If you are expecting a baby, you already know that pregnancy is a time that demands more care and attention for yourself than other times. This is especially true during the monsoon months, when increased humidity, dampness, and infections become inevitable.
During this period, you must ensure that your immunity is at its peak to keep you and your baby healthy and energetic.
The monsoon is a time when heavy rains are accompanied by waterlogged streets and an increased risk of waterborne diseases. Your body’s defense mechanism is often weakened to protect the life growing inside you, which means infections can reach you more easily during this time.
For example, the flu and viral infections, which are common during the monsoon, can easily become a risk for pregnant women. This is when you will need to shore up your immunity, in addition to staying well-rested and taking proper care of yourself.
The good news is that Mother Nature has provided a variety of immunity-boosting foods and habits that can be extremely helpful in keeping you safe and healthy during your pregnancy.
Monsoon Immunity Boosters For Pregnant Mamas
Foods that Are Good for Your Immunity
The foods you eat can directly affect your immune system’s power to ward off infections. When pregnant, you need more vitamins, minerals, and antioxidants than usual to keep your body and the baby growing inside you strong and healthy. Some of the foods that you should include in your diet more often during the monsoon include:
1. Vitamin C-Rich Foods
Citrus fruits
Amla (Indian gooseberry)
Bell peppers
Kiwi and strawberries
Vitamin C is a potent antioxidant that can support your body’s ability to fight off infections. It also aids in collagen synthesis, an essential protein for your skin as well as your baby’s tissues.
Foods rich in Vitamin C include citrus fruits such as oranges, lemons, and grapefruits. Amla is an Indian superfood that’s packed with Vitamin C, as well as fiber and other antioxidants that promote good digestion and energy.
Bell peppers, or capsicum, contain more Vitamin C than most citrus fruits. Kiwi and strawberries are a tasty, antioxidant-rich option that can be added to smoothies or eaten as a snack.
2. Ginger and Garlic
Garlic is a kitchen staple that has antibacterial and anti-inflammatory properties. Garlic has also been linked to improved immune function, making it a great immunity booster.
Ginger is also an important ingredient that helps with digestion and nausea, which can be an issue during early pregnancy. Add ginger and garlic to your soups, teas, or smoothies to ward off infections as well as add flavor.
Reviews published in the Journal of Medicinal Food and other peer reviewed sources describe antibacterial, anti-inflammatory, immune-modulating, and digestive benefits of garlic and ginger:
According to Koyyalamudi et al. (2022), Functional bioactive compounds in ginger, turmeric, and garlic (PMC) – garlic and gingerols found in garlic and ginger have antioxidant, antimicrobial, and anti-inflammatory capabilities. Ginger has also been used traditionally to aid gastrointestinal discomfort and nausea.
3. Leafy Greens and Vegetables
Leafy greens
Sweet potatoes and carrots
Dark leafy vegetables such as spinach, kale, moringa leaves, and others provide folate, iron, and antioxidants that work as an immune booster while ensuring healthy development of your baby. Moringa, popularly known as the “miracle tree,” is rich in Vitamin C, iron, and calcium, which are especially important for your body during pregnancy.
Beta-carotene present in other vegetables such as sweet potatoes and carrots is converted to Vitamin A by your body. Vitamin A is vital for both your and your baby’s immune function and vision.
4. Yogurt and Probiotics
The health of your gut also determines the strength of your immune system. Yogurt, especially probiotic yogurt, is very good for your gut health, which in turn improves your body’s ability to fight off infections. Probiotics, or the “good bacteria” in yogurt, help maintain a healthy balance of bacteria in the intestines, which is key for immunity.
5. Nuts and Seeds
Almonds, walnuts, sunflower seeds, and chia seeds
Nuts and seeds are good sources of Vitamin E, zinc, and omega-3 fatty acids, all of which help your body maintain a healthy immune response and also support brain development in your baby.
Related: 25 food That Will Increase Your Baby’s Brain Power
Drink to Your Health: Hydration Is Key
Water makes up more than two-thirds of our bodies, and it is necessary to consume enough fluids to keep your body hydrated during the monsoon. Increased humidity levels make it easy for the body to become dehydrated, which can compromise your immunity and make you more prone to infections.
Make it a point to drink plenty of fluids during the day, especially warm herbal teas, to keep your body healthy. Tulsi tea is excellent for helping your body fight respiratory problems and stay infection-free. Ginger lemon tea also helps with infections as well as nausea.
Make sure the water you drink is clean and filtered to avoid waterborne diseases during the monsoon season.
Herbal Remedies to Boost Immunity
Mother Nature has blessed us with a variety of herbs that can also aid in boosting your immunity, many of which are safe to use during pregnancy. However, as some herbs can be harmful to the baby, consult your healthcare provider before trying any herbal remedies during pregnancy.
1. Tulsi (Holy Basil)
Tulsi is an herb that has antibacterial, antiviral, and anti-inflammatory properties. It is excellent for supporting your overall health and immunity as well. You can make a cup of fresh tulsi tea or add it to your soups to help you maintain good health.
2. Ashwagandha
Ashwagandha is an adaptogen that helps your body cope with stress and fatigue, which are common during pregnancy. It can also help support your immunity during pregnancy. Ashwagandha should be used in moderation and only after getting a green signal from your healthcare provider.
3. Amla (Indian Gooseberry)
Amla is rich in Vitamin C as well as antioxidants, which are essential for your immunity. You can have it in the form of juice, powder, or raw to gain the maximum benefit from it.
Related: 12 Amazing Baby Shower Brunch Food Ideas
Lifestyle Changes to Strengthen Your Immunity
Apart from diet and herbal remedies, some lifestyle changes can also help you build your immunity during pregnancy. These include:
1. Get Enough Sleep
Your body needs time to rest and recover, especially when pregnant. Lack of sleep is a significant cause of a weakened immune system, so make sure you get at least 7-9 hours of uninterrupted sleep every night so that your body is able to combat infections better.
2. Manage Stress
Stress and anxiety, which can sometimes be an issue during pregnancy, can also lower your immune system. Try to practice stress-busting techniques such as deep breathing, meditation, and yoga to keep your immune system and mood strong.
3. Light Exercise
Light exercises such as walking or stretching are also good for keeping your blood moving and your immunity at peak levels. It is essential that you exercise only those workouts which are safe for pregnant women and always listen to your body.
Related:15 Foods to Avoid During Pregnancy
Essential Oils to Support Immunity
Essential oils such as tea tree oil, eucalyptus oil, and lavender oil also have antibacterial and antiviral properties that can help your body stay away from seasonal illnesses. You can use them in a diffuser to purify the air in your home or add a few drops in your bath to relax and revitalize your body. Make sure you dilute essential oils properly before use and consult your doctor before using them during pregnancy.
Related:10 Foods To Eat When Milk Supply Is Low
Stay Away from Infection Triggers
If possible, avoid waterborne diseases and infections during the monsoon by following some basic hygiene rules:
Wash your hands frequently, especially after handling food or coming into contact with any surfaces.
Avoid street food and always eat freshly cooked food.
Keep your house dry and well-ventilated to avoid the growth of bacteria and mold.
Related:10 Nutrient Rich Foods That Support Healthy Aging
Consult Your Doctor
It is a known fact that despite all your efforts, infections can sometimes occur and can be serious, requiring medical attention. If you find yourself experiencing symptoms such as fever, a continuous cough, body aches, or general lethargy, contact your healthcare provider.
They can guide you about medications or treatments that are safe for both your baby and yourself.
Conclusion
The monsoon and pregnancy can sometimes be tricky, but if you take proper care of yourself and pay attention to your body, you can avoid seasonal infections. Make sure you add these immune-boosting foods, natural remedies, and healthy habits to your daily regimen to stay energized and strong.
If you do find yourself falling ill, do not hesitate to contact your doctor for guidance. Follow the tips given above, and you and your baby will be sure to stay protected
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