A surge of pregnancy hormones arrives in your first trimester. Unfortunately this can trigger a feeling of nausea, commonly called morning sickness. It generally peaks around week 10, and it should settle down by weeks 12-13.
While it’s named ‘morning sickness’ it can actually hit you at any time of the day. You might find yours is more like ‘after lunch’ or ‘early evening sickness’. There are also some mums-to-be who experience morning sickness right through till the very end of their pregnancy. Try to remember – morning sickness will pass. In the meantime here are a few trips to help you along your way.
- Easy does it - get up slowly in the morning and try a plain snack like a cracker or piece of toast before getting out of bed
- Rest up - being really tired can sometimes make your feel worse. Try to get plenty of sleep, if there’s ever been a time to take it easy it’s when you’re pregnant.
- Snack away - eating little amounts more often can help to balance your blood sugar and help you feel less ill.
- Sip on a smoothie – having a chilled smoothie made with milk, yoghurt and fruit in the fridge can give you something tasty and full of calcium to sip on over the day if you don’t feel like solid food. Adding a supplement like Complan can help provide some of that extra nutrition you might be missing out on.
- Hydrate – drinking enough fluids can make a difference, it’s also important to keep hydrated if you’ve been sick a lot.
- Hold your nose - avoid smells that make you feel worse. Cooking odours, perfume and cigarette smoke are common triggers for morning sickness
- Get a kitchen helper – if you can, have someone cook for you when you’re not feeling so great.
- The more bland the better – if you’re having trouble keeping food down, go for plain high carbohydrate options like potatoes and pasta. Be wary of spicy, fatty and highly flavoured meals as they can make you feel worse.
- Grab a bite before bed – having a light, plain snack before you go to sleep can sometimes help, just don’t overdo it as late meals can also give you a bit of heartburn.
- Get your stretchy pants on – go for comfort all the way. Clothing that’s really tight around your waist can add to the nausea.
A few things that might make you feel better:
- Food containing ginger
- Toast
- Sparkling water
- Natural yoghurt
- Plain crackers or biscuits
- Salty snacks
- Fruit juice
- Raw vegetables
- Chamomile or peppermint tea
- Glucose drinks
- Lollies or chewing gum
There’s ill… and there’s ill. How much is too much?
Even if you can’t eat much, it's important you stay hydrated. Your baby will take the nutrients they need from you even if you don't manage to eat much solid food. Keep sipping on drinks throughout the day and taking in small amounts of food. Try a supplement like Complan if you feel you are missing out on important nutrients.
If you’re being sick several times a day, and you can’t keep any decent amount of food or drink down, it’s time to see your GP or lead maternity carer.
