6 ways to help ease morning sickness during pregnancy
You can’t open the fridge let alone the bin in your kitchen, your super sense of smell makes you dread public transport and even the THOUGHT of food makes you heave. Sound familiar? Morning sickness affects up to 80% of pregnant women at some point in their pregnancy. The cruel irony that it isn’t confined to the mornings, it can happen at any time of the day.
There are a lot of triggers for morning sickness, these include your stomach being full or empty, extreme tiredness, emotional turmoil, having excess sugar and increased hormone production.
Your body is trying to get used to the increased hormone production for your growing baby and it can make you feel terrible as a result.
Follow these steps to help ease morning sickness.
1. RELAXATION AND VISUALISATION
Taking some time out to focus on your breath and visualize your ‘happy place’ can really help when you feel a wave of nausea coming. Visualise yourself somewhere calming where nothing is expected of you and focus on how this place makes you feel.
You can listen to a guided relaxation you help you, particularly if you are out and about. The “Feel Better” session in our pregnancy app (iPhone or Android) focuses on two main areas; relaxing your mind/body through the use of a body scan, and visualising a lemon, cutting it open and drinking a lemon water.
Allowing your mind to concentrate on different aspects of your body in a scan has a really relaxing effect that lets your mind float and wander and stop your thoughts from churning around on a loop. This diversion of thoughts can help you to relax, allow you to breathe and make you feel better.
Visualising the smell and the taste of the lemon can have the effect of making you swallow and feel better.
Lemons are really useful in morning sickness and many pregnant women swear by them! Firstly they make you swallow. Quite often in morning sickness, there is an increase in the production of saliva in your mouth — it’s called hypersalivation or Ptyalism. This is really hard to get rid of and can make you feel really unwell.
Lemon has the amazing ability to cut through the saliva production, making you feel better almost instantly. It isn’t a cure — your morning sickness can come back within hours but it is a great way to give you a break.
Try squeezing half a lemon in a cup of warm water (no added honey or sugar) first thing in the morning and last thing at night. If your feeling really bad just try cutting a lemon in to quarters and sucking on it directly.
3. MOVE YOUR BODY
Exercise can be difficult if you aren’t feeling well but it is really important to move your body and to sweat a little. The best time to exercise is in the morning, after you have had your first small meal.
Try going for a 30 minute walk daily. This will help move fluids around your body and will also help to release endorphins that will make you feel better.
Yoga is wonderful exercise throughout pregnancy, it can help you relax, stretch your body and centre yourself. As the pregnancy progresses yoga will help you build core and thigh strength and teach you the all-important breathing in preparation for labour.
Be careful in the first trimester not to increase your core temperature too high, especially if you have a history of miscarriage or have any bleeding. Consult your health care provider if you are not sure if you should be exercising.
4. EAT LITTLE AND OFTEN
Keeping your blood sugar level steady is one of the best tricks for stopping morning sickness. The key is not to let your stomach get too empty, or too full, I call it the goldilocks portion.
Try to eat small portions for breakfast, lunch and dinner, as well as snacks in the morning and afternoon. Meals high in protein are particularly good for morning sickness as they will keep your blood sugars stable for longer periods of time.
If you struggle to eat a full meal, don’t worry. Eating over a longer period will also help. Try eating little pieces of your snack and coming back to it, rather than having it all at once.
One of the biggest changes that you will notice when pregnant is an increase in fatigue, it can sometimes feel completely overwhelming
Getting adequate rest and sleep is a really crucial factor when it comes to managing morning sickness but it can be difficult to sleep during pregnancy. Taking power naps through the day can help enormously both with your fatigue levels and your morning sickness.
If you work during the day, try finding a quiet place (such as your car if you have one, a spare room or even a medical area) or just get an eye mask and some headphones and pop them on at your desk so you can put your head down for ten minutes.
We have created a few options to help you to rest, you can try listening to our “Feel Better” “Relax Your Body” or our “Sleep” session in the Preggas pregnancy and labour app. Which you can download FREE for iPhone and Android