Supporting Your Immune System During Postpartum - Or Anytime
This is a tough topic since the best thing you can do for your immune system is getting enough sleep… which is obviously hard to do when you’re postpartum.
I actually struggled with getting sick during my first postpartum, so this is something that’s been top of mind this time around.
The other tough part of trying to stay healthy post-pregnancy is that it’s not only vital for you but also for your newborn. I also recognize it will be virtually impossible for us to stay cold-free this time around since we also have a two-year-old who goes to daycare part-time.
While I can’t avoid getting sick entirely, there are a few things I do to support my immune system - these are recommendations anyone can use to support immune health.
Prioritize Nutrient-Dense Foods
When people think about immune health, they often jump straight to supplements, but it’s really important to look at your diet first.
Some nutrients that play especially important roles in immune function include:
Vitamin C: Citrus fruits, strawberries, kiwi, bell peppers, broccoli
Vitamin A: Sweet potatoes, carrots, spinach, eggs
Zinc: Pumpkin seeds, beans, lentils, yogurt, seafood
Protein: Beans, lentils, tofu, eggs, Greek yogurt, fish, poultry, lean meats
Omega-3 fats: Salmon, sardines, walnuts, chia seeds, flaxseed
Colorful fruits and vegetables: There’s a reason we say eat the rainbow! Plants provide antioxidants and phytonutrients that support normal immune function, and different colors provide different benefits.
If you are interested in eating for immune health, try this One-Day Meal Plan:
Move Your Body
You don’t need an intense workout, but moving daily can make a big difference (obviously once cleared by your provider). Moderate, consistent movement supports immune health while also helping with mood and energy.
Manage Stress Best You Can
Depending on how you feel postpartum, this might be a really tough one and I don’t mean to minimize that. However, chronic stress can influence immune function. For me, this means exercising daily, taking a few minutes to myself no matter what, showering daily (!!), or just putting my feet in the grass.
Supplements
I always recommend food first, but there are a few supplements I turn to for immune health as well.
Fresh, raw garlic is great to take when you feel yourself coming down with a cold. I like to crush a clove of raw garlic and mix it with a little honey. Garlic contains compounds like allicin that have been studied for their antimicrobial and immune-supporting properties. Raw is best as these compounds can be destroyed when heated.
I’m also a fan of medicinal mushrooms and astragalus. If you’re nursing, though, it’s always a good idea to check with your healthcare provider before starting herbal supplements since we don’t have great safety data for many of them.
I’ve also been using Pique’s Daily Immune, and one thing I genuinely appreciate is that it actually tastes good. I’m incredibly sensitive to the flavor of supplements, and if something tastes unpleasant, I know I won’t stick with it. Daily Immune combines vitamin C with organic elderberry, which is a great combo for when I feel I need a little extra support. I feel good about giving it to my toddler, too.
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I want to know - what do you swear by for immune health? Share in the comments!
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