Morning Sickness

A complete misnomer as many will have experienced! Nausea and vomiting during the first trimester of pregnancy in particular can strike at any time of the day or night, or just grumble on through both. It can be triggered by a variety of factors:

• low blood sugar/empty stomach – small frequent meals/”grazing” on snacks containing complex carbohydrates and protein recommended eg yoghurt and muesli, oatcakes and hummus, peanut butter on toast. Try and eat at least every 2 hours.
• strong smells – avoid those which nauseate you
• hormonal surges/imbalances
• normal pregnancy-related changes to the digestive system
• oily foods
• sugary foods (sometimes including fruit, if so try fruit at the end of a meal instead of as a snack)
• vitamin or mineral deficiencies
• lack of exercise – a brisk 20 minutes walking daily in fresh air is recommended
• stress (try mindfulness? Post to follow next month)
• constipation
• anxiety about pregnancy

Pregnancy related nausea is not dangerous but if you are vomiting excessively you (and your baby) risk dehydration and malnutrition and this condition occasionally requires hospitalisation and intravenous fluids.

Other tips:
• carry nutritious snacks whenever you go out.
• avoid sugary snacks. After the initial energy boost they leave you feeling nauseated and drained. Complex carbohydrates will sustain your energy level in a more balanced way.
• stay well hydrated. If you are vomiting and losing fluids you must replenish them. Water with a squeeze of lemon, natural grapejuice or grapefruit or orange juice may all help. Avoid caffeine drinks and sugary drinks/sodas. Ginger tea is helpful, but avoid fresh ginger or ginger supplements if you have a history of miscarriages.
• too little iron, vitamin B complex, magnesium or calcium, as well as too little protein or complex carbohydrates can cause morning sickness. Consider taking a combined vitamin and mineral supplement designed for pregnant and lactating women. Before taking individual vitamin or mineral supplements your levels must be checked via a blood test (ask your midwife or GP) so that you don’t supplement (for example iron) unnecessarily. The Nutri Centre, amongst other quality supplement providers, have a nutritionalist who will give free advice over the phone. Avoid taking supplements on an empty stomach as this may aggravate the nausea. Try and take them whilst eating.
• Insomnia during pregnancy can sometimes be due to unrecognised hunger. You could keep something you fancy (oatcakes? almonds?) in a tupperware box beside you for midnight grazing and to eat before rising in the morning – a particularly vulnerable time (or perhaps your other half can bring you toast in bed..)

Good luck!

Annastasia

3 March 2013

One Source: The Natural Pregnancy Book, Aviva Jill Roman, MD