Most often the first sign of pregnancy, morning sickness is a common complaint that can be quite challenging for expecting mommas. Although popularly known or referred to as morning sickness, nausea and vomiting in pregnancy actually varies with different women–with some experiencing it in the afternoon or the evening, and some who experience any-time-of-the-day sickness or all-day sickness. So if you’re looking for ways to help ease this rather gloomy phase of pregnancy, here are a few things you can try.
1. Eat smaller, but more frequently.
Common triggers for morning sickness are an empty stomach and low blood sugar, thus it is recommended to nibble throughout the day and in small amounts rather than big meals during meal times so as to prevent feeling too full, which may cause vomiting.
2. Hydrate well.
You might have noticed the need to pee more often now–what with all the vomiting you might have been doing–which is why it’s really important for you to keep yourself hydrated, especially when you don’t feel like eating much. In an article published in Mayo Clinic, it is also suggested to sip on some ginger ale (but make sure to talk to your OB when trying out ginger).
3. Choose what you eat.
Opt for foods that are easy to digest, high in protein, and low in fat. Foods like tofu, eggs, bananas, rice, and sweet potatoes can be good options. You can also explore protein shakes which may include some rice, yogurt, fruits, and coconut milk or almond milk. Salty, sour, and cold foods are also said to be helpful when it comes to nausea. (You can try some ice pops, especially citrus flavoured ones!)
4. Pay attention to triggers.
Keep track of when you suddenly feel like vomiting. Sometimes, it can be caused by a smell you didn’t like or certain foods. Once you know, then you’ll be able to avoid them.
5. Breathe fresh air.
Keep your room well ventilated. Open the windows and let fresh air in, or for a better alternative, take walks outside whenever you feel better (but don’t push it, and always listen to your body).
6. Drink your vitamins.
I think it was only during my pregnancy when I finally understood the importance of vitamins. Back then, I was so worried about what nutrients would be left for my baby if I kept vomiting the food I ate. My OB said that that’s what prenatal vitamins are for. However, there was a time when I just couldn’t make myself drink them because they made feel like throwing up even more. If this happens to you, it’s best to talk to your OB on alternatives can you try.