Diet Advice for to help the symptoms of Morning Sickness

Are you suffering the affects of morning sickness. It seems so unfair that at a time of great joy and excitement women are plagued with nausea, vomiting and food aversions. Don’t lose hope though, there are lots of practical things you can do with you diet that have a track record of helping women who are suffering from morning sickness

• The smell of food can trigger morning sickness. Food that is cold tends to smell less so this is a better option to avoid triggering nausea and vomiting.

• Research has proven that blood sugar has an impact on morning sickness. By keeping your blood sugar stable you are less likely to suffer from nausea and vomiting. Having a good sized portion of protein at each meal will help to maintain your blood sugar levels. Having a protein snack before you go to bed and if you wake during the night will alleviate sickness on waking

• Try to avoid foods that make your blood sugar rise to quickly and subsequently fall. Foods such as fruit juice sugary snacks, highly processed foods including cereals and any food that contains white flour.

• Consume small frequent meals with a good amount of protein.

• It might seem that your meals are not very balanced. If you are able to keep it down, then don’t worry too much. You can go back to a more balanced diet once the sickness disappears.

• 2o minutes before getting up have a snack that you put next to the bed the night before (this might be tricky if you need the loo on waking!)

• Fatty foods, rich food, spicy food, acidic and fried food make morning sickness worse and are best avoided.

• Keeping well hydrated is very important. Little and often is the rule as having large amounts at one time can itself make nausea worse .Any fluid will help, so try soups, cool drinks or herbal teas. Isotonic drinks can help restore your blood sugar, electrolytes and glucose if you have been vomiting. If you’re going to vomit it is much better to do it with some fluid in your stomach.

• If you are taking prenatal vitamin, your system will handle it much better later in the day and even at bed time than it will in the earlier part of the day. It is also worth using one, just for a few weeks with less iron, which can be particularly harsh on your digestive system. Please do not reduce your iron supplementation if you suspect or have been confirmed to be anaemic.

• Ginger can be really helpful to ease morning sickness. It can be chewed or used in tea. Some women find other products such as candied ginger, ginger beer and stem ginger biscuits. • Morning sickness can be eased by ginger. It comes in many varieties so it is worth trying a few. The most common forms are ginger tea, candied ginger, ginger beer and stem ginger biscuits.

• Anything that triggers your nausea is best avoided. I know it sounds obvious!

• Some ladies find Brewer’s yeast capsules help to relieve morning sickness

• Vitamin B6 has been demonstrated to reduce morning sickness and can be found in cereal grains, legumes, eggs, fish, chicken, nuts and avocados.

• Suck or sniff a lemon when you hit a wave of nausea

• Mint based products have a calming effect on the digestive system. Try sipping some mint tea. If you have excess saliva then you will find chewing mint gum very helpful.

Overall it is best to listen to your instinct. It is there for a reason. If you are driven to eat a certain food, then eat it. If the thought or smell of a food makes you feel sick then it is best avoided. Try to be as balanced as possible but do not worry if you cannot. If you are unable to keep anything down it is important to speak to your health care provider.

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• Morning sickness is definitely affected by your blood sugar levels. Therefore it is important that you keep them as stable as possible. Eat plenty of protein at each meal and have a protein based snack before bed and even during the middle of the night if you wake. There is some evidence to suggest that the reason morning sickness is often worse in the morning is because your blood sugar level has dropped overnight.
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