At a time when excitement and happiness should prevail, the notorious morning sickness can make pregnancy a miserable experience. A little relief can make a world of difference to the expecting mother. If you are struggling through this time, there is good news. Research shows that following a few diet rules may diminish symptoms of morning sickness.
Causes of Morning Sickness
Over half of all pregnant women experience morning sickness during the first trimester. The "Morning Sickness Help" website attributes this to a drastic rise in the levels of estrogen and hCG, the pregnancy hormone. Increased sensitivity to smell may make smells that you once enjoyed become repulsive.
Foods to Eat
The "Global Healing Center" website suggests consuming honey to alleviate morning sickness. Try eating dry, bland foods such as soda crackers and dry toast before getting out of bed in the morning. Lemons may also be effective when sniffed or drank as lemonade. And for a research proven treatment, reach for ginger. Taken as a capsule, sniffed, or made into tea, ginger helps about 88 percent of sufferers feel less nauseated. On a daily basis, try to include foods rich in protein and complex carbohydrates such as peanut butter and apples.
Foods to Avoid
Listen to your sense of smell when it steers you away from certain foods. Hot foods may increase that sense, so focus on cool or room-temperature meals. Steer clear of fatty or fried foods, as they may upset your stomach. Soft, unpasteurized cheese may contain harmful bacteria that exacerbates your problem, so avoid brie, goat cheese and feta. Spicy foods, sweets, caffeine and junk food may also cause you distress, so add them to your nix list.
Vitamins to Take
Vomiting leads to a deficiency in vitamins, so replenishing what is lost is vital to the health of you and your baby. Vitamin B6 has been shown to improve morning sickness when taken in appropriate dosage. According to survivemorningsickness.com, you should aim for 30 to 75 milligrams a day. If you do not notice a difference in three or four days, though, quit taking it. Multivitamins are commonly necessary, but consult with your physician if this leads to additional nausea. Switching to a prenatal vitamin without iron may fix the problem.
Tips
Eat several small meals throughout the day. Though you may not feel like it, skipping meals may cause a drop in blood sugar, leading to additional nausea, vomiting and headaches. Drinking fluids 30 minutes before or after a meal, but not with the meal, may reduce the symptoms. Consume adequate amounts of healthy fluids, and try popsicles, gelatin or Italian ice if fluids refuse to stay in your stomach. Rest, relaxation and moderate exercise may also be keys to keeping morning sickness at bay.
