Morning sickness during pregnancy can consume you throughout the day. While the intensity varies from woman to woman, almost three-quarters of pregnant women face this problem in their first trimester. Since it is best to avoid over the counter medication to handle this, here are a few tips for managing morning sickness through your diet and lifestyle.
Morning sickness relief tips
Get plenty of rest
It’s necessary to get plenty of rest and sleep in your early pregnancy. Tiredness can make nausea worse- don’t feel guilty about sleeping a few extra hours if your body demands it, at this time.
Get up slowly
Don’t lie down immediately after eating- it slows digestion. Also, sleeping on your left side slows digestion.
Keep simple snacks like a plain or ginger biscuit, dry toast or crackers handy. If you feel sick in the morning, just munch on some when you first wake up, then take ten to fifteen minutes before getting up slowly. Avoid jumping straight out of bed. Snacking on crackers can also help you feel better if you wake up nauseated in the middle of the night.
Drink plenty of fluids
It is best to sip water throughout the day, instead of having large quantities at one go as that will make you feel full and less hungry for food. Also, sipping on water throughout the day helps to check vomiting. Water is the best drink during pregnancy since sweet or cold drinks often make you feel more nauseous. Aim to drink at least two liters in a day. If you’re vomiting too much, replace water with ORS solution or salt-sugar water, glucose water or other sports drinks that contain glucose, salt and potassium that replenish lost electrolytes. However, don’t let salt-sugar water or ORS solution stand for longer than 24 hours- once you make it, consume within a day.
Ginger – A great morning sickness help
Many pregnant women have found ginger supplements to be a great way of combating morning sickness during pregnancy. You could try ginger biscuits or ginger ale, ginger tablets or ginger syrup. You may also grate fresh ginger in hot water to make yourself some nice ginger tea or try ginger candies too. However do make sure you get your ginger products from authorized sources only like a reputable pharmacy.
Morning sickness relief food
Pregnant women tend to have a weakened digestive system. Stick to bland foods that are easy to digest, at least till your morning sickness subsides. Steer clear of fatty foods, fried foods or very spicy foods. Eating foods that are high in carbohydrates and low in fat also helps in managing morning sickness. Most women can manage foods like bread, rice, pasta, toast, crackers better than sweet and spicy foods.
Eat small but frequent meals
Though you may lose appetite, not eating can aggravate nausea and vomiting. Eat small but frequent meals- whatever you eat, eat slowly.
Eat food cold rather than hot
Hot foods have a stronger smell, so have food cold or at room temperature, to avoid the smell trigger.
Identify and avoid triggers
Try to identify what triggers nausea and vomiting for you. It could be a certain scent, the smell of a particular vegetable, soap or perfume. It could even be something visual like staring into the computer monitor or playing games on your phone, flickering lights etc. Certain tastes trigger nausea- sweet, sharp or cold drinks for instance. Some pregnant women find the taste and smell of garlic repulsive. Identify and avoid such triggers as far as possible.
Although you may not feel like, get up and walk around the room or take a walk in your compound. Getting some fresh air will help ease you. Request people around you to be more supportive with you as far as using triggers are concerned. Many women find wrist acupressure and aromatherapy (certain essential oils) to be helpful. If your vomiting is severe and nothing seems to work, you might want to check with your doctor for medication.