Morning sickness is one of the most common pregnancy signs and symptoms. About 75% of pregnant women experience it at some point of time during pregnancy.
Most pregnant women experience the tendency of nausea and vomiting during the early hours in the morning, probably because of empty stomach. But, as a matter of fact, morning sickness does not necessarily have to occur only in the morning. You can experience it anytime during the day or night.
You can suffer from such uneasiness while you are at work during the daytime or while you are trying to sleep during the night hours – there are no set rules. Sometimes, it can even happen all day and all night. So, you do not have to get confused with the word “morning” in the term used to indicate this pregnancy symptom. The term “morning sickness” is a misnomer.
It only refers to the feeling of queasiness, nausea, and vomiting while you are pregnant, irrespective of which part of the day or night you experience it in. Luckily, there are several things that you can do to relieve it. Though there is not any magic cure, there are still plenty of things that you can do to ease your stomach and alleviate morning sickness.
To start with, you must avoid smells and foods that make your stomach churn. Following is a brief rundown on what else you can do to minimize, if not prevent, the feeling of queasiness, nausea, vomiting during pregnancy.
Don’t Get Up Quickly From Bed – Take Your Time
Do not let your head leave the pillow in the morning too quickly. Do not hurry. Take some time to get yourself prepared before you get out of bed. Getting up with sudden movements can make things worse for you, as the feeling of queasiness may considerably be increased. Therefore, the best way is to first sit up slowly while providing good support to your back.
While you are sitting, you must take rest for at least half an hour before you get out of bed. Utilize this time to nibble a few plain, dry biscuits. Some simple bedside snacks will help you prepare your body to deal with morning sickness.
Do Not Cook Immediately After Getting Out Of Bed
You must avoid the smells from the kitchen as much as possible. Try to avoid cooking till you feel a little settled. Visiting kitchen just after you wake up is very much likely to kick up your nausea further.
Don’t keep your stomach empty – Keep Your Meals Small Yet More Frequent
Try to keep your stomach filled all the time. If the stomach is empty, it will aggravate the feeling of queasiness and vomiting. So, try to eat smaller, frequent meals. Instead of three big meals, you should consider having at least six to eight small meals every couple of hours.
Eat Foods Rich In Carbohydrates And Proteins
Foods that are high in carbohydrates and proteins can be very helpful in the battle against morning sickness.
In most cases, doctors often recommend a nutritional supplement for Vitamin B6 – 50 mg two times a day. So, you may like to ask your doctor about it. If they prescribe it for you, it will bring more comfort for you.
Discontinue Antenatal Supplement
Many antenatal supplements have also been found to aggravate the feeling of nausea. So, you are advised to discontinue it temporarily. You can continue taking it again once you start feeling a little settled.
Be Careful While Taking Iron Supplements
Unless you have been diagnosed for anemia, you should not take iron supplements because it can adversely affect your digestive system, which can eventually worsen the feeling of morning sickness. Even if you are anemic, you must be very careful with the brand selection. Your doctor knows your body better than you. So, they can prescribe you a brand that may suit you better than others.
Focus On Your Comfort Foods
You can eat any food that makes you comfortable. The good foods are obviously the ones that stay down without creating any problem. But, keep trying to include new foods to your morning sickness diet plan.
Limit your intake for spicy Foods
Food that your pregnant tongue may fancy for a while may not be comfortable for your pregnant stomach. Therefore, you are also advised to at least limit (if you cannot avoid them completely) the intakes of spicy food.
Avoid Food Items With Natural Acids
Juices of many fruits, such as orange juices contain natural acids. So, avoid having these juices because it can result in stomach upset and more aggravated tendency of nausea and uneasiness. Therefore, in order to avoid morning sickness, you must avoid such food items; you can consider better alternatives, such as soy milk.
Avoid Greasy Foods
Greasy foods can also add trouble to your problems. Therefore, avoid all types of greasy foods that may include fried foods, fatty red meats or bacon. The reason why this type of food should be avoided is that it causes the body to produce more bile so that the fat from the grease could be digested thoroughly. The increased production of bile is very much likely to aggravate the tendency of morning sickness.
Things To Eat In Meals
A good diet plan for your lunch should include white rice, chicken and plain baked potato. You must plan your meals in a way that ensures your stomach is never too empty or too full. Doctors also suggest drinking fluids at least 30 minutes before and after every meal. But, here it is very important for you to keep in mind that you do not have to drink fluids while you are having meals; if you do so, it will result in aggravated morning sickness.
You can consider having cold foods, such as salads, raw vegetables and sandwiches in your dinner. But, you must continue with the concept of having frequent smaller meals throughout the day instead of having fewer bigger meals. As you can see, there can be plenty of ways to relieve morning sickness. The more informed you are, the better you can handle this annoying pregnancy symptom.