Feeling nauseous or being sick is common in the early weeks of pregnancy. Take a look at our top tips to help you cope.
Having an empty stomach can make the sickness worse. Eating little and often can help keep your sugar levels on an even keel. Keep bland snack like crackers, unripe plantain chips handy for nibbling throughout the day.
Eat simple, high-protein foods, and those that are rich in vitamin B, such as nuts. Try to avoid rich, spicy, acidic, fatty or fried foods that might trigger nausea.
Cooking smells may bring on feelings of nausea. You May prefer to stick to cold meals until your morning sickness passes.
Getting straight out of bed on an empty stomach can result in you rushing to the bathroom! Have a snack, such as dry toast or crackers, in bed and eat it slowly before getting up.
Tracking when your morning sickness peaks, and when you feel better, can help you to find times in the day when it’s best to eat and drink.
If you’re finding it hard to keep fluids down, limit drinks during mealtimes so your food can stay down. Don’t forget to drink plenty throughout the rest of the day, as staying hydrated is important during pregnancy.
Stress and tiredness can make pregnancy sickness worse. Make sure to get plenty of rest and relaxation when you can.
The smell of a cut lemon may help to ease your nausea. You can also add lemon slices to iced tea or water and take sips when you can.
Used in moderation, ginger can help to ease nausea. You can take ginger tea or ginger syrup, or chew small slices of fresh ginger.
Taking pregnancy multivitamins may help to reduce your feelings of nausea, although there is little evidence to support it. If it doesn’t work, at least taking these vitamins will ensure you’re getting your daily recommended dose of folic acid and Vitamin D.
Some therapies, such as reflexology and aromatherapy, may help you to cope with sickness. Make sure you go to a qualified therapist, experienced in treating pregnant women.
Sometimes it helps just to share how you’re feeling with close friends or family who can offer their sympathy and support.
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