How to conquer morning sickness so you can enjoy being pregnant
By Dilvin Yasa|
If thereกฏs one thing that makes a pregnant woman clutching a toilet bowl for the fourth morning in a row feel good, itกฏs a useful statistic and the knowledge that they are far from alone.
Between half to two thirds of women experience morning sickness during their first trimester.
Whether itกฏs actual vomiting, nausea or a simple loss of appetite, morning sickness usually begins in the first few weeks of pregnancy and usually subsides around the 12-week mark.
For one in five pregnant women however, morning sickness can carry on well into the second trimester.
What is morning sickness?
Many a pregnant woman has been overheard to mutter, กฐWhy the hell do they call it morning sickness when it lasts all b*&$$y day?กฑ and theyกฏre right of course. Although it can last all day, morning sickness gets its name because for most women, symptoms are often felt more keenly in the morning.
As for what actually causes morning sickness, the answers a little more murky.
Researchers say itกฏs more than likely a combination of hormonal changes, altered metabolism, and fluctuation in blood sugar levels, but regardless of how green around the gills you feel, in most cases, garden-variety morning sickness is not dangerous.
Vomiting and retching may cause localised soreness and aching at times, but remember that not only is baby perfectly cushioned inside its sac of amniotic fluid, but recent studies have shown that moderate morning sickness is actually associated with a significantly reduced risk of miscarriage.
That said, severe morning sickness (known as hyperemesis gravidarum or HG) can lead to dehydration and weight loss, depriving bub of proper nutrition. If you have nausea and vomiting that will not stop, contact your doctor or midwife for advice.
Reducing nausea
Studies show women who are having multiple babies, as well as those who are either prone to motion sickness or are feeling stressed and over-tired, are more likely to suffer the effects of morning sickness.
Not much you can do about it if youกฏre expecting twins, triplets or more of course, but itกฏs worth noting if youกฏve been burning the candle at both ends lately.
You can help reduce the level of nausea you feel by:
- Eating five or more smaller meals a day rather than opting for the traditional three.
- Wearing loose-fitting clothes rather than those which are tight around the mid-section.
- Avoiding strong smells (anything from perfume counters to petrol stations)
- Delegating the cooking duties to someone else (and what better excuse to stay out of the kitchen?)
- Eating a handful of dry crackers or toast before you pop out of bed in the morning. An empty stomach can aggravate nausea so this little tip can help you balance things out before you become upright.
Eating for morning sickness
Youกฏre eating for two and baby demands hot chips dipped in ice-cream?
We get it, but sadly, babyกฏs going to have to get over it too. Cutting out greasy, high-cal/low-nutrient foods such as the aforementioned hot chips, ice-cream and co will help you feel less queasy, as will keeping your distance from smelly foods such as fish, boiled chicken and cabbage.
Spicy foods such as curries, chillies, in some cases even garlic and onion can irritate tummies and exacerbate symptoms of nausea in some women so these too are best avoided.
If youกฏre left wondering what there could possibly be left to eat, have no fear จC the following foods will help:
Carbohydrates: Think wholegrain breads and cereals, brown rice and sweet potato. Nope, not a hot greasy chip in sight, but you can easy slice the sweet potato and bake in the oven.
Ginger: Whether youกฏre sipping it throughout the day, chewing crystallised pieces or grating it into your dishes, ginger is the power player in the morning sickness world.
Proteins heavy in vitamin B6: Known to help suppress nausea, B6 can be found in red meat, nuts, seeds, legumes and bananas. You can also speak to your doctor about supplement options.
Water: Staying hydrated is essential so sipping water (or ginger tea) throughout the day is recommended. If youกฏre unable to stomach it, sucking on ice cubes can make the difference.
Finally, remember that there are plenty of prescription medications available for morning sickness such as anti-nausea medication, antihistamines, and in some severe cases, steroids. Speak to your doctor about which options might work for you.?
