You’ll constantly hear about why it’s so important for you to eat healthy during your pregnancy. But what do you think one of the biggest obstacles is for why we don’t?! I hear (and remember) that nausea during pregnancy makes it difficult to follow a healthier eating regime even if you were eating healthy prior to becoming pregnant.
I’ve decided to write out a list of ten tips to help minimize nausea during pregnancy so you can better focus on your nutrition, and that of your baby. Please note that if you are vomiting often during your pregnancy that you can quickly become dehydrated. Therefore, consult with your physician if you are continuing to vomit, as you may need to be on a prescription to prevent malnutrition and dehydration.
1. Eat frequently, even if you don’t want to- Nausea is amplified when you have an empty stomach. If you constantly have a small amount of food in your stomach the nausea will be dramatically decreased. In fact, you should keep snacks in your purse, car, office desk, and especially by your bed. Before I would physically get out of bed in the morning I would eat something. For me, a banana even 10 minutes before I crawled out of bed was the difference between me throwing up in the morning or not. 😉 The moment you’re actually hungry you’ll feel sicker as the acids are left to digest only the stomach lining.
2. Complex Carbs only- I hear women often talk about eating bread or crackers to minimize morning sickness. However, “simple carbs” such as white bread, pasta, crackers and sugar can lead to low blood sugar, which triggers nausea! So eat whole wheat bread, whole-wheat pasta, steel cut oats or quinoa instead. These complex carbohydrates will make you feel fuller, longer and won’t spike your blood sugar.
3. Avoid smells and foods that trigger your nausea- For me this was red meat. The smell or even thought of eating it would make me want to up-chuck all over the place! For a lot of pregnant women it’s specific tastes or odors that can trigger nausea. So whatever your trigger is…keep it out of the house! Also, if needed, nicely tell your friends or co-workers that certain perfumes or colognes cause you to be sick because of “pregnancy nose” (any pregnant woman knows that your sense of smell is times ten, so they’ll understand!). 😉
4. Drink your water- Your body needs water for all your organs to function properly. Shoot for a minimum of 3-4 Liters daily. Many women don’t realize that being dehydrated actually causes more nausea and headaches! So drink up. Tip- add some fresh raspberries or other fruit to your water to give it more flavor.
5. Ginger anyone?- This is actually one that is clinically proven to at least moderately relieve your nausea. You can buy capsules or even ginger tea. For me, I also enjoyed having a Ginger Beer (it’s not alcoholic for those that are wondering) every once it a while. Made my tummy feel better, and was a little treat/indulgence from time to time. Also, I have to share that my favorite brand is Cock N’ Bull- YUMMY!!!!
7. Take a B6 Vitamin- This is another supplement that has shown to combat nausea. Most reports and studies show you don’t need a high dosage either, just about 25 mg, 2-3 times spread out during the day.
8. Get in your Protein- Many women have told me that they have a hard time with eating protein during their pregnancy. Since protein is the best source of energy this is actually one of the best ways to prevent nausea! If you can’t get protein from animals make sure to get it from other sources. Beans, tofu, nuts, seed, or Mommi brand protein powder are some alternatives you can use. Also, protein right before bed will help the morning sickness be a lot weaker upon waking up so try a small scoop of peanut butter right before bed or eat half of a all natural protein bar before you go to sleep and then right upon waking up finish it before you get out of bed.
9. Take Digestive Supplements- Indigestion leads to nausea. Some women have found that certain herbal teas have helped. Others find digestive enzymes, which aid in naturally breaking down your foods will reduce nausea, bloating, and gas (any other women notice that when your man transferred his sperm he somehow also transferred his gas to you as well?!).
10. Fit in time to exercise- Aside from the benefits of keeping your body in optimum shape, it also can help reduce nausea. This is because CO2 buildup in the blood can cause it. I have a girlfriend that even told me this week when she works out she is less nauseous that day.
I don’t claim to have all the answers, but I hope a few of these tips can minimize your morning sickness so you can focus on more important things…like a good name for your baby?! 😉
Bio: Lynn Manning is wife of celebrity trainer Drew Manning (fit2fat2fit). She is a certified Women’s Fitness Specialist and mother of two girls. She shares healthy recipes, at home workouts and other fitness guidance through her social media and website.