Morning sickness is an experience that most women go through especially during the first trimester of pregnancy. The symptoms include heartburn, nausea, vomiting and fatigue and it can occur throughout the day. Women experience a loss of appetite and an aversion for certain types of food and odours. It results in dehydration, fatigue, irritation and electrolyte imbalances. Severe morning sickness symptoms are not good for both the mother and baby. In extreme cases, it is better to consult the gynaecologist for suitable advice.

The following are tips to cope up with morning sickness:

• Split your meals and eat at regular intervals than consuming three large meals

• Drink lot of fluids like carbonated water and flavoured lemon water to soothe your body and mind

• Consume ginger ale or ginger to relieve your feeling of nausea

• Eat a protein rich food just before going to bed to maintain your normal sugar levels

• Empty stomach mostly results in acute nausea. Consume water, soda and light crackers as soon as you rise in the morning. You can also gulp a spoon of peanut butter before rising from the bed

• Eat food items with a lot of carbohydrates and proteins during the day for coping up with the exhaustion

• Avoid spicy, fatty and smelly foods that can cause nausea

• Take adequate rest to fight fatigue. Sleeping well can really save you from the feeling of nausea

• Take prenatal vitamins along with meals

• Strong odours and smells like perfumes, scents, shampoos, cooked spices, can increase nauseated feeling. Hence, avoid these sensitive odours as far as possible

• Try and be in a well ventilated room where you can breathe in fresh air always, and combat any uncomfortable smell

• Do not lie down immediately after you eat. Catch up with a 10 minute walk to reduce the heaviness of your stomach

• Sip pineapple juice, mint tea or cool water slowly to combat the feeling of nausea

• Have extremely cold water or very hot soups. These could be soothing to your throat and relax you well

• Drink a teaspoon of cider vinegar by mixing it in a cup of water

• Ice cold slush and certain light low-fat milkshakes help you combat the feeling of nausea

• Acupressure bands can combat nausea but when you take them off, you may really feel like vomiting immediately

• Avoid extreme feeling of hunger as it could upset your stomach badly

• Add food rich in vitamin B6 which includes roasted turkey or chicken breast, salmon, turnip greens, bananas, bell peppers and spinach

• Sniff peppermint at regular intervals when you feel like vomiting

• Suck a lemon slice or add lemon to your water

• Drink electrolyte mixes to combat the feeling of nausea

• Avoid juices with a lot of sugar as it increases acid in the stomach and causes nausea

• Try eating bland foods such as pasta, oatmeal and potatoes to curb the nauseated feeling

• Sweets may be difficult to digest and can increase vomiting

Jonathan Pitts

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