You’re not alone if you’re suffering from nausea and vomiting during pregnancy. Most women experience it to some degree during their first trimester. Typically symptoms will last between 6-12 weeks. We hope that these tips below will be able to help you cope with this uncomfortable feeling.
1) Getting your blood sugar regulated is priority #1.
One theory about why morning sickness is worse in the morning (and for some women only occurs then) is because when you wake up, you have low blood sugar. For some pregnant women, going 8 hours without food is not a healthy idea. You might find it helpful to eat a high-protein snack before bed and even grab a bite to eat each time you get up in the night to go to the bathroom. (Which in the beginning may be quite frequent!)
The first thing you do in the morning is essential. Many people jump out of bed to start getting ready for the day, but if you are experiencing morning sickness, you may want to rest and get up slowly and possibly eat a couple of bites while still lying down.
2) Avoid foods that cause rapid blood sugar shifts.
Fruit juice, sugary snacks, processed cereal (the kind that comes in a box), anything made with white flour, etc., can cause your blood sugar to rise rapidly and then come crashing down, triggering nausea and vomiting. Eat protein foods and whole foods.
Meat, cheese, yogurt (be careful here- try plain yogurt with frozen berries mixed in. Most yogurt has way too much sugar in it.), eggs, nuts, nut butter, veggies, and whole grains should be your staples.
Even if eating doesn’t appeal to you, coaxing yourself to eat a little bit of protein food every 2 hours will help prevent vomiting. Don’t leave the house without carrying a snack with you.
3) If drinking water makes you sicker, try these alternatives.
It is best if you stay hydrated. You’ll need extra fluids to support the pregnancy, but many women find that drinking water makes them more nauseated. Some good alternatives include tea, smoothies made with fruit, ice, and plain yogurt or kefir. Water served VERY cold with a squeeze of lemon or lime and carbonated water with a small amount of fruit juice for flavor can help substitute drinking just plain water.
4) Avoid nausea triggers as much as possible.
Your nose is on hyperdrive during early pregnancy! Stinky smells like poopy diapers, kitchen trash, and even morning breath may cause you to vomit. It may be impossible, but try your best to avoid smelly situations.
Have someone else take out the trash. Have your significant other or family member change your toddler to help you. Please do not be shy about telling someone with bad breath, noxious perfume, or cigarette smells on them that you’re in a delicate condition and need fresh air.
If cooking smells make you ill, take a break from your usual garlic and onion specialties. Prepare meals that won’t stink up the kitchen—green main dish salads with cold, cut-up chicken, steak, or hard-boiled eggs. Sandwiches are good too.
5) Try Aromatherapy
Put a couple of drops of lavender, mint, or lemon essential oil (these oils are generally considered safe during pregnancy) on cotton balls and keep these in various locations such as the kitchen, bathroom, your purse, or in the car. Take a whiff when you feel sick; it should help you soothe your nausea.
6) Take it easy- but don’t forget to exercise
We know exercise is the last thing you want to do when you can hardly get your face out of the toilet! But if you force yourself to take even a ten-minute walk outside every day, it WILL help.
But try to take it easy, avoid stress as much as possible, and rest as much as possible. You’re doing a vital job of growing a baby. Explain to your other children why you’re feeling poorly and that it won’t last forever.
When you feel a bout of nausea coming on, try to lay down for a few minutes in a dark room with your eyes closed. Sometimes if you do this the episode will pass.
7) Focus on the positive
Sometimes when you’re so miserable, it’s easy to forget what’s making you sick! Remember that statistically, women who experience nausea and vomiting are more likely to carry the pregnancy to term.
So rejoice in your potent hormones! Read pregnancy magazines, and birth stories on the Internet, look through maternity clothing catalogs, do whatever you need to cheer yourself up, and get yourself in the mood for a new baby.