All morning sickness sufferers will tell you that living with nausea and vomiting is a misery and they’ll try just about anything to alleviate it. Unfortunately, there is no one miracle cure, but instead a number of possible remedies you may want to try:
- Eat plain and dry before you get out of bed in the morning.
Avoid eating spicy or greasy food as these can cause heartburn and the smell of these foods can cause nausea.
If you experience cravings, follow them – they’ll rarely cause you tummy trouble.
- Eat protein often – try snacks of nuts, eggs, beans and low fat meat.
- Eat small and often – having something in you stomach at all times may alleviate your morning sickness so try to eat every hour or two.
- If you’re having trouble keeping food down at mealtimes, try eating something salty before the meal – this seems to help food ‘stick’.
- Don’t drink while you eat. Try to drink clear liquids (water, soda water or mineral water are great) between meals – electrolyte and fizzy drinks can be particularly helpful.
- Avoid possible dehydration by drinking small amounts of fluid often.
- Don’t miss meals.
- If you’re experiencing nausea associated with food smells, try eating cold foods as they tend to be less smelly.
- Eat and drink slowly.
- While different foods have different effects of morning sickness sufferers, almost everyone agrees that garlic, onion, and acidic fruits and vegetables will cause trouble.
- Avoid alcohol – while alcohol is never recommended during pregnancy, it’s particularly important for morning sickness sufferers as it can lead to vomiting and possible dehydration.
- Limit the amount of caffeine you have in a day – caffeine can upset a wobbly tummy.
- Heat can make you feel nauseous so try to avoid warm places.
Tiredness has a big role in morning sickness so nap regularly during the day.
- Ensure that you get enough sleep at night.
- In the morning, give yourself enough time to get out of bed slowly.
- Cook in a well-ventilated area so that cooking odours don’t accumulate.
- Don’t lie down for 2 hours after eating – in the evening, eat early so you can avoid lying down with a full stomach
- Ensure you sleep in a well-ventilated room – keeping a window open overnight may alleviate your morning sickness when you wake.
- Avoid tasks that involve strong odours – cleaning products are often problematic.
- You should always avoid cigarette smoke while you’re pregnant but this is doubly important when you have morning sickness as the odour may make you feel nauseated.
- Stress can increase symptoms of morning sickness so try resting more, reducing your workload and taking time for practicing some relaxation techniques.
- Keep your physical activity gentle, as getting hot may increase your nausea.
- Keep your clothing loose and comfortable. Tight-fitting clothing (particularly around your stomach) can make you feel uncomfortable and increase your nausea.
- If you’re having difficulty keeping your prenatal vitamins down, try taking them later in the day.
- Vitamin B6 – 50 mg. daily. Vitamin B6 has been shown to help with pregnancy induced nausea. High doses are harmful though, so ensure that you don’t take more than 200mg a day.
- Ginger in capsules form 250 mg. three times daily can be beneficial. Ginger has long been associated with alleviating nausea. You can also include ginger in your diet by sucking on hard ginger lollies or by chewing crystallised ginger. Make a jug of homemade Ginger Lemonade to keep in the fridge.
- Keep a small bottle of a non-nausea inducing essential oil in your bag at all time to combat any smells that may make you feel queasy.
- Herbal teas such as ginger and peppermint can have a calming effect on a nauseated stomach.
- Acupressure works for some women to alleviate morning sickness.
- Review your herbal medication regime with your doctor – you may be contributing to your nausea by taking medications that are no longer suitable now that you’re pregnant.
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