Morning sickness is experienced by many pregnant women, especially in the first trimester, and usually upon rising in the morning, but not always. Morning sickness can cause discomfort, nausea and at times vomiting. Fortunately, in most cases, it eases or goes away entirely after the third month of pregnancy.
Pregnancy can be a joyful time in a womanâ€™s life. It can also hold the downfall of morning sickness. Morning sickness can be bouts of nausea and upset stomach to vomiting each morning or after a meal. Every woman is different, as is every pregnancy. Some women have to deal with morning sickness while others donâ€™t experience it at all. A woman may experience morning sickness during one pregnancy but not during another. If you do experience morning sickness in your pregnancy, you will be relieved to know there are ways to help ease or maybe even eliminate the symptoms.
1) Avoid Skipping Meals
When a pregnant woman is experiencing morning sickness, she is likely to skip a meal thinking that will ease the nausea. But, skipping a meal may have the opposite effect and make nausea more likely to occur. It is very important to keep your blood sugar stable, so it is never a good idea to go too long between meals. To avoid feeling ravenous and avoid morning sickness and nausea, it may help to eat several smaller meals throughout the day. If you feel sick in the morning, give yourself time to get up slowly. Try eating a high fat snack that contains protein and carbohydrates before you get up and get going. This may include a glass of whole raw milk or some whipped cream, raw cheese, nuts, eggs (especially the yolks), or sourdough wholegrain bread slathered with lots of butter.
2) Foods that Curb Nausea
Eating a diet of nutrient dense foods is critically important to help you have a healthy pregnancy and baby. This includes plenty of organically grown vegetables, whole grains and animal products from naturally raised sources. Remember, you want to keep your blood sugar stable. This is best done by eating high quality fats, with some protein and complex carbohydrates. Eat foods such as eggs, butter, grass fed beef, free-range chickens, liver, shellfish, brown rice, oatmeal, and sourdough wholegrain bread. Ginger is a great remedy for nausea and morning sickness. Use fresh ginger root in cooking, drink ginger tea, or take it as a supplement. Sniffing lemons has been found by some women to help curb nausea. Also try sucking on them, or sprinkle them with salt and lick them. Fresh squeezed orange juice with some raw honey may help. Nausea can be caused by the smell of food cooking, especially strong smells like garlic and onions. If you are experiencing nausea, avoid the foods and smells that make you feel worse. Cold foods may have less nausea inducing smells.
3) Drink Plenty of Fluids
It is important for a pregnant woman to stay hydrated. If you are vomiting, especially, you need to replace the fluids lost. Staying hydrated throughout the day will help you feel less fatigued. You will be better served if you drink small amounts of water throughout the day rather than infrequent large glasses of water. Drinking too much water at one time can lead to an upset stomach and maybe even cause vomiting. If you drink a large quantity of water before a meal, you may feel too full to eat, depriving yourself of much needed nutrients. Herbal teas that can help ease nausea and are safe for you and your baby include ginger, mint, chamomile, cinnamon, lemon balm leaf and raspberry leaf.
Be sure to take any vitamins with food, as taking them on an empty stomach can cause nausea and upset stomach. It may also help to take them before bed. Many women cannot tolerate prenatal vitamins. It is always best to get your nutrition from food, so make sure you are eating well. Folic acid and vitamin B6 are a priority, so make sure to get these. The fat soluble vitamins are critically important, which includes vitamins A, D, E and K2. These are available in high quality animal foods, and fermented cod liver oil. Bone broth (made from scratch with real bones) and green leafy vegetables are the best ways to get the minerals you need.
5) Foods to Avoid
Different foods affect different people differently. Unfortunately, trial and error is the best way to determine which foods cause you nausea or make you vomit during pregnancy. However, there are some guidelines that may help you make good choices and avoid the upset stomach. Avoid refined sugars, caffeine, alcohol, soft drinks and sometimes spicy foods. These can aggravate your nausea and morning sickness. Eating simply prepared, healthy foods are your best option, pregnant or not. Providing proper nutrition for yourself is providing proper nutrition for the baby developing inside you.
Ask the people around you to help you out when you are feeling sick or tired. Try wearing clothes that aren’t too tight around the waist. Some women feel better if they avoid warm places. Make sure that you get as much sleep and rest as you need, especially at night. It may help to avoid naps right after eating. And avoid stress as much as possible. Don’t worry about the small stuff, and it’s almost all small stuff.