Immune Health During Pregnancy and Postpartum: A Holistic Approach to Nourishing Your Body

No doubt or surprise that pregnancy and the postpartum period are both transformative times in a woman’s life, filled with moments of joy and excitement, but also intense physical and emotional challenges. As your body adapts to the growing needs of your baby and the recovery process after childbirth, immune health can become a key area of focus especially during typical cold and flu season here in the PNW. Supporting your immune system during these times is essential, as both pregnancy and postpartum put added demands on the body, leaving you more vulnerable to illness and fatigue.

While many expectant and new mothers focus on ensuring proper nutrition and physical care, immune health often doesn't receive the attention it deserves. Fortunately, nourishing your immune system doesn’t have to be complicated. In fact, food and traditional healing systems, such as Chinese medicine, offer valuable insights into how to support your immunity during this critical time. In this post, we’ll explore how the right nutrients and foods can help keep your immune system strong and balanced, and how ancient wisdom from Chinese medicine can offer additional support.

Nutrition can help support your immune health

Key Nutrients for Immune Health

During pregnancy and postpartum, your body’s immune system is under stress, which makes it even more important to consume key nutrients that support immune function. Below are some essential vitamins, minerals, and nutrients that play a vital role in maintaining a strong and resilient immune system.

1. Vitamin C

Vitamin C is a powerful antioxidant that supports immune cell function and collagen production, which is essential for maintaining healthy skin, blood vessels, and connective tissue. During pregnancy, Vitamin C helps your body absorb iron more efficiently, and after childbirth, it can help promote faster healing and tissue repair. Sources of vitamin C include citrus fruits, bell peppers, strawberries, broccoli, and leafy greens.

2. Vitamin D

Vitamin D is crucial for boosting immune response and reducing inflammation, both of which are critical during pregnancy and the postpartum period. Deficiencies in vitamin D have been linked to a greater susceptibility to infections, as well as complications during pregnancy. Sun exposure is a natural source of vitamin D, but it’s also found in foods like fatty fish, fortified dairy products, and egg yolks. (WE all hear it living her in the NW, getting outside even for a few minutes and even if it’s not sunny can help boost your Vitamin D intake)

3. Zinc

Zinc is a mineral that supports immune cell development and function, and is vital for healing wounds and maintaining a healthy inflammatory response. Zinc deficiency during pregnancy can lead to increased risk of infection, delayed wound healing, and developmental issues for the baby. Zinc-rich foods include pumpkin seeds, nuts, legumes, and whole grains.

4. Probiotics and Prebiotics

A healthy gut is at the heart of a healthy immune system, and both probiotics and prebiotics play an essential role. Probiotics are beneficial bacteria that support gut health, while prebiotics are fibers that feed those good bacteria. During pregnancy and postpartum, maintaining gut health is especially important for preventing infections and boosting overall immunity. You can find probiotics in fermented foods like yogurt, kefir, kimchi, and sauerkraut, while prebiotic-rich foods include garlic, onions, bananas, and whole grains.

5. Iron

Iron is essential for the production of red blood cells and helps prevent anemia, a common concern during pregnancy and the postpartum period. Iron also plays a role in immune function, as low iron levels can compromise your ability to fight off infections. Iron-rich foods include red meat, beans, lentils, spinach, and fortified cereals. Pairing iron with vitamin C can enhance its absorption.

6. Omega-3 Fatty Acids

Omega-3 fatty acids are known for their anti-inflammatory properties, and they also help support cellular health. These healthy fats can help regulate the immune system, reduce inflammation, and support brain function for both mother and baby. Good sources of omega-3s include fatty fish (like salmon and sardines), walnuts, chia seeds, and flaxseeds.

7. Folate

Folate (also known as Vitamin B9) is essential for cell growth and division, which is especially important during pregnancy. In addition to its role in fetal development, folate also supports the immune system. Leafy greens, legumes, eggs, and fortified cereals are all good sources of folate.

Nutrients can play a vital role in maintaining a strong and resilient immune system.

Traditional Chinese Medicine: A Holistic Approach to Immune Health

In addition to nourishing your body with the right nutrients, supporting immune health through food is also central to Traditional Chinese Medicine (TCM). TCM offers a unique perspective on immune function, focusing on the balance of energy, organ systems, and the body’s inherent ability to heal itself.

1. Qi (Energy)

In TCM, Qi (pronounced "chee") refers to the vital life force or energy that flows throughout the body. For optimal health, Qi must flow freely and unimpeded. Foods that nourish and support Qi are said to help boost the immune system by strengthening the body’s ability to ward off illness. These foods are often warm and easily digestible, helping to replenish and support overall energy.

2. Liver Health

The liver is a key organ in TCM, playing a central role in detoxification and the smooth flow of energy throughout the body. When liver energy becomes stagnant, it can affect the immune system, leaving the body vulnerable to illness. Certain foods are said to support liver health, including leafy greens, beets, and dandelion root. In TCM, balancing liver energy is believed to promote overall immune function.

3. Spleen and Stomach

In TCM, the digestive system is viewed as the center of immunity, with the spleen and stomach playing key roles in transforming food into energy and nourishing the body. A weak digestive system can impair nutrient absorption, leading to compromised immunity. Foods that are easy to digest and support digestive fire, such as soups and stews, are recommended to strengthen this system.

Traditional Chinese Medicine (TCM), offers a unique perspective on immune function, focusing on the balance of energy, organ systems, and the body’s inherent ability to heal itself.

Food Therapy in TCM

Incorporating food therapy from TCM can help support the immune system during pregnancy and postpartum. Here are some recommended foods that balance the body’s energy and nourish key organ systems:

Warm, Cooked Foods: Soups, stews, and porridges are ideal during this time, as they support digestive fire and help the body absorb nutrients more efficiently.
Ginger, Garlic, and Onions: These warming foods help to stimulate digestion, improve circulation, and strengthen the immune system.
Cinnamon: Known for its warming properties, cinnamon supports circulation and digestive function, both essential for immune health.
Goji Berries: These tiny red berries are rich in antioxidants and are said to boost Qi, nourish the blood, and strengthen the immune system.
Bone Broth: A traditional healing food, bone broth is rich in collagen and minerals that support the kidneys, boost immunity, and aid in tissue repair.

The Role of Acupuncture in Immune Health

Acupuncture, a cornerstone of Traditional Chinese Medicine, is also believed to help regulate the immune system. By stimulating specific points on the body, acupuncture is thought to improve the flow of Qi, remove blockages, and promote balance within the organs.

Acupuncture treatments are often used to support immune function by addressing issues like liver stagnation or digestive imbalances, helping the body restore its natural ability to heal itself.

During pregnancy and postpartum, supporting your immune health is essential for both you and your baby. By nourishing your body with key nutrients, incorporating immune-boosting foods, and considering the principles of Traditional Chinese Medicine, you can help ensure your immune system stays strong and resilient throughout this transformative period. Whether through diet, acupuncture, or mindful self-care, there are many ways to support your body’s natural defenses and enjoy a healthier, more vibrant postpartum experience.

At our Luna Wellness, we are here to help you navigate this beautiful and challenging time with care and guidance. If you’re interested in learning more about how food therapy, acupuncture, or other holistic approaches can support your immune health, we’d love to help!

Meet our acupuncure team