleep each night.

If you feel uncomfortable or struggle to sleep well, the NHS has some good advice on tummy-friendly sleeping positions and insomnia remedies you can try.

6. Try to manage stress levels

Studies have shown that stress, especially prolonged stress over a long period of time, can lead to immune dysregulation, which can increase the risk of disease and worsen existing conditions.

During pregnancy, stress could even have a negative effect on the baby's development. That's why it's worth keeping your stress levels under control with calming techniques such as deep breathing, meditation, yoga or other relaxation methods.

Although this is particularly important during pregnancy, it is a good life practice to maintain ongoing well-being; Learn more about how to deal with anxiety in this guide.

7. Keep germs away

While your immune system works hard to keep you and your baby healthy over the course of your pregnancy, you can do your part to help by washing your hands regularly and avoiding close contact with anyone who seems sick, whenever possible.

8. Stay up to date on vaccinations

As your immune system changes during pregnancy, you will likely be more susceptible to infections. Making sure you get all the recommended vaccines each trimester means you are less likely to get sick by keeping your immune system strengthened the right way.

The NHS currently recommends getting your flu, whooping cough and COVID-19 vaccines for maximum protection for both mother and baby. Talk to your doctor to get a complete schedule of vaccinations you will need.

What is immunity?

Immunity refers to the body's ability to resist or defend itself against harmful microorganisms, such as bacteria, viruses and parasites, as well as other foreign substances.

Your immune system is a complex network of cells, tissues and organs, all of which work together to keep you healthy and well. If your body were a fortress, immunity would be a team of superheroes protecting it from germs.

There are two types of immunity:

1. Innate immunity: This is the defense system you are born with and is your body's first line of defense against germs that enter the body. This includes external parts of your body such as skin and mucous membranes, which prevent infections from taking hold. It also includes more internal immune systems, such as defensive cells that can help you develop fever or swelling, which are important for fighting infection.
2. Adaptive immunity: This type of immunity develops throughout life as the body is exposed to various pathogens. Incredibly, it learns and 'remembers' previous encounters with pathogens and will combat them with increasingly efficient responses if you are exposed again. This includes antibodies, T lymphocytes (T cells), and B lymphocytes (B cells).

How does pregnancy affect your immune system?

As anyone who has been through pregnancy will know, the body undergoes a wide range of complex changes throughout the nine months (and beyond!). This also applies to the immune system, which changes to support the growing fetus and to protect the pregnant parent from infection.

The main impacts that pregnancy can have on the immune system include:

• Suppressed immunity: During pregnancy, the immune system is somewhat suppressed to prevent it from attacking the developing fetus, which is carrying foreign antigens from the father. This is not a complete shutdown, but rather a slowing down and rebalancing to help keep the baby safe and let the pregnancy proceed smoothly.
• Changes in immune cells: Pregnancy leads to a change in the number and functions of a variety of immune cells. For example, there is an increase in regulatory T cells, which help maintain immune tolerance and prevent the immune system from attacking the fetus.
• Hormonal influence: Hormones, particularly progesterone and estrogen, play a significant role in keeping the immune system in check during pregnancy, helping to create the best environment for the baby to grow.
• Increased susceptibility to infections: While the immune system is changing to keep your baby safe and healthy, it could mean you are more likely to contract illnesses. For example, respiratory infections such as the flu may be more common and serious in pregnant people, and there may be a higher risk of complications.
• Protection against certain infections: On the other hand, the immune system also works to protect both the mother and the fetus from certain infections. The immune system may be more receptive to certain pathogens to ensure the well-being of the pregnant individual and the unborn child.

Conclusion

Remember, during pregnancy your body is undergoing a transformative experience, constantly adapting, protecting and ensuring the best possible environment for your baby's growth. You can help your immunity in pregnancy with a healthy diet, plenty of water, and prioritizing your own well-being during each trimester, whether through stress management or sleep.

It is important to note that individual health needs may vary and recommendations may differ depending on specific health conditions or circumstances. Therefore, pregnant people should always consult with their healthcare providers for personalized advice and guidance tailored to their unique situation.