The chill of winter is upon us.

With it, come the colds and flu, the blocked and runny noses and those annoying sore throats.

Fighting these nasty bugs becomes even harder during pregnancy.

During pregnancy, changes occur within your immune system in order to adapt to all the changes that are occurring inside your body.

You now have ‘foreign’ DNA inside you. That may seem strange but yes, of course half of the DNA in that precious growing baby is not yours.  Our immune system is designed to attack anything foreign in our system. Therefore, our body has to make changes to accomodate rather than reject this growing little human. Alongside the fact that pregnancy is an extremely nutritionally taxing time, this can mean you are more susceptible to catching colds and flu.

These dreaded bugs are also more difficult to treat during pregnancy, as you need to be careful which medications and supplements you consume.

Here are my top 5 tips to support your immune system and stay healthy this winter:

1. Nourish your gut

The gut is where it all begins. This is where your food, or in fact anything you ingest is processed and anything ‘nasty’ eliminated. 

In fact, around 70% of the immune system is located in your gut. 

So, keeping your gut healthy is a great first line of defence in supporting healthy immune function. Fermented foods such as kimchi, sauerkraut and kefir are packed with beneficial bacteria. Including these in your diet, where possible, will do wonders for your gut health. 

Natural yoghurts or probiotic powders and capsules are also great to support the balance of good bacteria and help keep your gut, and immune system, healthy.

2. You are what you eat

Eating plenty of wholesome, nutrient rich foods is a great way to support your immune system and your growing baby! Avoid processed, packaged food where possible.

Be inspired at your local farmers market or fruit store. Consume a variety of fruits and vegetables, especially colourful foods like tomatoes, oranges and red peppers, which are packed with nutrients and nutritional antioxidants.

Other good immune boosting foods include garlic, which posses natural antibiotic properties, and ginger which is warming and nourishing (as well as being a great anti nausea treatment for morning sickness).

 3. A good nights sleep

This can be easier said than done when you’re pregnant, but make it a priority this winter. Lack of good quality sleep during pregnancy interferes with proper immune function and can also increase the chance of pregnancy complications. 

If you’re having trouble sleeping, invest in a supportive pillow, try some guided meditations and ensure a calm, dark, peaceful bedroom environment.  The calm rest can be just important as the actual sleep.

4. Get moving

Daily exercise is shown to greatly reduce the incidence of cold and flu. And yes, even during pregnancy, exercise is still important.

Ok, running a marathon should probably not be a top priority, but participating in daily low impact exercise like walking, yoga, swimming or pilates are great options to help you stay fit and healthy during winter.

 5. Take your vitamins

During pregnancy there is a much greater demand for essential nutrients. Your baby is growing and developing at a rapid pace, and you alone are fuelling this growth!

Supplements should never replace a healthy diet, however a good prenatal multivitamin can act like your insurance policy, to support your nutrient intake during this crucial time. 

Look for prenatal multivitamin with a good dose of vitamin D, choline for brain development, folate and vitamin B12. 

Ideally, choose a supplement which includes folate in the form of both folic acid and the active form folinic acid to optimise absorption. 

Do you have any other tips to share? Let us know in the comments.

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  • great tips and easy to follow


  • Good tips!


  • Thanks for sharing. Some good tips here and some I should really take on board as I’m pregnant at the moment. A good night’s sleep is definitely one I need to improve on and as it’s now after 11.30pm I think I better get some sleep ????


  • Provided you don’t have a hight temperature keep warm. If you have a habit of “losing” your quilt or blankets while sleeping I suggest you wear a t-shirt or similar under your nightie or pjs. It will at least keep your chest warm. Great idea with kids too – that’s how I first found out about the idea. Bear in mind that some food suggested may make you considerably more prone to heartburn or in my case vomitting as I normally have a reflux problem at any time.


  • All very good tips that are easy to follow.


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