In winter you have two reasons to protect yourself from illnesses and to strengthen your immunity. Both your baby and your health are very important in pregnancy. The better you look and take care of yourself with your food, the better you can feed your baby and support the development of the mother’s womb.
Here are recommendations to protect your baby and yourself from illness during the winter months, to strengthen your immunity;
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Take care of your water consumption
Your baby needs to drink water as well as your body. Moreover, if you want to prevent the your skin from drying out and cracking in the winter months, you have to drink water! If you want to avoid the digestive problems that are experienced with hormone changes during pregnancy, do not forget to dring water.
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Attention to the consumption of vegetables and fruits
You do not have the luxury of postponing the consumption of vegetables and fruits in pregnancy! Because your baby completes the development from your stores and from your feed. Therefore, you should not neglect to consume everyday vegetables and fruits. Fresh vegetables and fruits will support you both in strengthening your immunity with the vitamin-minerals they contain and in relieving your digestion problems with high fiber content. However, to prevent the risk of infection, especially when you consume outside, ensure that the fruits and vegetables are thoroughly washed and freshly presented.
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Fish for your baby’s brain development
Take care to consume fresh fish 2-3 times a week in order to strengthen your immunity and support your baby’s brain development. Thanks to omega-3, a healthy oil source, you can protect your body and your baby from diseases such as influenza and colds.
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Caution to calcium and iron
Calcium and iron are the minerals with the biggest prescription in pregnancy. You should never neglect the consumption of these two minerals in order to prepare your baby for the healthy development of your baby and for the subsequent breastfeeding period. You should eat calcium sources such as milk, yoghurt, kefir, cheese, and you should not neglect the daily consumption of iron sources such as red meat, eggs, raisins and molasses.
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Increase your energy with quality carbohydrate sources
Your energy needs increase during pregnancy and winter months. However, this means that you can eat tray trays, pastries, desserts. Take care to consume quality carbohydrate sources such as bulgur, kinoa, buckwheat, oat, whole wheat pasta, whole wheat bread in order to keep your weight gain in pregnancy under control and ensure that the energy you gain is sustainable and of good quality. These sources will help you control your weight much more easily by providing you with beneficial carbohydrates as well as helping your digestive system work regularly with high fiber content and ensure long-term energy.
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Attention to Vitamin D
The sun, which is now the best source of vitamin D, proved to be a hormone now, is hiding from us during the winter months and it is getting harder to meet it. Vitamin D that helps us improve our health in many areas such as depression, weight control, immunity, bone and muscle health. Low levels of vitamin D may cause immunity to severe bone-joint problems in both the baby and the postpartum mother. For this reason, you should absolutely look at your vitamin D levels and start supplementing with the suggestion of your doctor.