Expert Tips On How To Stay Warm In Winters And Boost Immunity

Health Tips For Pregnant Women: As winter sets in with its chilly winds and frosty mornings, pregnant women face unique challenges in staying comfortable and healthy. The cold weather can amplify common pregnancy symptoms like fatigue, joint stiffness, and dry skin while increasing susceptibility to seasonal illnesses such as colds and flu due to a naturally suppressed immune system during pregnancy. The body’s slightly elevated core temperature during pregnancy may not be enough to combat the biting cold, making it essential to adopt measures to stay warm and maintain optimal health. 

Prioritising warmth is vital not only for comfort but also for ensuring proper circulation and preventing complications, safeguarding the well-being of both mother and baby during the frosty months ahead. Below are a few tips to help pregnant women navigate the winter months effectively suggested by Dr. Supriya Puranik, Director – Obstetrics – Gynaecology and IVF, Sahyadri Hospitals MomStory, Shivajinagar, Pune. 

Health Tips For Pregnant Women

1. Dressing appropriately with layering is important

• Layering is Key – Wear multiple thin layers of clothing rather than a single thick garment. This allows you to adjust your clothing based on temperature fluctuations.
• Thermal Innerwear – Use breathable thermal wear made of natural fabrics like cotton or wool to trap body heat without causing irritation.
• Comfortable Outerwear – Invest in a maternity coat or jacket that accommodates the growing belly.
• Warm Feet and Hands – Use woollen socks and gloves to prevent heat loss from extremities. Opt for insulated, non-slip boots to prevent falls on icy surfaces.

2. Nutrition for Warmth and Immunity

• Hydration – Staying hydrated is as important in winter as it is in summer. Dry air and indoor heating can cause dehydration. Drink lukewarm water or herbal teas.
• Immune-Boosting Foods – Include seasonal fruits like oranges, guavas, and kiwis for vitamin C, which helps boost immunity. Green leafy vegetables, nuts, and seeds are excellent sources of essential nutrients.
• Warm Beverages – Ginger tea, turmeric milk, and soups can provide warmth and improve circulation.
• Healthy Fats – Add ghee, nuts, and seeds to your diet for healthy fats that help keep the body warm.
• Protein-Rich Meals – Incorporate eggs, meat, and dairy for a balanced diet that supports fetal growth and maternal energy.

3. Exercise and Physical Activity

• Indoor Workouts – Choose prenatal yoga, stretching, or light aerobics at home if outdoor exercise is uncomfortable.
• Short Walks – If stepping out, ensure proper layering and use slip-resistant shoes. A brisk 10–15-minute walk in the daytime sun can boost mood and provide essential vitamin D.

4. Protecting Against Common Illnesses

• Vaccinations – Ensure that you are up-to-date on flu and other recommended vaccines.
• Hygiene Practices – Regular handwashing and avoiding crowded places can reduce exposure to germs.
• Avoid Sudden Temperature Changes – Keep your living space warm and consistent in temperature. Use a humidifier to counteract the drying effects of heaters.

5. Skincare and Hydration

• Moisturise Regularly – Pregnancy can make your skin drier than usual, and winter exacerbates this. Use a pregnancy-safe moisturizer and lip balm frequently.
• Stay Hydrated – Eat hydrating foods like cucumbers, and drink plenty of fluids to maintain skin elasticity and reduce dryness.

6. Sleep and Rest

• Warm Bedding – Use extra blankets and a heating pad to keep the bed cosy. Ensure heating pads are set to a low and safe temperature.
• Maternity Pillows – Support your back and belly with maternity pillows to ensure comfortable sleep.
• Consistent Sleep Schedule – A well-rested body has better immunity and energy to cope with pregnancy demands.

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