Guest post by Nikki Hurst RHN
Being pregnant is an amazing adventure, with an amazing ending. However, for those of you who are or might be experiencing morning sickness during those first three months, here are a few tips to help get your through this uncomfortable time.
Please note, while the term is coined “morning” sickness, it should really be described as “any part of the day or night” sickness. But have no fear! There are things that can alleviate, or at least ease, the symptoms.
First thing in the morning, eat something. Some studies show a protein-rich breakfast is ideal in remedying morning sickness, while others advocate a starchy breakfast is best. It’s different for everyone. Find out which foods work best for you in the morning, and stick with them.
Eat lightly throughout the day. In some scenarios, it helps to eat ‘mono-meals’ (meals that encompass one food item only). Tip: fruit should always be eaten alone.
Avoid strong smelling foods, perfumes, cleaning and beauty products as they may trigger an attack of nausea.
Avoid refined sugars, junk foods high in fat and preservatives, & caffeine.
Drink plenty of water throughout the day.
Don’t go hungry as a drop in blood sugar may trigger nausea.
Listen to that little voice inside of you: if it doesn’t smell right, or if it turns you off, don't eat it (no matter how healthy the food item may be). Your instinct will almost always be right in these scenarios.
Ginger, lemon and peppermint teas are stomach soothers – keep your pantry stocked.
There is a pressure point – center of your inner wrists – that when stimulated, may help alleviate the nausea.
Vitamin B6 has also been shown to remedy morning sickness. Eat foods rich in this micronutrient: bananas, bell peppers, broccoli, cauliflower, spinach, garlic, and kale are great options. (Be sure to lightly steam your greens, as raw cruciferous vegetables may be harder to digest during pregnancy). You may want to take a supplement to give your body a concentrated dose of this vitamin twice a day.
A good multi-vitamin containing all the B vitamins and zinc is recommended, alongside 200-500 mg of magnesium daily. Magnesium is a natural relaxant. An Epsom salt bath sounds nice, doesn’t it? Go for it, you deserve it!
Eliminate stressors when possible. And remember, This Too Shall Pass!
Homemade Ginger Tea
– fresh ginger root
– 6 cups water
– 2 cinnamon sticks
– lemon juice
– agave nectar (or your favorite sweetener) *optional
– Peel ginger and slice very thin (1/2 cup)
– Simmer ginger and cinnamon sticks in 6 cups of water for 20 minutes
– Remove from heat and strain
– Add sweetener & lemon to taste
Makes 6 servings – also tastes fabulous chilled with ice
Nikki Hurst is a Holistic Nutritionist at The Movement Studio and founder of Veganomical Living, specializing in Plant-Based Diets for women pre-conception to postpartum. Also educated in the areas of hormonal imbalance, digestion, inflammation, candidiasis, fatigue and dysglycemia, Nikki is a firm believer in nutritional medicine, preventative medicine, and the psycho-spiritual connection between mind, body, spirit and health..