Seasonal Immunity Hacks for Pregnant Moms: Staying Healthy as the Weather Changes

Discover evidence-based immunity tips for pregnant women this season. Learn how rest, nutrition, movement, and faith-based wellness can strengthen your immune system naturally during pregnancy.

Introduction

Pregnancy is a beautiful, transformative journey — but it also changes your immune system in incredible ways. As the weather cools and viruses like flu and RSV become more common, expectant mothers face unique challenges.

Supporting your immune health during pregnancy isn’t just about avoiding illness — it’s about protecting both you and your baby, maintaining energy, and honoring the body God so carefully designed to sustain life.

Why Immunity Matters During Pregnancy

During pregnancy, your immune system enters a state of immunological adaptation — balancing the need to protect you from illness while tolerating your developing baby (who carries different DNA).

This adjustment is completely natural, but it can make pregnant women more vulnerable to infections such as influenza or respiratory viruses.

According to the Centers for Disease Control and Prevention (CDC), pregnant individuals are at a higher risk for severe illness from the flu and may experience longer recovery times if infected.

Supporting your immune system helps to:

• Reduce your risk of infection (especially flu, RSV, and colds)

• Support fetal immune system development

• Maintain your strength, energy, and nutrient stores

• Decrease the likelihood of complications like dehydration or preterm labor

  
  

Evidence-Based Immunity Support Strategies

1. Prioritize Rest and Quality Sleep

Sleep is one of your body’s most powerful immune tools. It supports T-cell production and helps regulate cytokines, the proteins that fight inflammation and infection.

A study in Sleep (Prather et al., 2015) found that adults who slept fewer than six hours per night were four times more likely to catch a cold.

Try this: Aim for 7–9 hours of rest nightly. Use pillows for support, practice gentle bedtime stretching, and take short naps during the day if nighttime sleep is disrupted.

2. Eat for Immunity

Your nutrition directly fuels both your immune system and your baby’s growth. According to the American College of Obstetricians and Gynecologists (ACOG), a balanced diet rich in vitamins, minerals, and protein supports optimal pregnancy outcomes.

Key Nutrients for Immune Health:

• Vitamin C → Boosts white blood cell function (citrus, bell peppers, strawberries)

• Zinc → Supports immune cell signaling (pumpkin seeds, lentils, beans)

• Protein → Builds antibodies and tissues (eggs, poultry, dairy, legumes)

• Omega-3s → Reduce inflammation and promote fetal brain health (Nutrients, 2020)

Pro Tip: Eat a rainbow of whole foods and stay consistent — your plate is your best medicine.

3. Stay Hydrated

Hydration supports lymphatic flow, which helps immune cells travel throughout your body. Dehydration can slow this process and leave you more susceptible to fatigue or infection.

Aim for: 8–10 cups of water daily.Include water-rich foods like melons, oranges, and cucumbers for added hydration.

Try lemon water or caffeine-free teas like ginger or rooibos (approved by your provider).

4. Move Your Body Safely

Moderate movement enhances circulation and immune regulation. The CDC and ACOG recommend at least 150 minutes of moderate exercise per week during pregnancy (about 20–30 minutes per day).

Safe, immunity-boosting activities include:

• Walking outdoors for vitamin D

• Prenatal yoga or Pilates

• Swimming or water aerobics

Always consult your healthcare provider before starting or modifying an exercise routine.

5. Manage Stress for Immune Balance

High stress elevates cortisol, which weakens immune response over time. Mind-body wellness — including prayer, mindfulness, or breathing exercises — can help regulate cortisol and restore inner calm.

“I will refresh the weary and satisfy the faint.” – Jeremiah 31:25

Faith-Focused Practices to Try:

• Journaling your gratitude and prayer requests

• Guided breathing with Scripture affirmations

• Listening to peaceful worship music before bed

6. Maintain Hygiene and Preventive Care

A few simple habits can go a long way toward illness prevention:

• Wash hands frequently (20 seconds minimum)

• Avoid touching your face after public outings

• Stay up to date on vaccines like flu and Tdap (recommended during pregnancy per CDC)

• Avoid close contact with those who are sick

7. Seasonal Self-Care and Comforts

Small comforts can make a big difference as the weather changes:

• Use a humidifier to keep nasal passages moisturized

• Layer clothing to avoid chills or overheating

• Sip warm pregnancy-safe teas like lemon or ginger

• Spend a few minutes in natural sunlight to boost vitamin D

Final Thoughts

Supporting your immune system during pregnancy is both a medical priority and a spiritual act of stewardship. God designed your body with incredible intelligence — capable of nurturing and protecting new life.

By blending evidence-based wellness with faith and intention, you can strengthen your body, reduce risk of illness, and prepare for a healthy transition into motherhood.

Take care of yourself, mama — your body is doing holy work.

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References

• Centers for Disease Control and Prevention (CDC). Pregnancy and Influenza. Updated 2024.

• American College of Obstetricians and Gynecologists (ACOG). Nutrition During Pregnancy. 2023.

• Prather AA et al. Sleep and Susceptibility to the Common Cold. Sleep. 2015.

• Calder PC et al. Nutrition and Immunity: Evidence for the Role of Omega-3 Fatty Acids. Nutrients. 2020.

• Harvard Health Publishing. Immune System and Nutrition. 2023.

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Christina Lundy is a certified birth & postpartum doula, certified childbirth educator, doula trainer, and agency owner. She’s located in East Atlanta and serves all of Metro Atlanta. She has 5 kiddos, whom she loves dearly. When she isn’t busy with a client or newer doula, you can find her outside in her garden, painting, or reading. Check out her instagram here.