How to Avoid Getting Sick and Boost Your Immunity as a Mom with Young Kids (Especially While Pregnant)
Being a mom to young children—especially infants and toddlers—is often a joyous but challenging task. Between the constant snuggles, playing, and care, there’s also the inevitable germs that come with kids being in daycare, school, and playdates. And for moms who are pregnant or navigating postpartum, staying healthy is even more critical to ensure a healthy pregnancy and recovery.
The good news? Natural immunity boosters and healthy habits can go a long way in preventing illness and ensuring you feel your best, even when the whole household is battling the sniffles. In this post, we’ll explore some easy, natural strategies to help you avoid getting sick, boost your immunity, and stay healthy through pregnancy, postpartum, and beyond.
Why Moms with Young Kids Need Extra Immune Support
It’s no secret that young children are walking petri dishes. From school germs to daycare colds, kids often bring home all sorts of bugs that can easily spread throughout the house. This can be especially tricky for moms who are pregnant or postpartum, as their immune systems can be naturally suppressed due to hormonal changes and physical stressors.
While your body is doing the amazing work of growing a baby or recovering from childbirth, your immune system might not be functioning at full capacity. And let’s face it—being sick while managing a baby and toddlers is no small feat. Keeping your immune system strong is essential for protecting both yourself and your family.
Natural Ways to Avoid Getting Sick and Boost Immunity
Here are simple, natural strategies to boost your immune system and protect yourself from germs, especially while managing young kids and pregnancy:
1. Prioritize Immune-Boosting Foods
What you eat has a direct impact on how well your immune system functions. Incorporating nutrient-dense, immune-boosting foods into your diet is a powerful defense against illness.
Vitamin C: This powerhouse vitamin supports the production of white blood cells, which are essential for fighting infections. Include citrus fruits, berries, bell peppers, and leafy greens in your diet.
Vitamin D: Vitamin D plays a crucial role in immune function. Aim for sun exposure (15–30 minutes in the morning) or consume fatty fish (salmon, sardines), egg yolks, and fortified foods.
Zinc: Zinc supports immune function and helps your body fight infections. You can find it in foods like pumpkin seeds, chickpeas, lamb, and spinach.
Probiotics: Gut health is directly tied to your immune system. Include fermented foods like kimchi, curtido, sauerkraut, yogurt, and kefir to nourish your gut microbiome and boost immunity.
Garlic: Known for its antibacterial and antiviral properties, garlic can help protect your body from infections. Add it to your meals for flavor and immune support.
2. Keep Hydrated
Proper hydration is crucial for immune health, especially when you’re juggling a busy household. Drinking plenty of water helps your body flush out toxins, supports healthy digestion, and keeps your mucous membranes (which act as a barrier against germs) hydrated and functioning properly.
Try adding electrolytes to your water (like coconut water or herbal teas) to keep your fluids balanced.
Drink ginger tea or lemon water to naturally support digestion and reduce inflammation.
3. Get Enough Sleep (Yes, Even with a Baby)
We all know how hard it is to get enough sleep with a newborn or toddler in the house. However, rest is one of the best immune boosters. Sleep is essential for your body’s healing and repair, as it allows your immune system to regenerate and strengthen. Lack of sleep can compromise your immune defenses and make you more vulnerable to illness.
If possible, sleep when the baby sleeps, meaning try to go to bed when the kids go down for bed at night I know it’s hard sometimes when that might be your only free moment of me time but especially in the winter months it’s important. Or ask for help to ensure you get a solid 7-9 hours of sleep each night.
Power naps (10–20 minutes) can also help recharge your energy during the day.
4. Wash Your Hands Frequently
Handwashing is one of the simplest and most effective ways to prevent the spread of germs. Encourage your children to wash their hands frequently, especially after school or playing outside, and be sure to wash your own hands after touching high-contact surfaces (like doorknobs, toys, and shopping carts). Proper handwashing with soap and water is one of the most effective ways to prevent the spread of over 200 types of diseases, including respiratory infections like the common cold, flu, and pneumonia, as well as gastrointestinal illnesses such as food poisoning, diarrhea, and stomach bugs. It also helps reduce the transmission of skin infections like impetigo and ringworm, and eye infections like pink eye. By regularly washing hands, especially after using the restroom, before meals, and after touching contaminated surfaces, you can reduce the risk of contracting antibiotic-resistant bacteria like MRSA and other harmful germs. Hand hygiene is a simple, low-cost, and highly effective way to protect your health and the health of those around you, making it a crucial step in preventing illness and promoting public health.
Use a gentle, natural hand soap without harmful chemicals like triclosan that can disrupt your hormone health. Aleavia is my go to.
If you’re using hand sanitizers, try a more natural one, like Doterra on gaurd or The Naked Bee handsanitizer, be aware these tend to have stronger scents if you are pregnant or sensitive washing your hands might be the safer smell option.
5. Stress Management
Chronic stress can suppress your immune system, making it harder for your body to fight infections. For moms, stress is inevitable, but managing it is key. Incorporate self-care practices into your daily routine, even if it’s just for a few minutes a day.
Deep breathing, meditation, and gentle stretching can help reduce stress levels and support your immune system.
Taking a few moments to recharge with a cup of tea, a short walk, or even some quiet time can help calm your nervous system and lower stress.
6. Gentle Movement
While intense workouts are great, gentle movement like walking, stretching, or yoga can be just as beneficial for boosting your immunity. Moving your body encourages blood circulation, reduces stress, and helps your body eliminate toxins. Plus, being outside for a walk gets you that much-needed sun exposure to boost vitamin D!
If you’re pregnant or postpartum, start slow and listen to your body. Gentle stretching and yoga can support your immune system without overexerting you.
7. Herbal Remedies and Supplements
Several herbs and supplements are known to support immune health naturally:
Elderberry: Known for its antiviral properties, elderberry is a great option to keep your immune system strong. Children also like this as it tastes yummy.
Echinacea: This herb is known to help fight infections and reduce inflammation.
Vitamin C: In addition to food sources, consider supplementing with vitamin C to support your immune system, especially during flu season.
Probiotics: A high-quality probiotic supplement can support your gut health, which is integral to immune function.
Vitamin D, going outside and getting some sunshine, or supplementing (if you supplement make sure it has vitamin K).
Supplements need to be taken under the care of a healthcare practitioner.
How to Avoid Getting Sick When You Have Young Kids
With young children, it’s almost inevitable that some germs will get passed around. But there are ways to reduce your exposure and stay ahead of illness:
Limit Exposure: If possible, avoid close contact with anyone who is sick, and try to keep kids who are feeling unwell away from you and your kids until they’re feeling better. During Flu season avoid indoor playgrounds or wash hands right after. Your friends child is sick? Cancel, we love them but also don’t want to be up all night with a throwing up family while we throw up… personal experience, not fun. Offer to drop off a coffee and a meal for them instead to still show you care but also don’t want the funk. We are not trying to be afraid of getting sick to the point where we don’t go outside, but if your sister tells you she and the kiddos just was vommiting/diarrhea/flu/cold/RSV, don’t go and kiss all the babies, love from a distance, drop off a care package.
Use Natural Cleaning Products: Traditional cleaning products often contain harsh chemicals that can disrupt hormonal health. Opt for non-toxic, natural cleaning supplies like vinegar, baking soda, or essential oils for disinfecting surfaces.
Encourage Healthy Habits for Your Kids: Teach your kids to wash their hands frequently, cover their mouths when they cough, and stay hydrated. The earlier these habits are formed, the healthier everyone will stay.
Conclusion: Empower Your Immunity with Natural Practices
Staying healthy while caring for young children—especially during pregnancy or postpartum—can be challenging, but with the right tools and strategies, you can support your immune system and overall health naturally. By prioritizing nutrient-dense foods, staying hydrated, managing stress, handwashing, and practicing gentle movement, you can give your body the support it needs to thrive.
If you’re ready to optimize your health and hormones throughout preconception, pregnancy, or postpartum, Balanced & Blooming is here to guide you. With support and expert advice tailored to your season, this course will equip you with the tools to thrive at every stage of motherhood. Whether you’re preparing for pregnancy, recovering postpartum, or navigating the journey, Balanced & Blooming empowers you to feel your best and take control of your wellness.
Need more help? Apply for 1:1 coaching to receive a completely customized plan, or join Balanced & Blooming today to start your transformational journey and support your health with confidence.
