Morning Sickness

We all dread the morning sickness that may or may not accompany your pregnancy. More than half of all pregnant women experience morning sickness and it is something you just can’t predict. Morning sickness can be, but is not always, accompanied with vomiting. The nausea is often a result of the increased hormones (HCG and Estrogen) in your body. You may also be the type of person where nausea is triggered by certain smells: perfume, food, and smelly odors.

Did you know that morning sickness doesn’t have to be just in the in morning! Really?! It can come at anytime even when you least expect it. During my first trimester I WAS sick in the morning but thankfully it subsided after week 9! About half of the women who get nausea during pregnancy feel complete relief by around 14 weeks. There is hope ladies!

Enough about what causes it, what can we do as pregnant women to help ease the discomfort?

Helpful Do's and Don'ts:

Do:

· Eat small meals often

· Eat foods that will keep you full longer (foods with high fiber and water content)

· Drink fluids 1/2 hour before or after a meal, but not with meals

· Drink small amounts of fluids during the day to avoid dehydration

· Eat soda crackers 15 minutes before getting up in the morning

· Avoid foods and smells that increase nausea

· Get plenty of rest and nap during the day

· Avoid warm places (feeling hot adds to nausea)

· Sniff lemons or ginger, drink lemonade, or eat watermelon to relieve nausea

Don'ts:

· Do not lie down after eating

· Do not skip meals

· Do not cook or eat spicy food

A few helpful Do’s that did work for me were the saltine crackers, ginger ale, eating small meals often, and avoiding warm places. My husband also commented on the convenient store amount of food I kept on my night stand. When I woke up in the morning I would fill my stomach with something small before I sat up. Getting up slowly in the morning – sitting on the bed for a few minutes rather than jumping right up – may be helpful.

Many of my friends were the unfortunate ones that were SO sick they needed to take medication. It is okay if you need to! Studies have shown that it will not harm your baby. There is no need to continue to suffer, and waiting too long to take appropriate medication may make your condition more difficult to treat. Your provider will likely suggest that you try taking vitamin B6. If vitamin B6 isn't enough to do the job, there are other anti-nausea-medications that are considered safe and effective during pregnancy.

One thing you must not forget is to take your prenatal vitamin! Your prenatal is packed of nutrients that your baby needs. Taking your prenatal on an empty stomach can cause you to feel nauseous so I recommend you take it after your meals or right before you go to bed.

Because I love food, I want to share one last helpful hint! Try some of these food combinations that will help you feel full longer and will also be healthy for you and the baby:

Breakfast:

Half cup of oatmeal topped with fresh blueberries or any berry of your choice and sprinkled with a tablespoon of crushed walnuts. Or, scramble one egg and serve it atop a piece of whole-grain toast.

Lunch:

Soup is a healthy option that, because of its high-water content, keeps you full longer. Forego creamy soups with high amounts of fat and calories, and choose broth-based soups with plenty of vegetables. I love minestrone and chicken noodle! Add a piece of whole grain bread on the side.

Dinner:

Stir-fry is a quick and healthy option at dinner to keep you feeling full. Try boneless, skinless chicken breast or lean steak sliced thinly, stir-fried in canola oil with fresh vegetables like carrots, broccoli, or red peppers. Add some garlic, a little soy sauce, and serve over brown rice.