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In every issue of the ‘hood Magazine, we ask local experts questions that are helpful for our community! This Ask the Expert was printed in the January/February Issue of ‘hood. Check out the full digital issue at the link!
Question: How can I protect my family’s health during cold and flu season while pregnant or caring for a newborn?
Pregnancy and newborn care during cold and flu season can feel especially vulnerable. The best defense is supporting your body’s natural immunity through rest, hydration, and nutrient-dense foods rich in protein, colorful produce, vitamin D, and zinc. Frequent handwashing, elderberry syrup, and gentle essential oils—diffused or applied to the soles of the feet—can add support. Keep indoor air humidified, and lean on simple comforts like warm teas, bone broth, and gentle movement to aid recovery. Prioritize fresh air and sunlight when possible, and above all, listen to your body’s cues and reach out to your care team—your health and your baby’s health are always worth protecting.
Vitamins
Vitamin D is generally more impactful for immune function than Vitamin C, especially during winter when levels tend to drop. Vitamin D supports immune regulation and reduces infection risk, while Vitamin C plays an important role in symptom recovery once illness occurs. Always have your levels checked and supplement as needed under the guidance of your provider.
At Flourish, we often recommend high-quality options available locally or through Fullscript, such as Designs for Health Vitamin D Synergy or Orthomolecular Reacted Zinc. Elderberry syrup, raw honey (for adults), and probiotic-rich foods like kefir, sauerkraut, and Greek yogurt can also support immune balance and gut health.
Essential Oils and Natural Supports
Use some caution with essential oils, especially during pregnancy and with newborns. Gentle oils such as lavender, frankincense, chamomile, and mild eucalyptus blends are considered safe when diffused in moderation or applied (diluted) to the soles of the feet. Many families also use immune-supportive blends such as OnGuard or Thieves on the feet during cold and flu season. For high-quality, local options, visit Juniper Apothecary or The Spice & Tea Exchange in downtown Sioux Falls—both carry blends that emphasize purity and safety.
Environmental Wellness
Keep indoor air comfortably humidified (a cool-mist humidifier works best) to reduce viral survival and support airway health. Crack a window for a few minutes each day to allow fresh air circulation. Choose mild, fragrance-free soaps or Branch Basics cleaners for safe handwashing and home care that protect both skin and baby’s delicate respiratory system.
Lifestyle Rhythms
Immune health is built through rhythm, not restriction. Prioritize sleep, hydration, and gentle daily movement such as walking, stretching, or restorative yoga. Time outdoors, even briefly, boosts vitamin D levels and supports mood and energy.
For personalized support through pregnancy, postpartum, or fertility preparation, connect with our team at Flourish Wellness + Birth Co. We combine evidence-based midwifery care with functional wellness strategies to help women thrive through every season of motherhood.
Learn more: www.flourishbirthco.com
Follow along: @flourishbirthco
About the Author: Erin Vande Lune, CNM, is a certified nurse midwife and co-owner of Flourish Wellness + Birth Co. in Sioux Falls, SD. She is passionate about walking alongside women through every season of life—supporting fertility, pregnancy, postpartum recovery, and hormone balance with both clinical insight and compassionate care. Erin’s approach blends evidence-based medicine with functional wellness, helping women feel informed, empowered, and confident in their health journeys.
Flourish Wellness + Birth Co.
Erin Vande Lune
Certified Nurse Midwife and Co-Owner
2908 E 26th St
Sioux Falls, SD 57110
605.271.4170
