Simple Immune Boosting Techniques for the New Mom

It goes without saying that the fourth trimester is rough on a new mama. From learning how to keep another human alive to dealing with the physical transformation that giving birth results in, a mother is the true equivalent of a superhero. Aside from the numerous challenges that you are forced to juggle right from the start, a key piece that is often put on the back burner is immune system functionality. Moms are biologically wired to tend to every demand of her new little human and in doing so, you often neglect your own needs. However, as the saying goes, you cannot pour from an empty cup, the same is true for a new mother—it is near impossible to take pristine care of your infant if you yourself are struggling to keep your head above water. Although motherhood is most often times all-consuming, there are ways to simplify the process of nourishing yourself, so that in return, you can nourish your baby. Here are a few tangible ways to boost immune system function that don’t focus on preaching merely to “eat healthier” or “avoid stress”, two notions that are a lot easier said than done, especially for new moms.

1. Continue taking your prenatal. If this was something that you were already taking during pregnancy, the hope is that it will be an easy habit to continue on with. This is especially important if you are breastfeeding, to prevent nutritional gaps. Check to see that your prenatal vitamin includes, vitamins C, D, and Zinc. A Vitamin D deficiency can lead to a higher chance of developing infection and acts as modulator of the immune system. Vitamin C is a potent antioxidant and powerhouse vitamin for overall immunity. Zinc acts as an antioxidant and fights off free radicals. If possible, adding a probiotic to the lineup as well can be beneficial, as 80% of your immune cells reside in your gut. Continuing with a prenatal and adding a probiotic each day is a simple way to help keep your immune system primed and ready to take on the day.

2. Hydrate, hydrate, hydrate. Use a water bottle that you already own, fill it up and make sure it follows you wherever you go. Better yet, treat it like your additional baby! If it is in sight, you are much more likely to drink from it, aiding in keeping you hydrated throughout your busy day. Without enough water, our bodies are unable to transport vital nutrients to our organs. Staying hydrated helps to keep you more alert and flushes toxins from the system. If you aren’t a fan of drinking plain water, spice it up by infusing it with some fruit.

3. Get some movement. This can be as simple as going for a walk or even cleaning up the house. You don’t need to dedicate a full hour to an intense workout by any means, but getting up and moving for at least 20-30 minutes will get your blood pumping and furthermore, gets the immune cells flowing throughout your body. Daily activity also helps to fight inflammation and improve overall mood. Focus on movement that you enjoy, rather than dread and it’ll help motivate you to get it done!

4. Rest! We have all heard the saying, “sleep when the baby sleeps,” but this is not always feasible when we have a list of tasks that we’d prefer to do instead. Resting can look different for everyone though. It might mean taking a break from social media, reading, listening to a podcast, taking a cat nap, or even watching your favorite show. A mental reset does not always involve sleep, although, sleep is definitely important too.

5. Get outside. Fresh air and sunlight can do wonders for the immune system! This is the most natural way to obtain Vitamin D and most individuals these days tend to be deficient. New studies also have discovered that sunlight not only allows us to make vitamin D, but the production of it also energizes the cells that play a large role in immune health. Therefore, getting some sunlight can prime our cells to fight when the opportunity arises. Furthermore, simply changing the scenery can be a good break for both you and baby!

6. Ask for help. Do not feel like you need to be the one doing all things, all the time. Even if you are a single mom, reach out to family or trusted friends to assist. More often, these people in your life are more than happy to lend a helping hand. Attempting to do too much can lead to burnout and exhaustion, two feelings we should try to avoid during the precious new chapter of motherhood.

7. Make a to-do list. Write these and any additional reminders you see fit for yourself and look at it frequently throughout the day. This can improve your likelihood of staying on track without relying solely on your own memory. If physically writing it down is not attainable, simplify it even more by utilizing the “notes” section on your phone. Let your list aid in making sure you are taking care of you, mama—because you are worth it.

So there you have a handful of tips and tricks to add to your toolbox to help jumpstart your immune system and overall health. Although yes, eating more nutritious foods and decreasing stress levels can ultimately play a role in boosting the immune system, this can feel like an overwhelming feat as a new mom with a hundred other things on her plate. The idea of meal prepping alone could induce stress, thus defeating the purpose entirely. Sometimes you only have one free hand, so it’s important to focus on what you can control without having to think too much about it. Let’s face it, as a new mom, you are already maxed out and have to be cognizant of how your time is spent. When you catch yourself feeling overwhelmed, just remember your baby needs you and in order to be the best for them, you need to do your best for you. Take it slow, one day at a time, and always remember: you got this, mama.