How Breastfeeding Moms Should Take Care of Immunity?

Doubtlessly, exclusive breastfeeding brings down a few risk factors such as heart disease, osteoporosis, breast cancer, and ovarian and uterine cancer. Taking adequate measures that help to boost your immune system is quite important, especially, during the breastfeeding period. This is because your baby is completely dependent on you for its nourishment and your baby's well being completely relies upon your health. So the question arises how can I ensure a healthy life for myself.

 Here, our pro-parent blogger Ambili S Kartha shares with you some things to be kept in mind to increase your immunity while breastfeeding.

How Can I Boost My Immunity While Breastfeeding?

As the winter is near, viral infections like cold, flu and chest infections will max out now. Here are some steps to prevent infections by boosting your immunity while breastfeeding.

Eat & Drink Appropriately

Choosing and comprising immune boosting food items in your diet is very important while breast feeding. Vitamin C plays an important role in boosting your immunity. Do you want to know how?

1. Vitamin C helps to increase the generation of an antioxidant called glutathione. Glutathione, present within every cell, is the body's most important defence against free radicals and hence is a stimulant to your immune system
2. Vitamin C is an important factor in the production of collagen, which makes your body's tissues stronger, thereby protecting from bacterial infection
3. Vitamin C accelerates the formation of new white blood cells and antibodies that fight off bacteria and viruses, thereby shielding you from infections
4. Vitamin C also increases the levels of an antiviral substance called interferon. Interferons are a group of signaling proteins secreted by cells of the immune system (like WBC) if some disease-causing microbes get into your system

Include plenty of fruits and vegetables that are rich in vitamin C in your diet. Make sure that you are eating it raw or in semi cooked form, as vitamin C can't stand the heat.

What to Include in Diet to Care Your Immune System?

Just like vitamin C, antioxidants, some minerals, and some enzymes also help to boost your immunity. Therefore, ensure your diet includes

1. Lemon: Lemon juice is rich in vitamin C. For better results, take a glass of warm water with a lemon squeezed into it first thing in the morning
2. Soups: Include soups, cooked with vegetables or chicken stocks in your daily menu. This not only boosts the immunity but also increase your breast milk production
3. Citrus fruits: Citrus fruits are a rich source of vitamin C. There are a wide variety of citrus fruits like grapefruit, oranges, sweet lime, etc. to choose from according to your passion
4. Go green: Include dark green leafy vegetables like spinach, which are rich in vitamins and minerals that helps to boost the immunity

Why Is Vitamin D Important For Boosting Immunity?

Vitamin D plays an important role in activating white blood cells that help to prevent infections. Mostly we get vitamin D from sunscreen-free exposure to the sunlight. In the winter, however, UV levels from the sun are much lower and several layers of winter clothing prohibit the utilization of available sunlight. You can depend on shiitake mushroom which is an incredible source of vitamin D. Its vitamin D content increases incredibly when dried in sunlight. If dried and stored properly, you can use it throughout the year.

Does Garlic Helps In Boosting Immunity?

Garlic is one of nature's most effective immune boosters and it is used in most of the recipes around the world. Garlic has incredible antibacterial and antiviral properties. Garlic's immune-boosting properties are as a result of the substantial concentration of a sulfur-based compound called alliin. However, you have to crush and keep the garlic aside for about 10 min to unlock the healing powers of garlic. Only then the enzyme alliinase converts alliin into allicin, which is also accountable for the fresh garlic smell. More smell… more beneficial the garlic is.

How Does Turmeric Help In Boosting Immunity?

Turmeric is one of the foods with the highest antioxidants and anti-inflammatory properties. When you mix turmeric with black pepper, your body absorbs Curcumin (an active element in turmeric, which is behind its anti-viral, anti-fungal properties) more efficiently. You can mix half a teaspoon of turmeric powder with a pinch of black pepper and have any time during the day to boost your immunity. Also, add turmeric to as much as recipes as possible.

Don't Compromise On Your Beauty Sleep

Last but not least getting enough sleep is very important when it comes to taking care of your immunity. Studies have shown that the sleep and the immune system have a direct connection. Getting enough sleep keeps our immune system ready to fight off disease-causing microbes. Disease-fighting factors and several hormones and enzymes are released or generated while we sleep. It is during the sleep our bodies restores and repair itself. However, 8 hours of uninterrupted sleep is not always possible for a nursing mother with a baby who needs to be fed during the night. Taking a nap whenever possible is the only solution for this issue.

Did you like the blog on how breastfeeding moms can boost their immunity and keep not only themselves but their baby happy too? Share your views and feedback in the comments section below, as we would love to hear from you.