Our society is exposed to thousands of infections that can variably affect different vulnerable groups in the community: children, older adults and pregnant women. Pregnancy is a period of special care and great uncertainty regarding what should and should not be done. But something that we are all clear about is the importance of keeping the immune system strong during this stage! We invite you to continue reading to learn all the tips we have to optimize your immunity if you are pregnant.
IMMUNITY DURING PREGNANCY
You may not know it yet, but pregnancy itself disrupts the immune system. To ensure a viable pregnancy, the mother's immune system has to “accept” the growing baby as “her own” rather than “foreign.” It does this by somewhat shutting down the area of the immune system involved in mounting a response against foreign threats (e.g., bacteria, viruses, abnormal cells) to just the right degree in order to ensure immunological tolerance for the baby. This adaptation must also provide the mother with sufficient immunity to fight other infections. This system can be weakened by factors such as stress and constant exposure to environmental infections.
Pregnancy is a stage of special care for the mother and the developing baby, and in this sense it is very important to recognize how the immune system changes and adapts, being very clear about how to act when we require nutritional intervention as a complement.
SAFE NUTRITION
An excellent starting point is to start with a Multinutrient that provides optimal intake of nutrients that support the immune system such as vitamin A , C , D and Zinc .
Usually the consumption of vitamin A can raise doubts regarding its consumption at this stage, however, everything will depend on the dose to be consumed. The deficiency of this vitamin can be just as harmful as its excess or toxicity since it is vital for embryonic development and the immune response. Furthermore, neonatal vitamin A deficiency is a risk factor for infectious diseases (For example : Measles). A daily vitamin A intake of 2000IU is totally appropriate during pregnancy. We can also increase the intake of provitamin A (For example: Beta carotene) from the consumption of foods such as carrots, spinach and pumpkin by consuming them accompanied by a source of natural fat to promote absorption.
Along with the consumption of the Multinutrient , it may be prudent to further increase the intake of certain nutrients to ensure immune support at a therapeutic level:
Vitamin C has well-demonstrated effectiveness against viral infections and can reduce the incidence and severity of pneumonia. It may also be protective against urinary tract infections, something that is sometimes common for expectant mothers. The upper limit for vitamin C during pregnancy is 1800 mg per day, which means there is room to take more supplemental vitamin C per day if needed to fight an infection. However, this should always be reviewed on a case-by-case basis.
Vitamin D improves the immune response against respiratory tract infections and the common cold. Its deficiency can increase the risk of infection in general terms and has been shown to increase the risk of pregnancy complications such as preeclampsia, gestational diabetes, emergency cesarean delivery, low birth weight, recurrent pregnancy loss and postpartum depression, being It is essential to optimize its levels during pregnancy. A daily supplemental dose of 1000 IU of vitamin D3 is an excellent starting point along with adequate sunlight exposure. The upper limit of vitamin D during pregnancy is 4000 IU per day. To determine if you need to take a higher dose, we recommend checking your blood vitamin D levels at the beginning of pregnancy and ideally when scheduling it.
Zinc can stimulate immune cell activity, inhibit viral replication, and shorten the duration of colds. The upper limit for zinc during pregnancy is 34 mg per day. Therefore, you could add an additional 15 mg of zinc to your multinutrient (which usually contains around 10 mg) for additional immune support as needed in the short term (e.g. 1-3 months).
Probiotic supplements work synergistically along with the above nutrients to strengthen immunity, especially with respect to respiratory health. For example, Lactobacillus and Bifidobacterium strains may reduce the risk of upper respiratory tract infections. The proprietary consortium of LAB4B strains of Lactobacillus salivarius, Lactobacillus paracasei, Bifidobacterium bifidum and Bifidobacterium lactis (Present in our Bioflora Capsules ) was used in the Swansea Baby study in a group of pregnant women and their newborn babies at a total daily dose of 10 billion proving to be safe to consume, ability to reduce the risk of atopy in the baby and demonstrated additional immunological benefits.
Given the prevalence of constipation during pregnancy, a daily probiotic may also help maintain bowel regularity.
Magnesium helps control stress and sleep quality. Given the prevalence of high stress and lack of sleep during pregnancy, and its negative impact on immunity, magnesium may be another useful nutrient. The upper limit of magnesium during pregnancy is 350 mg per day. We typically increase the dosage through supplements when calming therapeutic support is required, usually in the form of citrate, which is also helpful for bowel regularity.
THE POWER OF LIFESTYLE
During pregnancy, many things can feel out of control. This can put additional pressure on your stress levels, which can then weaken immunity. We would like to invite you to focus your energies on what you can control: your nutrition and lifestyle.
Sleep, rest and relaxation are vitally important to maintain a strong immune system. Since pregnancy itself requires a large energy demand, it is important to prioritize rest and take care of sleep hygiene.
Create a sanctuary space where you go for “your time.” It could be a comfortable chair with a lovely cushion and an aromatherapy candle. Establish a daily retreat routine to this space to practice a relaxation technique you love, such as meditation, reading, singing, or listening to music.
Incorporate a 20- to 30-minute nap into your day to give your body more time to rest and repair. Yes, you heard us right, we ask you to take a nap!
Get Moving: Gentle daily exercise is essential during pregnancy to support nutrient circulation, improve mental health and immunity. Go for a walk in the park, practice prenatal yoga, or find an exercise routine that's right for you.
To obtain personalized advice, you can write to us nutricion@biocarechile.cl
Nutritionist
Valeria Riquelme
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