In these unprecedented times of COVID-19, expectant mothers find themselves navigating the delicate balance between maintaining a healthy pregnancy diet and ensuring their immune system is well-equipped to fight infections. To help you make informed choices, we’ve compiled expert advice from registered dietitians and nutritionists, ensuring you receive accurate, reliable, and up-to-date information to support both you and your growing baby.
COVID–19 or Coronavirus was identified by the World Health Organization as a global pandemic. There are a few key measures people can take to combat this pandemic. Although hygiene standards such as regularly washing your hands are crucial. Use an alcohol sanitizer to disinfect your hands, wear a mask, and avoid touching your hand or mouth is recommended. But there are also other strategies to boost immunity, which is the need of the hour. In this article, we will learn about the Steps To Improve Immunity In Pregnancy In The Time Of COVID-19
Why do we need to focus more on the immune system?
The immune system is a complex network of cells and proteins that protect the body from infection. The immune system maintains a record of each germ that it has ever overcome so that it can easily identify and kill the microbe if it re-enters the body. While it is easier to assume that your immunity cannot be influenced, some improvements in diet and lifestyle will improve the natural defenses of your body. The boost in immunity will help you combat harmful pathogens swimming around us.
So, how to go on with improving your immune system?
These are a few ways in which you can improve your immunity in pregnancy in the time of COVID-19
#1. Reduce stress
We know that prolonged stay indoors has consequences for your mental well-being. Another concern that affects millions across the globe is the increasing anxiety around the pandemic. But stress is harmful to your health. So, you can follow the following things to destress yourself –
- Avoid nonessential traveling – Avoid non-essential travel of all kinds. Most of the COVID-19 positive cases are cases imported which later spread to communities. Remove access to the public transit system and public areas to reduce the risk of COVID-19 exposure.
- De-addict your body – Behaviours such as smoking, drug intake, and drinking too much alcohol have a strong link with compromised body defenses and respiratory diseases. Current evidence shows that individuals who drink heavy alcohol continue to suffer from ARDS one of the disorders triggered by COVID-19 infection.
- Meditate every day – The hormone known as cortisol releases too much stress and impairs your response to immediate conditions, making your body susceptible to infection. The best way to alleviate stress is by meditation, a proven, tested nervous activity. There are many YouTube channels as well that can help you out in practicing meditation.
- Write down a gratitude list
- Practice more and more breathing
#2. Get enough sleep time
The easiest way to assist the body to develop immunity is by sufficient snooze time for 7-8 hours: less sleep can fatigue you and impact brain function. Failure to sleep prevents the body from resting, which affects other body functions that affect your immunity. In a survey performed on 164 safe adults, people sleeping under 6 hours each night had greater risks of getting cold than those sleeping six hours or more each night. Seek to reduce screen time at least one hour before bed if you have difficulties sleeping because blue light from your cell, TV, and Laptop will disturb your circadian rhythm.
#3. Exercise regularly
One should exercise regularly keeping in mind social distancing. Although intense vigorous exercise will weaken your immune system, mild exercises will improve your immune system. Studies suggest that only one session of mild exercise in people with damaged immune systems will improve vaccinations’ efficacy. Frequent and mild exercise will reduce inflammation and assist immune cells in their daily regeneration. Moderate training includes fast walking, biking, jogging, swimming, and easy walking. Most people should aim at moderate exercise of at least 150 minutes a week.
#4. Improve Gut Health
Throughout our lifetime we are constantly become exposed to new pathogens, such as food additives, air pollen, dust, and dirt non-pathogens. Eat a total of 5 – 10 portions a day of colorful fruit and vegetables to enhance a happy microbe in the gut.
#5. Keep yourself hydrated
Hydration does not protect you from germs and viruses but your overall health needs to prevent dehydration. Dehydration may cause headaches and impede your physical performance, concentration, mood, digestion, and function of your heart and kidney. Such problems will render you more vulnerable to disease. Consume enough liquids a day to avoid dehydration. Water is recommended because it is free of calories, sugar, and additives. While tea and juice are both hydrated, because of their high sugar content you can restrict your intake to fruit juice and sweetened tea.
#6. Supply yourself with additional vitamins
If you are concerned about the correct amount of nutrients in your food, ask your doctor for a supplemental plan to improve your immune system.
- Vitamin C-A a key actor of the defense force is this specific vitamin. It contributes to avoiding the cold.
- Vitamin D-Vitamin D supplements have a slight protective effect against respiratory tract infections and protect against damage induced by oxidative stress. Vitamin D deficiency is common in most people, so a vitamin D supplement should be taken to enhance the immune response.
- Zinc – Zinc is a vital part of the fight against the infection of WBC. A zinc deficiency also allows you more likely to get sick with measles, cold or other viruses. In particular, for older persons, it is best to take a zinc supplement.
So, these are our top 6 steps to improve immunity in pregnancy during the time Of COVID-19. Therefore, you can do your bit by staying at home and keeping yourself safe. One person at a time, if improve immunity, the benefit will go to family, neighborhood, society, and the country. So, do not compromise your immunity!
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