Winter Wellness for Pregnancy & Postpartum

Winter Wellness for Pregnancy and Postpartum

 We are in the midst of Winter here in the Northern Hemisphere and while most of us are staying home a lot, due to the current state of the world, it is still cold and flu season and therefore a good time to keep taking care of our bodies and immune systems to prevent illnesses. 

 Prevention is key in keeping our immune systems functioning optimally no matter the season, and right now more than ever it is important to stay home when sick to prevent spreading anything to others as well. So what can you do as a pregnant or nursing mama or birthing person to take care of your immune system?

 First things first -- eat a nutritious diet. 

 One of the biggest factors in staying healthy and well is making sure to eat well, which can be more challenging in winter or if you are experiencing the common symptom of nausea that often accompanies pregnancy. 

 As much as 70% of our immune system is housed in our gut where beneficial bacteria is used to stimulate the development of immune cells to help the body fight off pathogens. Supporting a healthy immune system means supporting a healthy digestive system via these beneficial bacteria. Probiotic-rich foods feed these beneficial bacteria and support healthy digestion and absorption of nutrients. Sauerkraut, kimchi, and miso, as well as yogurts containing live and active cultures are all good options to include in the diet.

 Pay attention to what food is in season in your area. ‘Tis the season for Vitamin C rich citrus fruits, root vegetables, and winter squash. Soups are a great way to incorporate many of the seasonal foods into your diet and a delicious and nutritious vegetable or chicken soup is medicine in a bowl. Consider making bone broth, or a vegetable mineral broth if you are vegetarian or vegan. These broths are deeply nourishing and great to drink on their own, or used as a base for soups and stews. As much as possible, eat an immune supportive whole foods diet, limiting processed foods, refined sugars, caffeine and alcohol, as these can contribute to a weakened immune system. 

 Get moving! 

 If you are pregnant or just had a baby, or if you live in a colder climate, this part may be more challenging for you, but do what you can! Daily movement or exercise can go a long way in supporting the immune system and reducing stress. Around 30 minutes of exercise at least 3 times weekly supports a positive mood and can reduce inflammation in the body. Walking and yoga are gentle ways to get some daily movement in -- and a bonus if you can do so out in the sun! 

 Our body is most able to synthesize vitamin D from the sun when our skin is exposed during the morning hours. Essential for optimal immune function, vitamin D deficiency has been linked to an increased susceptibility to infection. While we can’t get all the vitamin D we need from the sun alone, the sun provides a healthy dose and can help improve mood as well as immune function, especially during the colder and darker months.

Rest and de-stress. 

 Research has shown that sleep has a positive effect on immune function and actually strengthens the immune system by supporting the formation of immunological memory. As a pregnant or nursing mama or birthing person, this is a lot easier said than done. Whenever possible, carve in a  few extra minutes of rest each day, whether that is taking a nap, or spending a few moments in a quiet meditation. As much as possible, limit stress, which can have a negative impact on the immune system. Acts of self care to alleviate stress do not need to be expensive or time consuming and can be something as simple as taking a few deep breaths to reset, taking a warm shower or bath, or making yourself a hot cup of tea. 

 So, what about herbs and supplements during pregnancy and nursing?

 If you aren’t already, consider taking a prenatal vitamin during pregnancy and even for 6 months postpartum while nursing. Prenatal supplements contain important vitamins and nutrients such as vitamin C, vitamin D, zinc, and others that not only support the body in growthing, birthing, and feeding a baby, but also optimize immune function. If you are wondering what prenatal vitamin to take and if one is appropriate for you, talk to a knowledgeable practitioner or midwife for a specific recommendation. 

 Echinacea is an antiviral immune stimulating herb that has been demonstrated to be safe during pregnancy. It can be taken at the onset of cold or flu symptoms to reduce the severity and duration of symptoms. ½-1 tsp of the liquid extract taken twice daily is the recommended dose. 

 Elderberry is another antiviral herb that is commonly made into a delicious syrup with raw honey. While this herb has not been studied and found to be safe during pregnancy, many herbalists consider it to be safe in moderate amounts to prevent colds and flus. 1-2 tablespoons daily is the recommended dose. 

 Ginger is another warming, antiviral herb that has been used cross culturally in cooking and in herbal therapies for illness prevention and immune support. Ginger tea is also very soothing to sore throats. To make a powerful immune supportive tea as prevention or during a cold or flu, peel and grate 1 tablespoon of fresh ginger root, cover, and steep it in 1 cup of boiling water for 15 minutes. Add a squeeze of lemon and raw honey to taste. 

 Prevention is key in minimizing the risk of catching colds and flus and many other illnesses this season. We can do so by supporting our body’s robust immune systems through healthful nutrition, movement, sunshine, and vitamins and minerals. Preventing seasonal ailments doesn’t require lots of fancy supplements or time consuming practices and can be as simple as incorporating a few of the steps above. 

 I hope you are staying healthy and well this season and as the season shifts from Winter to Spring! 

The information in this article is for educational purposes and does not substitute for medical care. Please see your physician, midwife, or a knowledgeable care provider before self-treating with any herbs or supplements, especially when pregnant, nursing, or on any medications. 

 Written by: Whitney Staeb CPD of Birth Realm

Sources

“5 Ways to Boost Your Immune System Through Your Gut.” DuPage Medical Group, Dupage Medical Group, 11 Aug. 2020, www.dupagemedicalgroup.com/health-topic/5-ways-to-boost-your-immune-system-through-your-gut.

“Exercise and Immunity: MedlinePlus Medical Encyclopedia.” MedlinePlus, U.S. National Library of Medicine, medlineplus.gov/ency/article/007165.htm. 

Aranow, Cynthia. “Vitamin D and the Immune System.” Journal of Investigative Medicine : the Official Publication of the American Federation for Clinical Research, U.S. National Library of Medicine, Aug. 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/. 

Besedovsky, Luciana, et al. “Sleep and Immune Function.” Pflugers Archiv : European Journal of Physiology, Springer-Verlag, Jan. 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/. 

“6 Doctor-Proven Tips You Can Use to Prevent Flu .” Aviva Romm MD, 2 June 2020, avivaromm.com/flu-season-hits-hard-again/.