Tuesday, June 17, 2014

Montreal Doula Tuesday Tips: Avoiding Morning Sickness

Many pregnant women experience morning sickness during their pregnancy. There are a few tricks to avoiding this unwanted phenomenon.

  1. Eat protein every two hours. During pregnancy a woman's protein requirements are higher. If she isn't getting enough, then she may feel nauseous. A spoonful of nut butter (almond, peanut, etc) is a great snack as well high in protein. Other protein sources include: dairy products, eggs, beans, quinoa, pumpkin seeds & meat sources. 
  2. Eat smaller meals throughout the day. This tip goes with #1. If you are eating every two hours, you may not feel like you need to have three big meals. Smaller meals throughout the day will balance your blood sugar. Many experts believe that low blood sugar can cause morning sickness. 
  3. Examine your multi-vitamin. Not all prenatal vitamins are made the same (or absorbed by your body in the same way either!).  The iron and calcium don't always come from natural sources and can cause morning sickness. Actually, many of the ingredients in your prenatal vitamin come from synthetic sources. I believe (and this is just my opinion, not medical advice!) that the best vitamins come from whole foods (folic acid from dark green leafy veggies, iron from food sources like spinach, dark red cherries, red beets, etc). There are companies that make whole food prenatal vitamins. Ask at your local health food store. 
    Natural Morning Sickness cure
  4. Make sure you are well hydrated. Sometimes morning sickness can be caused by dehydration. I know, it can be difficult to drink or eat anything if you feel lousy. But, the more dehydrated you become, the morning nauseous you may feel. The recommended amount of water you should be drinking is 1/2 your body weight in ounces. If you weigh 140 pounds, then you should be drinking 70 ounces of water per day. If you don't like water, consider adding lemon or drinking a diluted juice (100% fruit juice - no sugar). Additionally, coconut water is a completely natural "gatorade". It restores your electrolytes, as well as hydrates you. 
  5. Consider drinking ginger tea. Ginger is commonly known to decrease nausea. It's an amazing tool for women who still feel nauseous despite trying everything else. Just buy some fresh ginger from the store, put it in boiling water for 5-10 minutes and then drink. You can even add a bit of lemon and honey. 
  6. Try to get out and exercise. If you feel nauseous all the time, you may not want to get out and exercise. But, many women report that they feel much better during and after a walk or run. Fresh air may also help you too. 
Avoiding morning sickness