Nausea, Nausea, Nausea. Have you experienced this? OR are you currently? Well, you aren’t alone. Nearly 80% of women who become pregnant experience some level of nausea or morning sickness. Sometimes it comes in spurts and sometimes it comes in full force during your pregnancy. Typically, women experience nausea symptoms during their first trimester starting anywhere between 4 and 9 weeks. Most women find that it eases up within a month or so, however, there is a handful of women who continue to experience it throughout their entire pregnancy.
Regardless if you have it for one week or months, here are a few tips to help you keep your body nourished as best it can while feeling at your worst.
1.IDENTIFY and AVOID TRIGGERS
Research shows that often times our nausea is amplified by certain triggers. These triggers can range from person to person but a few common ones are the smell of meat, eggs, and potent additions such as onions, garlic, and various spices. If you notice there is something in your home that is triggering your nausea, vocalize it and remove it until you feel better.
2. STAY HYDRATED
It can be so hard to put anything in your stomach while you are feeling nauseous but remember that it is crucial for you and baby to keep your hydration up. I recommend sipping on water between meals as often as possible to upkeep your amniotic fluid levels and energy.
Staying hydrated can come in many forms and does not have to be just water. You can also make shift your favorite flavors into a hydrating beverage, popsicle or soup, whichever one feels easier to stomach. A few of my favorites are smoothies with added ginger and collagen. Soups with added noodles and any vegetables that seem reasonable to your tummy-many women feel they can consume carbs easier. Regardless of the way you get your hydration in, remember to do it.
3. EAT WHAT YOU CAN (while BEING AWARE OF YOUR BLOOD SUGAR)
As mentioned earlier, nausea can get us reaching for plain, flavorless foods such as white carbs more often than not.
Before moving on to what to do about this, I do want to remind all of the readers that eating something during this stage is better than eating nothing. Give yourself grace and do the best you can.
With that being said, consuming products such as bread, pasta, and rice are going to get you the calories you need and some food in your stomach. However, studies also show that the more of these meals you have the longer and more extreme your nausea will be. This is because the effect it plays on your blood sugar. These foods are found to spike blood sugar which then in turn makes your symptoms of nausea and morning sickness worsen. As an alternative, reach for carbohydrate foods that are more nutritionally dense such as winter squash or add a protein or fat to your pasta/bread/rice. A few of my favorites are avocado or hummus on toast, smoothies, cheese added to your rice and any vegetables you feel are reasonable to add to your pasta.
Again, the goal is to get through this stage while doing the best you can to nourish your body.
IT IS NOT GOING TO BE PERFECT AND THAT IS OK!
There are a dozen other tips and tricks to help you through this pregnancy symptom but these three are going to give you the foundation you need to keep your nutrition levels up and keeping you and your baby healthy as best you can. To learn more follow us on Instagram @heart.fed