Managing Morning Sickness: Part I

  

Many women are plagued by morning sickness early on in their pregnancy, and some even all the way through. More than half of pregnant women experience morning sickness, with some women experiencing with one pregnancy but not with another. 

Morning sickness usually begins shortly after the first missed period, and resolves by week 12 to 17. Symptoms vary from occasional mild queasiness, to constant nausea with bouts of vomiting. In truth, “morning sickness” is not an appropriate name because nausea and vomiting can be at any time of the day, and around 80% of women report it lasting all day. 

Whether you experience mild nausea or actually battle to keep food down, morning sickness is not pleasant and unfortunately, there is no cure. There are, however, many tried and tested dietary measures you can try, so much so that we will be bringing you a two part feature on managing morning sickness

Eat small, frequent, light meals that are spread throughout the day.

An empty stomach can trigger nausea so avoid skipping meals. Many women find that once they start eating, queasiness subsides.

Eat and drink slowly, and in a relaxed and calm environment.

Eat your favourite foods, and avoid any foods that make you feel sick. 

Don’t force eating as this may worsen the nausea.

  

Avoid lying down after eating. 

Sit upright while eating, and for about 30 minutes after.

Consume food and drinks that are cold or at room temperature.

Colder foods are usually better tolerated then hot foods as cold foods produce fewer strong odours.

Some women find it helpful to keep snacks at the bedside to ease night time nausea.   

A small snack before rising in the morning may help, as may getting out of bed slowly. Dry foods such as rice, porridge, bread (toast), Provitas, biscuits, crackers, dry cereal and rusks are usually better tolerated, especially in the morning.

Pregnant women often find the following foods unappealing:

×     Foods that are heavily spiced and flavoured

×     Foods that are greasy, fried, and very rich

×     Very sweet foods such as sweets and chocolates

×     Gas-forming foods e.g. cabbage, onions, spinach, broccoli

×     Caffeine e.g. coffee, tea, Coke, chocolates

×     Alcohol and smoking

Have you experienced morning sickness? Tell us which tips worked for you.