Sarah, a new mom in Southlake, watched her six-month-old battle her third cold in as many months. Exhausted from sleepless nights and worried about her own health, she wondered why they kept getting sick. A conversation with her provider revealed that sleep deprivation, postpartum stress, and skipped meals were weakening her immune system, making her more vulnerable to every bug her baby brought home.
Winter brings increased exposure to colds, flu, and respiratory infections. For pregnant women and new mothers, maintaining a strong immune system isn’t just about avoiding illness, it’s about protecting your health and your baby’s wellbeing.
How Pregnancy Affects Your Immune System
During pregnancy, your immune system naturally adjusts to protect your growing baby. According to research published by the National Institutes of Health, these changes make pregnant women more susceptible to certain infections.
Your body:
- Suppresses some immune responses to prevent rejecting the fetus
- Increases vulnerability to respiratory infections like flu
- May experience more severe symptoms when illness strikes
This doesn’t mean you’re defenseless, it means you need to be more intentional about immune support.
Postpartum Immunity Challenges
New motherhood brings its own immunity obstacles:
- Sleep deprivation: Disrupts immune cell production
- Physical recovery: Your body prioritizes healing over fighting infections
- Hormonal shifts: Affect immune system regulation
- Stress: Elevates cortisol, which suppresses immunity
- Close contact with baby: Increases exposure to germs
The American Academy of Pediatrics notes that newborns under three months have underdeveloped immune systems, making your health even more critical.
Essential Immune-Boosting Strategies
Prioritize Sleep (As Much As Possible):
- New moms: Sleep when baby sleeps, even if it’s just 20-minute intervals
- Pregnant women: Aim for eight to ten hours with afternoon rest breaks
- Keep bedroom cool and dark to improve sleep quality
- Accept help with night feedings if you’re not exclusively breastfeeding
Maintain Proper Nutrition:
- Vitamin C: Citrus fruits, strawberries, bell peppers
- Vitamin D: Fortified milk, fatty fish, or supplements if deficient
- Zinc: Lean meat, beans, nuts, whole grains
- Protein: Essential for antibody production—aim for 75-100g daily
- Probiotics: Yogurt, kefir, fermented foods support gut immunity
Stay Hydrated:
- Drink eight to ten glasses of water daily
- Increase intake if breastfeeding (aim for 13 cups)
- Warm herbal teas (ginger, chamomile) provide comfort and hydration
- Proper hydration helps mucus membranes trap pathogens
Moderate Exercise:
- Pregnant women: 30 minutes of moderate activity most days (walking, prenatal yoga)
- New moms: Start with gentle walks, gradually increasing as you heal
- Exercise boosts circulation and immune cell activity
- Avoid overexertion, which can temporarily suppress immunity
Vaccinations: Your First Line of Defense
Don’t skip these critical immunizations:
During Pregnancy:
- Flu shot (any trimester)
- Tdap vaccine (27-36 weeks) to protect baby from whooping cough
- COVID-19 vaccine and boosters per CDC recommendations
Postpartum:
- Catch up on any missed vaccines
- Ensure household members are current on vaccinations
- Annual flu shot
These vaccines protect both you and your baby through antibody transfer during pregnancy and breastfeeding.
Reduce Germ Exposure
Smart prevention strategies:
- Wash hands thoroughly for 20 seconds before eating or touching your face
- Use hand sanitizer (60% alcohol minimum) when soap isn’t available
- Wipe down shopping carts and high-touch surfaces
- Avoid crowded indoor spaces during peak illness season
- Ask sick visitors to reschedule
- Change clothes after visiting public places with baby
Manage Stress Effectively
Chronic stress significantly weakens immunity. The American Psychological Association confirms that stress hormones suppress immune function.
Try These Techniques:
- Five-minute breathing exercises throughout the day
- Gentle stretching or prenatal/postnatal yoga
- Connecting with other moms for emotional support
- Accepting help with household tasks
- Setting boundaries around holiday obligations
- Mindfulness apps like Calm or Headspace
Breastfeeding Benefits
If you’re breastfeeding, you’re already providing powerful immune support to your baby. Breast milk contains:
- Antibodies that protect against infections
- White blood cells that fight bacteria and viruses
- Prebiotics that support baby’s gut health
- Living cells that adapt to baby’s needs
Breastfeeding also helps postpartum mothers by:
- Promoting faster uterine recovery
- Reducing postpartum bleeding
- Supporting hormonal balance
- Potentially lowering long-term disease risk
Supplement Wisely
Before taking any supplement, consult your healthcare provider. Some options that may be recommended:
- Prenatal vitamins: Continue throughout pregnancy and while breastfeeding
- Vitamin D: Many women are deficient, especially in winter
- Probiotics: Support gut health and immunity
- Omega-3s: Reduce inflammation and support immune function
Avoid megadoses or untested herbal supplements without medical guidance.
When to Seek Medical Care
Contact your provider if you develop:
- Fever above 100.4°F during pregnancy
- Severe cough, chest pain, or difficulty breathing
- Symptoms lasting more than seven days
- Dehydration (dark urine, dizziness)
- Any illness in a newborn under three months
Early intervention prevents complications and faster recovery.
Special Considerations for High-Risk Women
If you have conditions that affect immunity—such as diabetes, asthma, autoimmune disorders, or are taking immunosuppressive medications—work closely with your healthcare team to develop a personalized protection plan.
Create Your Immunity Action Plan
Strong immunity during pregnancy and postpartum doesn’t happen by accident—it requires consistent, intentional habits. While you can’t avoid every cold or infection, you can significantly reduce your risk and recover faster when illness does strike.
At Women’s Integrated Healthcare, we provide comprehensive care that addresses your immune health through every stage of pregnancy and postpartum recovery. Our providers offer personalized strategies based on your unique health history and circumstances. Schedule a consultation to strengthen your defenses this winter.
References:
- National Institutes of Health. (n.d.). How the Immune System Changes During Pregnancy. Retrieved from https://www.nih.gov
- American Academy of Pediatrics. (n.d.). Newborn Immunity. Retrieved from https://www.aap.org
- Centers for Disease Control and Prevention. (n.d.). Vaccines During and After Pregnancy. Retrieved from https://www.cdc.gov
