Coping with Morning Sickness

Morning sickness is often one of the first signs of pregnancy. Although known as morning sickness, symptoms may occur at any time of day. So what causes it? The cause is not known but increasing levels of hormones during pregnancy may play a role. Motion, smell, taste and other factors may influence your response to these hormonal changes.

Morning sickness remedies – in short there is no quick fix – other than once your baby is born! Here are some tips to help you manage:

• Eat frequent small, bland meals. Taking little meals throughout the day will help keep your stomach filled to minimise that queasy feeling.
• Snack smart. Eat foods such as crackers, wholegrain toast, a hot baked potato, cooked pasta, cooked rice or fruit.
• Avoid rich and fatty foods which may sit in the stomach longer.
• Get enough sleep – Sleep helps your body rest, renew itself, and helps relax you.
• Get out of bed slowly. An abrupt change from lying flat to standing increases the feeling of dizziness. And try eating simple dry carbohydrates (e.g. a slice of dry toast, a cracker) prior to getting out of bed in the morning.
• Try ginger or foods flavoured with ginger.
• Go easy on spicy foods. Dishes prepared with peppers and garlic may aggravate your pregnancy nausea.
• Reduce smells. Keep your kitchen well ventilated to exhaust lingering cooking odours. Try eating cold foods as they have less odour and may be easier to swallow.
• Drink water or suck on ice. This helps you avoid dehydration if you’ve been vomiting.
• Try to avoid stress.
• Exercise. It will help you relieve the stress that may be contributing to your morning sickness and may also help you sleep better at night.
• Talk to your doctor if you are concerned about your morning sickness.