104. 9 Tips to Naturally Support Your Immune Health

We love fall for the cozy drinks and sweater weather, but we don’t love the thought of sickness that tends to spread this time of year. It can be tough to know what to do to support your immune health during this time, especially when you’re pregnant or breastfeeding, or have little ones at home. Here are 9 pregnancy safe tips to naturally support your immune health.

Get key vitamins and minerals

We already know how important it is to get your vitamins and minerals during pregnancy and through the years before and after baby. But it is especially important to make sure you’re getting enough of the key nutrients to support immune health. These include  Vitamins A, C, and D, and Zinc.

How do you do it? 

Prioritize fresh, whole foods that are rich in vitamins and minerals, like fruits and vegetables, nuts and seeds, pastured poultry and eggs, and grass fed meat. Since food alone often isn’t enough, be sure to supplement with a high quality multivitamin that contains optimal forms and dosages, like the Prenatal Multi and Women’s Multi from Needed.

Don’t skip the omegas

Healthy fats don’t often come to mind when you think about immune health, but the reality is that they are key to an optimally functioning immune system. Omega-3 fatty acids in particular are known to support the body’s immune response.

How do you do it? 

Omega-3 fats are found abundantly in fatty fish like salmon and sardines. While they are found in certain nuts and seeds, like flax seed, hemp seeds, and walnuts, these plant sources contain the Omega-3 form of alpha linolenic acid (ALA). This form must be converted in the body to a more usable form, and that conversion is quite inefficient (less than 10%). 

If eating fatty fish a few times a week isn’t realistic for you, consider a high quality Omega-3 supplement, like Needed’s Omega-3+. This algae-based vegan Omega-3 contains DHA, EPA, Choline, Lutein, and Zeaxanthin. 

Consider pregnancy safe herbs and spices

Many herbs and spices have natural immune supportive properties. They can be found in a number of supplements, but tend to be highly concentrated and quite potent. This type of supplement generally isn’t well studied in pregnancy, but amounts used in cooking and baking are considered safe while also conferring a benefit to immune health. 

How do you do it? 

Cook with supportive herbs and spices like garlic, ginger, and turmeric. They add lots of flavor alongside their immune health benefits.

You can also take a pregnancy-safe supplement like Needed’s Immune Support. It contains highly concentrated Elderberry that is safe and effective for pregnant and breastfeeding mamas and their kids.

Support your gut

Immune health is closely tied to gut health. A healthy microbiome supports your immune system as 70% of your immune system resides in your gut. 

How do you do it? 

Incorporate fermented foods like yogurt, kombucha, and kimchi, and consider a supplement. A good probiotic supplement can help introduce strains into your system with specific benefits that aren’t found in foods. Needed’s Pre/Probiotic contains targeted strains to support gut health, and Needed’s Immune Support contains prebiotics and postbiotics for a comprehensive approach to gut and immune health. 

Limit sugar and alcohol

Sugar and alcohol can both suppress the body’s immune response. Give your body the best chance to fight off illness by limiting the things that make it harder to do so.

How do you do it? 

Alcohol tends to be easy to avoid in pregnancy and the perinatal years, but sugar can be a bit tougher, especially if you’re dealing with cravings. Aim to balance your blood sugar by balancing each meal and snack with protein, fat, and fiber. And when you crave something sweet, go for some vitamin C rich berries or good quality dark chocolate.

Get adequate sleep

Getting consistent sleep supports overall health and immune function. Research indicates that both short- and long-term sleep disruption or deprivation can negatively affect immune health.

How do you do it? 

It can be tough for anyone to get sufficient sleep in today’s overscheduled world, but it is especially tough for busy parents. Set an alarm on your phone to remind you to start winding down and put away the screens. If you find yourself feeling wired but tired, try Needed’s Sleep + Relaxation Support. It’s made from science-backed, safe and effective nutrients and botanicals to promote optimal sleep quality and relaxation.

Manage stress

We all face some amount of stress in our daily lives. But research shows that chronic stress can negatively impact the immune system. Stress raises cortisol levels, which can directly affect immune health.

How do you do it? 

Meditation, gentle movement, and targeted adaptogens can help manage stress. A supplement like Needed’s Stress Support can also help. It contains a clinical-strength blend of 6 pure and potent adaptogenic and nervine botanicals traditionally used in Ayurveda, Chinese medicine, and herbalism to nourish and support the central nervous system and more.It is not recommended in pregnancy but is safe for preconception, breastfeeding, and beyond.

Wash your hands!

Your skin is a first line of defense to keep pathogens out of the body. Keeping your hands clean means keeping all of the bacteria and viruses that you pick up on your hands all day out of your body.

How do you do it? 

Hand sanitizers don’t kill all types of bacteria and viruses (they aren’t effective against things like stomach viruses), so aim to actually wash your hands with soap and water. Make it a habit as soon as you come home from being outside, and always before eating or preparing food.

Get moving

Research shows that moderate exercise can support your immune system by increasing the circulation of immune cells in your body. 

How do you do it? 

High intensity isn’t needed, a simple daily walk can be supportive.

Be well

We hope this combination of diet and lifestyle factors helps to empower you with the information you need to support your immune system so that you can enjoy the season without all of the worry!

Needed is a nutrition company delivering optimal nourishment for women and their partners before, during, and after pregnancy. Needed is the #1 women’s health brand among nutritionally trained practitioners, and is backed by the recommendation of thousands of perinatal health experts. Their products and educational content are grounded in the latest clinical research and the in-practice experience of its practitioner collective. Needed delivers what you need to thrive, not just survive, along the perinatal journey and the parenting years beyond.