Inflammation to a certain degree, can be a natural part of the body’s response to growing a baby. There are some foods to reduce inflammation during pregnancy to promote a healthy journey for both you and your baby.
Some of the common causes of inflammation during pregnancy include: hormonal changes, the body’s immune system adapting to the new change, physical stress, gestational diabetes, psychological stress, and pre-existing medical conditions.
Foods are a common alternative to managing or reducing pregnancy-induced diabetes. In this article, we will look at foods and fruits that are helpful in this regard as well as natural ways to reduce inflammation.
Some Foods To Reduce Inflammation During Pregnancy
It is important to eat right and stick to a healthy eating pattern during pregnancy. However, tweaking your diet or consuming a surplus amount of certain foods can help to reduce inflammation. Here are some foods you can add to your diet:
1. Fatty Fish
Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids. These fatty acids have anti-inflammatory properties to help reduce inflammation.
These fruits are rich in antioxidants that can help reduce inflammation. Examples of berries include blueberries, strawberries, and raspberries.
3. Leafy Greens
Spinach, kale, and Swiss chard are high in vitamins and minerals, as well as folate. These nutrients are essential during pregnancy.
Although Turmeric is a spice, it contains curcumin, a compound with strong anti-inflammatory effects. Using it in cooking or as a supplement can be helpful but ensure to consult your healthcare provider first.
5. Nuts and Seeds
Almonds, walnuts, flaxseeds, and chia seeds provide the body with healthy fats and antioxidants.
6. Whole Grains
Whole grains are rich in nutrients that can help in managing inflammation. Quinoa, brown rice, and oats, are healthy choices that you can add to your meal plan.
Ginger is popularly consumed as tea and as a seasoning in foods. It has good anti-inflammatory properties. However, it should be consumed with moderation.
8. Green Tea
This tea is rich in antioxidants which may help reduce inflammation and improve your overall health.
Probiotic-rich yogurt is healthy for the gut microbiome. It also has anti-inflammatory effects.
10. Colorful Vegetables
Adding a variety of colorful veggies like bell peppers, carrots, and sweet potatoes to your meals can be an additional supply of nutrients and antioxidants.
How does Inflammation affect Pregnancy?
Inflammation depending on cause can have different on mother and baby during pregnancy. Let’s look at some sources of inflammation during pregnancy and it’s effects.
1. Natural Inflammation
To a reasonable extent, inflammation is necessary during pregnancy to support the implantation of the embryo and the development of the placenta. The body tries to make room to accommodate the baby.
2. Excessive Inflammation
Prolonged or continued inflammation can be detrimental to the mother’s and baby’s health. Depending on the cause, It may increase the risk of complications such as preterm birth, preeclampsia, and gestational diabetes.
3. Immune System Changes
Pregnancy naturally suppresses the immune system of the mother. This is to prevent the rejection of the growing foetus. Inflammation can disrupt this adjustment and lead to possible complications.
The body’s Inflammatory responses to infections during pregnancy are a common cause of concern. This is because certain infections, like Zika virus or rubella, can cause birth defects and developmental issues in the baby.
5. Autoimmune Conditions
Pregnant women with autoimmune diseases are likely to experience changes in their disease presentation due to inflammation. Proper management of these conditions is needed to prevent risks to health.
6. Maternal Stress
High levels of stress can lead to inflammation, potentially affecting both the mother and the developing baby. This is why pregnant women must avoid overly stressful activities during pregnancy.
How Can I Naturally reduce Inflammation During Pregnancy?
Although some level of inflammation is natural, there are ways to manage it and reduce the possible discomfort caused. Some ways to naturally reduce inflammation during pregnancy include:
1. Balanced Diet
Add plenty of anti-inflammatory rich foods to your meals. Fruits, fish, vegetables, lean proteins and whole grains are rich sources.
Water helps to flush toxins from the body and promotes the proper functioning of the cells. Ensure to drink enough of water daily.
3. Regular Exercise
Safe exercises like walking, swimming, and yoga helps to manage and improve circulation.
4. Adequate Rest
Stress is a major cause of inflammation. Try to get enough sleep to give your body the opportunity to rejuvenate. This helps to reduce inflammation.
5. Stress Management
Relaxation techniques like deep breathing and meditation are effective in the management of stress which can contribute to inflammation.
Prescribed supplements like vitamins and omega-3 supplements can add to your body’s supply of helpful nutrients that help to manage inflammation.
7. Limit Sugar and Processed Foods
High sugar and processed foods can increase inflammation, so reduce your intake.
8. Proper Weight Management
Maintaining a healthy weight can help manage inflammation.
9. Consult a Healthcare Provider
Discuss any changes you will like to make with your healthcare provider before implementing them to ensure they are safe and appropriate for you.
Read Also: Side Effects of Eating Sugar When Pregnant
What Fruits Help With Inflammation During Pregnancy?
Here are some fruits that help with inflammation during pregnancy:
Cherries have high levels of antioxidants, including anthocyanins, which can have anti-inflammatory properties. They can help to reduce inflammation and provide relief from the discomfort.
Grapes contain resveratrol, which is an antioxidant that has some potential anti-inflammatory effects. Adding grapes in moderation to your nutrition can be helpful.
Apples are a rich source of quercetin, which is a flavonoid with anti-inflammatory properties. They also contain dietary fiber, which can aid in digestion during pregnancy and promote comfort.
Pears contain fiber, vitamins, and antioxidants, all of which have anti-inflammatory properties. You can consume pears at intervals as snacks.
Guava is rich in vitamin C and fiber, both of which can help reduce inflammation.
Cantaloupe is a water rich fruit that provides vitamins A and C. These vitamins have antioxidant properties that may assist in managing inflammation.
Apricots contain vitamin A and beta-carotene, which can offer some anti-inflammatory effects. They are also a good source of dietary fiber.
Berries such as blueberries, strawberries, and raspberries are rich in antioxidants, particularly anthocyanins. They promote anti-inflammation.
Papaya contains papain, an enzyme that has anti-inflammatory properties. However, it should be consumed sparingly during pregnancy.
Avocado is a source of healthy fats, including monounsaturated fats, which have anti-inflammatory properties. It’s also rich in various vitamins and minerals that can support overall health during pregnancy.
Kiwifruit is rich in vitamin C, which has antioxidant properties and may help reduce inflammation. It also contains essential nutrients beneficial for pregnancy.
Oranges are high in vitamin C, and as mentioned earlier, has some anti-inflammatory effects and boosts the immune system.
Mangoes are rich in vitamins and antioxidants, including vitamin A and beta-carotene, which can have anti-inflammatory properties.
Conclusion on: Foods To Reduce Inflammation During Pregnancy
Inflammation is a common occurrence in pregnancy. However, you should see your healthcare provider or doctor to ascertain the source. Some fruits and foods can help manage inflammation and the discomfort it comes with. They should be consumed in moderation and after due consultations with your doctor.