Yoga Mamas: Toronto's Leading Prenatal Postnatal Wellness Centre
  • Promotions
  • Wellness Services
    • Wellness Concierge
    • Abdominal Massage
    • Acupuncture
    • Cosmetic Acupuncture
    • Cesarean Scar Release Therapy
    • Chinese Herbal Medicine
    • Chiropractic Care
    • Counselling >
      • Individual Counselling
      • Couples Counselling
    • Craniosacral Therapy
    • Online EFT Tapping
    • Fascial Stretch Therapy
    • Home Visits
    • Online Holistic Nutrition
    • Gua Sha Glow Facial
    • Introduction to Solids
    • Infant & Kids Massage
    • Infant Sleep Consulting
    • Kinesiology
    • Kinesio Taping
    • Lactation Consulting
    • Light Therapy >
      • The Healing - Deep Tissue Light Therapy
      • The Recharge - Full Body Light Therapy
      • The Glow Up - Face Light Therapy
    • PEMF Therapy
    • Lymphatic Drainage Massage
    • Massage Therapy
    • Naturopathic Medicine
    • Osteopathy
    • Pelvic Floor Physiotherapy
    • Physiotherapy
    • Online Speech Language Therapy
    • Ultrasound For Blocked Ducts
    • Vitamin Injections
  • FITNESS
    • 6 Month Pass+
    • Reformer Pilates
    • Personal Training
    • In Studio Classes
    • The 9 Month Pass
    • On Demand Classes
    • Online Classes
  • Doula Care
  • WORKSHOPS & EVENTS
    • Online HypnoBirthing Education
    • Childbirth Education
    • Sound Bath Events
    • Special Events
    • Infant CPR Training
  • Free Events
  • Professional Trainings
    • Doula Trainings
    • Yoga Teacher Trainings
  • Blog
  • SHOP ONLINE

5 Tips for Boosting Your Immune System in Pregnancy

9/27/2020

 
Picture
Written by Dr. Nikita Sander, Yoga Mamas Naturopathic Doctor 
​

During pregnancy, we know there is a seemingly never-ending list of changes that your body will experience. Some of those changes are occurring within the immune system, which will undergo many modifications from the moment conception occurs and throughout postpartum. While these modifications are important for the health of the pregnancy and fetal development, sometimes these changes can also leave mamas more susceptible to common illnesses such as the flu, colds, urinary tract infections and food poisoning. In most cases, your baby is protected from harm if illness occurs, however certain illnesses can become harmful for you and baby1.
 
Ready or not, we have officially entered the Fall season, which also means that we are that much closer to Cold and Flu season. With this in mind (not to mention the current Covid-19 pandemic), it’s important to know what you can do to help naturally boost your immune system during pregnancy, aside from the no-brainer of maintaining good hand hygiene. 
Picture
De-Stress and Take Care
Stress overtime can also weaken your immune system, increase inflammation in the body and increase overall susceptibility to becoming sick. The experience of pregnancy itself can be stressful for many.
 
Stress management and self-care should not be an option. Find a few things you enjoy doing and do them often, whether it’s mediation, prenatal yoga or pilates, prenatal massages, reading, speaking with friends, etc. Try prioritizing self-care by inputting it into your schedule first and then planning the remainder of your schedule around your self-care activities.
Picture
You Can Never Go Wrong With Sleep
A good night’s rest on a consistent basis is one of our body’s best-known weapons for protecting us against illness. Sleep is our body’s opportunity to rest, restore and repair. Quality sleep helps to reduce inflammation and the effects of stress on the body, restore hormonal balance, reset our energy stores and of course boost our immune defenses against harmful infections. Our Dream Sessions were created specifically for new and expecting mamas providing them a quiet space for rest and sleep.
 
Sleep deprivation during pregnancy has also been associated with further risk of pregnancy complications such as gestational diabetes, high blood pressure and even mood and hormonal disturbances.
 
Many mamas will experience sleep disturbances at some point during their pregnancy perhaps due to discomfort, pain, change in hormones or even those annoying trips to the bathroom. A few ways to enhance deep sleep include investing in a quality pregnancy sleep pillow, building a bedtime routine that also involves avoiding screen use at least 30-60 minutes before bed, diffusing lavender essential oils or trying out a magnesium supplement before bed. And of course, don’t forget to empty that bladder before getting cozy. 
Picture
Keep It Moving
We’ve all heard the laundry list of benefits of regularly engaging in exercise. Did you know that exercise could also boost immune function? Exercise during pregnancy is no exception to this!
 
The current recommendation for exercise during pregnancy is for at least 150min of moderately vigorous exercise weekly, which translates to at least 5 times a week for 30min. This should be a mixture of aerobic, strength training and stretching exercises (hint: prenatal yoga). Exercise during pregnancy is even recommended for those who did not exercise regularly prior to pregnancy! If you're looking to work out at home, Yoga Mamas On Demand is a beautiful online portal filled with pre-recorded prenatal fitness videos ranging from 5 minutes to 60 minutes.
 
Be sure to consult your midwife, OBGYN, pelvic floor therapists or other care providers for the green light to engage in physical activity if you have any pregnancy complications.
Picture
Food Is Medicine…Literally!
Consuming a balanced diet that consists of at least 7-8 servings of fresh vegetables and fruits, sources of healthy fats, proteins and complex carbohydrates is a proven way to fuel a healthy immune system while also supporting the health and development of baby.
 
Try creating meals that boast a variety of different colours like greens, yellows, oranges, reds and so forth in order to get a variety of different nutrients and antioxidants. Foods rich in vitamin A, C, D, E, zinc, folate, selenium and iron can give your immune system the boost it needs to continue to keep you healthy all season long. 
 
Vitamin A is rich in foods like sweet potatoes, carrots, squash and dark leafy greens. Vitamin C can be easily found in foods like oranges, kiwi, bell peppers, broccoli, leafy greens, etc. Zinc, Vitamin E and selenium are rich in foods such as nuts and seeds, especially pumpkin seeds and sunflower seeds and Brazil nuts respectively. While we know vitamin D can be absorbed from exposure to sunlight, some food sources can also include eggs, fish and dairy. Looking for recipe inspiration? Check out our Prenatal Immune Boosting Smoothie Recipe.
 
Let’s not forget about classic staples such as lemon, garlic, ginger and turmeric, which all have immune boosting properties as well! Get creative and try incorporating these staples into your next dinner. Questions regarding prenatal nutrition? Book an online Holistic Nutritionist Appointment.
Picture
Immune Boosting Supplements  
While supplements do not replace a balanced diet, there are a handful that can be included during pregnancy that support immune health while also supporting baby’s growth and development. At the very least, all mamas should be on a quality prenatal, which will provide an extra source of key, immune-friendly nutrients like vitamins C, D, E, folate, iron, zinc and selenium.
 
In addition, here are 2 favourites that can be used throughout pregnancy and breastfeeding:
  • Probiotics – At least 70% of our immune system is located in the gut!
  • Echinacea - one of the safest cold-fighting herbs that can be used throughout pregnancy and postpartum
Be sure to chat with your Naturopathic Doctor, Midwife, OBGYN or other healthcare provider before starting any new supplements!

​References:

  1. Pregnancy Complications | Maternal and Infant Health | CDC. Cdc.gov. https://www.cdc.gov/reproductivehealth/maternalinfanthealth/pregnancy-complications.html. Published 2020. Accessed September 27, 2020.
  2. Nodine, P. M., & Matthews, E. E. (2013). Common sleep disorders: management strategies and pregnancy outcomes. Journal of midwifery & women's health, 58(4), 368–377. https://doi.org/10.1111/jmwh.12004
  3. Pregnancy Complications | Maternal and Infant Health | CDC. Cdc.gov. https://www.cdc.gov/reproductivehealth/maternalinfanthealth/pregnancy-complications.html. Published 2020. Accessed September 27, 2020.
Online and In-Clinic Naturopathic Medicine Appointments

Questions about how to naturally best care for your body in pregnancy? Book an appointment with Naturopathic Doctor Dr. Nikita Sander.
BOOK NOW

Comments are closed.

    Categories

    All
    Beautiful Things
    Breastfeeding
    Community
    Doula
    Events
    Free Workshops
    Online Wellness Services
    Osteopath
    Pelvic-floor-physiotherapy
    Prenatal Health
    Prenatal Yoga
    Wellness
    Wellness Wednesdays
    Workshops
    YOGA

    Archives

    May 2025
    April 2025
    December 2024
    November 2024
    October 2024
    September 2024
    July 2024
    May 2024
    March 2024
    February 2024
    January 2024
    October 2023
    September 2023
    August 2023
    July 2023
    June 2023
    May 2023
    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    August 2022
    July 2022
    May 2022
    April 2022
    March 2022
    February 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    January 2021
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    March 2020
    February 2020
    January 2020
    November 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    September 2016
    August 2016
    July 2016
    December 2015
    July 2015
    May 2015
    March 2014
    December 2013

Services

Wellness
​Movement
Education 
Doula Care
​Gift Cards

ABOUT US

Our Team
Testimonials
Policies
Location
About Us
Health & Safety

LETS CHAT

Contact
Career Opportunities 
Yelp Reviews Toronto Yoga Mamas
Toronto Yoga Mamas Google Reviews
© COPYRIGHT 2022. ALL RIGHTS RESERVED.

A Note About yoga Mamas' Cancellation Policies

Please note that we do not offer refunds. Each event/course/training/wellness appt has it's own specific cancellation policy which is listed on each registration page. Please take the time to read these in full prior to registering.  Each event/appointment that we run is in partnership with a practitioner who is focusing their independent career in prenatal and postpartum health. This is their beautiful livelihood. This is why we have these policies in place. Thank you very much for your understanding. Jamie Kalynuik, Founder of Yoga Mamas
[email protected] |  416-406-0116  |  1402 Queen St E Suite D. Toronto M4L 1C9 
  • Promotions
  • Wellness Services
    • Wellness Concierge
    • Abdominal Massage
    • Acupuncture
    • Cosmetic Acupuncture
    • Cesarean Scar Release Therapy
    • Chinese Herbal Medicine
    • Chiropractic Care
    • Counselling >
      • Individual Counselling
      • Couples Counselling
    • Craniosacral Therapy
    • Online EFT Tapping
    • Fascial Stretch Therapy
    • Home Visits
    • Online Holistic Nutrition
    • Gua Sha Glow Facial
    • Introduction to Solids
    • Infant & Kids Massage
    • Infant Sleep Consulting
    • Kinesiology
    • Kinesio Taping
    • Lactation Consulting
    • Light Therapy >
      • The Healing - Deep Tissue Light Therapy
      • The Recharge - Full Body Light Therapy
      • The Glow Up - Face Light Therapy
    • PEMF Therapy
    • Lymphatic Drainage Massage
    • Massage Therapy
    • Naturopathic Medicine
    • Osteopathy
    • Pelvic Floor Physiotherapy
    • Physiotherapy
    • Online Speech Language Therapy
    • Ultrasound For Blocked Ducts
    • Vitamin Injections
  • FITNESS
    • 6 Month Pass+
    • Reformer Pilates
    • Personal Training
    • In Studio Classes
    • The 9 Month Pass
    • On Demand Classes
    • Online Classes
  • Doula Care
  • WORKSHOPS & EVENTS
    • Online HypnoBirthing Education
    • Childbirth Education
    • Sound Bath Events
    • Special Events
    • Infant CPR Training
  • Free Events
  • Professional Trainings
    • Doula Trainings
    • Yoga Teacher Trainings
  • Blog
  • SHOP ONLINE