Morning Sickness Relief

July 6, 2011

Your first trimester is full of emotions – from excitement over your pregnancy to the sick feeling of nausea and vomiting; both feelings very common although one of these is not so welcomed. Despite its name, “morning sickness” can actually be “anytime sickness”, so learning to cope will help ease you into your second trimester feeling more comfortable as morning sickness usually disappears during this time.

  • Odors strong and weak can trigger nausea – if certain foods such as cooked poultry or eggs cause you to put your hand over your mouth than steer clear of these foods and consider sticking with more neutral smelling meals.
  • Cold/room temperature foods tend to have less of an odor such as green salads, tuna salad or a peanut butter and jelly sandwich. Eat these if you’re sensitive to smells. In addition, carbohydrate rich foods such as breads, crackers and rice cakes may be more comforting to you.
  • Keep crackers at your beside. In the morning before rising, eat a few crackers or other dry carbohydrate.
  • Eat small frequent meals (5 to 6); an empty stomach can cause you to feel sick or even light headed. Be sure you’re eating every 3 to 4 hours.
  • Drink frequent small amounts of fluids throughout the day to prevent dehydration.
  • Nausea can become worse if you’re tired and/or irritated. Choose relaxing activities such as a warm bath, watching a movie or napping to help relieve stress.
  • A fizzy drink like seltzer can help settle your stomach. Ginger has long been known to ease a sensitive stomach; try grated fresh ginger into water for a refreshing drink. Limit soda which contains caffeine and excessive sugar.
  • Avoid fatty, greasy, spicy, or acidic foods if you find that they cause discomfort; these foods tend to irritate the digestive tract and can cause reflux.
  • Is your prenatal vitamin making you feel ill? Taking it with food or in the evening before bed can help reduce nausea associated with your vitamin. If that doesn’t work, talk to your health care provider about switching to a different vitamin.
  • When is it time to speak to your doctor about nausea and vomiting? If severe and loosing weight speak to your doctor immediately.

 Snacking ideas:

  • Frozen fruit (grapes, blueberries, strawberries)
  • Frozen fruit bars – made with all natural fruit
  • Low-fat Yogurt
  • Raisins, dried cranberries, apricots, prunes
  • ½ apple with one tablespoon peanut butter
  • ¼ cup Trail mix
  • 1 cup natural apple sauce
  • Banana Popsicle – Insert a popsicle stick into the middle of a peeled small banana, dip in melted dark chocolate and freeze until chocolate hardens.
  • ½ almond butter and sliced banana sandwich
  • Whole grain pretzels
  • ½ cup salsa with corn tortilla chips
  • 1 ounce cheese and grapes


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