Just like a bad cold, Covid is lingering. And devastatingly, it looks like it's not going away just yet. So there has never been a more critical time to take care of your health and do whatever you can to support your immune system.
As mothers, our health can often take a back seat. With babies, children, partners, and pets all relying on us, sometimes making ourselves a priority doesn't happen. But like we always say at In Shape Mummy, you can't pour from an empty cup. And a poorly functioning immune system is about as empty as it gets.
Doing things that support your immune system on a day-to-day basis is a form of preventative care. We don't know about you, but we don't have the time to get sick and be out of action, and that's why prevention is so important.
So how does a busy mum strengthen her immune system? With these easy steps:
1. Commit to a healthy lifestyle:
Our immune systems work best when we are living a balanced lifestyle where internal and external stressors are limited. The way to do this is pretty straightforward, limit exposing yourself to 'bad' things and maximise the 'good'. For example:
2. Exercise: will it strengthen postpartum immunity?
A consistent exercise regime is vital to good health at all ages. Exercise improves many health conditions, such as cardiovascular disease, some cancers, type 2 diabetes, anxiety, and depression. In addition to combating these big concerns, exercise also promotes good general health, which as a result, enhances immune function. We know it can be difficult to find the time to exercise but just 15 minutes a day can make a world of difference. And if you really want to give your immune system some love, get your exercise done outside. Vitamin D has anti-inflammatory properties and plays an essential role in promoting immune responses.
3. Maintain a healthy diet to keep your immune system balanced
The foods we put into our bodies play a massive role in our ability to fight off infection. Studies have shown that highly processed, high in saturated fat, Western diets can cause inflammation and stress our immune systems. A healthy gut microbiome is essential for a thriving immune system, and to get this, we need to eat a wide variety of plant-based foods.
Foods to support the immune system include:
Fruit and vegetables: All types of fruit and veggies are beneficial to our immune system. But varieties high in Vitamin C are particularly helpful. Lemons, oranges, kiwi, grapefruit, broccoli, spinach, and capsicum are all great options.
Yoghurt containing live cultures: 'Live' or 'active' cultures nourish our gut microbiome, and a healthy gut microbiome helps to fight off infection. Opt for a serving of Greek yoghurt or Kefir each day.
Foods high in antioxidants: epigallocatechin gallate (EGCG) is a powerful antioxidant that has been shown to improve immune function. Green tea is your go-to for EGCG.
Oily Fish containing omega-3: sardines, tuna and salmon are all rich in omega-3, which is essential for supporting immune boosting cells. Vegans can see similar benefits from foods like flaxseeds and chia seeds.
Ensure you're maintaining an adequate intake of all vitamins and minerals throughout the day. In Shape Mummy Health Shakes are packed full of 25 essential vitamins and minerals as well as 1 billion probiotics per serve. An In Shape Mummy Health Shake is a quick, easy and efficient way for busy mums to support their immune systems.
Immune Boosting Smoothie Recipe
1/2 cup pineapple
1 frozen banana
1 cup spinach or kale
1 cup nut milk/milk
2 tbsp In Shape Mummy Health Shake mix
5 ice cubes
Blitz and voila!
Shevi is a qualified nutritionist with a bachelor’s degree in nutrition and food sciences. As a new mum herself, she is passionate about postnatal-related nutrition. Shevi has worked alongside some of the most famous leaders and celebrities in the fitness industry throughout Australia and the UK.
Get In Shape with
In Shape Mummy Health Shakes
Many Busy Mums don't have time to cook health food and exercise ALL the time.
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Support your Milk Supply and Boost Your Energy while you Lose Weight with our Premium blend of Organic Pea & Brown Rice Protein, 25 Vitamins & Minerals, Probiotics plus Organic Superfoods.
Enhanced with Milk Thistle and Fenugreek which are herbs that have been used for centuries to Support Breastfeeding. Plus, Probiotics to help strengthen your baby's immune system.
100% Breastfeeding & Vegan Friendly. Contains NO Artificial Nasties, NO Soy, NO Dairy, NO Gluten & NO Caffeine. Made in Australia.
Enjoy as the Quickest and Easiest Healthy Meal!
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Did you know there are 2 types of In Shape Mummy Health Shakes?
We want to help mums of all stages of life look and feel their best.
That’s why we have two options to help you get the best results. One to support breastfeeding mums and the other to support mums who are not breastfeeding.
Mums are RAVING about the In Shape Mummy Health Shake...
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★ ★ ★ ★ ★
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★ ★ ★ ★ ★
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★ ★ ★ ★ ★
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- Carly, Vic
★ ★ ★ ★ ★
"I have lost over 30kg with In Shape Mummy Health Shakes, exercise and a complete diet change. I started at size 22 and am a loose size 12 at the moment… and nearly a 10! I feel so much better! With my injuries in my spine, pelvis and knee my weight loss has been the best thing for my pain. 7-8 months ago I couldn’t have even imagined I could drop this much weight! The change in my life has been insane! My advice to other mums is “stick with it and don’t give up!” Thanks so very much for your In Shape Mummy Health Shakes. They are the best thing for mums on the go and while breastfeeding as well. Words can not express how grateful I am with my weight loss. I couldn’t of started this without your shakes. My life is forever changed."