Natural Remedies for Colds and Flus during Pregnancy
This post is completely inspired by the fact that I am pregnant and have a nasty head cold/flu that is going around right now. My usual arsenal of botanical formulas and supplements I turn to for immune support are not all safe to take during pregnancy. This prompted me to put together a resource for pregnant mamas who are feeling under the weather and needing some guidance on what natural supplements and remedies are safe to use to help boost immune function and recover from the common cold and flu. Here is a list of my top favorites. Your local health food store or vitamin shop should carry most of the products listed below. Please keep in mind, these are general guidelines, so I recommend consulting with your physician about your specific symptoms for your individualized care.
Oscillococcinum by Boiron: This homeopathic formula is great to take at the first onset of flu-like symptoms (fatigue, fever, chills, body aches). I recommend dissolving 10 pellets under your tongue 2-3 x per day for up to 7 days to help prevent worsening of symptoms, and improve immune function.
Umpcka ColdCare Original Drops by Nature's Way: This is also a homeopathic formula that is helpful to take at the first onset of cold or flu-like symptoms (sore throat, nasal and sinus congestion, headache, cough). Typical dosing for this product is 1.5 ml 3 x per day while your symptoms persist.
Echinacea: This botanical helps to enhance the immune system's resistance to infection, and is good to start at the first signs of a cold or flu. It is anti- inflammatory, anti-viral and anti-bacterial. I love this herb in tincture (liquid) form, and a typical dose is 30-60 drops 2-3 x per day during acute symptoms.
N-Acytelcysteine (NAC): This is an amino acid and a precursor to glutathione, one of the most powerful antioxidants in the body. NAC is particularly helpful for respiratory health, helping to prevent the build up of mucus and congestion in the lungs and sinuses. NAC is great for helping to alleviate coughing, sinus pain and pressure, and nasal congestion. Typical dosing of NAC during an acute cold or flu is 500-1000 mg per day. I love NAC.
Vitamin D3: Vitamin D is necessary for a healthy functioning immune system. Vitamin D deficiency has been linked to lower immune function and a greater chance of getting the common cold or flu. This nutrient is great for pregnant women to take during their entire pregnancy, as it helps to promote your baby's healthy bones, teeth and brain development. A typical dosage to take during pregnancy is between 2,000-4,000 IU per day. I recommend taking this one in liquid form for optimal absorption.
Wish Garden Herbs liquid formulas: This company has formulas specifically created for women to take in pregnancy to help with immune support and cold/flu symptoms. The two products I love are: Immune Boost for Pregnancy, and Cold Season Symptoms. Specific herbs in these formulas include: marshmallow, echinacea, red clover, calendula, burdock, hyssop, thyme, wild cherry bark, elder flower, yerba santa and peppermint. These are glycerite formulas (alcohol free) and taste pretty yummy. Both formulas can be taken: 2-3 dropperfuls 1-4 x per day during acute cold and flu symptoms.
Salt water gargle: This is an natural remedy my mom always had me do whenever I had a sore throat as a kid, and it really does work. Salt water helps to draw out mucus, decrease painful swelling and alleviate the irritation that accompanies sore throats. I recommend dissolving 1/4-1/2 tsp salt in 8 ounces warm water (make sure water is not too hot). Then, gargle a mouthful of water, spit water out, and continue until completed with entire 8 ounces. You can do this several times per day.
Neti Pot: This is one of my favorite naturopathic treatments for sinus and nasal congestion. Instructions for use usually come with purchase of a neti pot, but here are simple instructions for how to use. For the neti pot solution: it is best to use the finest grind of either sea salt or kosher salt, and either distilled water, or boiled and then cooled tap/ filtered water. Water should be warm but not hot. You can test water temperature by pouring a few drops on your arm- if it is comfortable, its safe to use. A good ratio to use is 1/4-1/2 tsp salt to 16 ounces water. You can also add in an additional 1/4 tsp baking soda to the mix (optional). Poor mixture into neti pot. Then position yourself by leaning your head over a bowl or sink. Tilt head sideways so your face is horizontal. insert neti pot into the upper nostril- make sure spout is fully inserted so water doesn't leak out. Breathe through your mouth while you gently pour- after a few seconds water will stream out the lower nostril. Use half the solution for one nostril, half for the other. In between sides, and after second side, stand upright and gently blow nose. Once finished, rinse our neti pot and let it air dry. You can do this treatment 1-2 x per day for acute sinus and nasal congestion.
Steam Inhalations with Eucalyptus essential oil: Eucalyptus and steam is a great combination for colds and flus. Eucalyptus oil helps to break up mucus and congestion in the nasal and sinus passageways and helps to decrease inflammation. I like to add 2-3 drops of eucalyptus essential oil to a bowl of hot water. Lean over the bowl with a towel over your head and inhale the steam for 2-5 minutes at a time. This can be done multiple times per day.
Lemon ginger soothing drink: This drink is great for anyone with cold or flu symptoms, but particularly helpful in pregnancy when you are really struggling with nausea and having trouble taking a lot of supplements. I like to bring 16 ounces of water to a boil, then remove from heat, add the juice of 1/2 a lemon, 1 tbsp fresh grated ginger, and a pinch of turmeric. Let the mixture stand for 5-10 minutes, then strain into a large mug. Add 2-3 tsp of honey, stir, and enjoy. * It is important to add the honey right before drinking- cooking honey will cause it to lose its medicinal benefits. Lemon is rich in vitamin C, tumeric and ginger are both anti-inflammatory, and ginger helps with decreasing nausea. Honey has wonderful anti-bacterial and anti-viral properties.
Dietary Recommendations: Especially when feeling under the weather with a cold or flu, it is best to avoid foods that are known to promote mucus production such as dairy, sugar and bananas. Inflammatory foods should also be limited such as wheat and gluten products, corn, soy, potatoes, pork and peanuts. It is also good to eat warm, cooked foods such as soups, broths, steamed or roasted veggies, and lean sources of protein such as chicken, turkey or legumes. Including warming herbs in your foods that have anti inflammatory and anti microbial effects are also helpful: turmeric, garlic, ginger, small amounts of cayenne. Limiting or avoiding cold or uncooked foods such as raw veggies and salads is also helpful when you are feeling sick. It is best to drink warm beverages- hot water with lemon, teas, and avoid cold or iced drinks. Especially during the winter months cold drinks and foods contribute to digestive stagnation, decreased gut immune function, and increased susceptibility to catching the common cold or flu.
Stay Hydrated: Drinking plenty of fluids is one of the best ways to help thin mucus secretions, help your sinuses to drain and help your cough to be more productive to clear mucus. Especially during pregnancy, staying hydrated is so important for you and your baby's health. You will want to drink a minimum of half your body weight in ounces of water per day. Water water, herbal teas (those safe during pregnancy), and broths are all good choices. Avoid caffeinated or carbonated beverages, and avoid cold or iced drinks.
Rest: Last, but not least, making sure you are giving yourself time to relax and get enough sleep is one of the best things you can do help yourself recover from any illness. When you are in a resting state, your immune system can function optimally and help you recover from an acute cold or flu. Your entire body has a chance to regenerate, repair and renew. Sleep and relaxation is key in staying healthy.
I hope these suggestions are helpful for all of you pregnant mamas out there. Being sick is not fun, especially when you are pregnant. Taking time to nurture and care for yourself is so important for both you and your baby. I hope you get well soon!
