If you have a mild case of nausea and vomiting, some relatively simple measures may be enough to help.
1)Try to avoid foods and smells that trigger your nausea. If that seems like almost everything, it’s okay to eat the few things that do appeal to you for this part of your pregnancy, even if they don’t add up to a balanced diet.
It might also help to stick to bland foods. Try to eat food cold or at room temperature, because it tends to have less of an aroma than when it’s hot.
2)Keep simple snacks, such as crackers, by your bed. When you first wake up, nibble a few crackers and then rest for 20 to 30 minutes before getting up. Snacking on crackers may also help you feel better if you wake up nauseated in the middle of the night.
3)Eat small, frequent meals and snacks throughout the day so that your stomach is never empty. Some women find that carbohydrates are most appealing when they feel nauseated, but one small study found that high-protein foods were more likely to ease symptoms.
4)Avoid fatty foods, which take longer to digest. Also steer clear of rich, spicy, acidic, and fried foods, which can irritate your digestive system.
5)Try drinking fluids mostly between meals. And don’t drink so much at one time that your stomach feels full, as that will make you less hungry for food. A good strategy is to sip fluids frequently throughout the day.
5)Aim to drink about a quart and a half altogether. If you’ve been vomiting a lot, try a sports drink that contains glucose, salt, and potassium to replace lost electrolytes.
6)Give yourself time to relax and take naps if you can. Watching a movie (preferably not one about food!) or visiting with a friend can help relieve stress and take your mind off your discomfort. Or try hypnosis – while there’s no definitive evidence that it helps with morning sickness, it has been shown to be effective in combating nausea during chemotherapy.
7)Try taking your prenatal vitamins with food or just before bed. You might also want to ask your health care provider whether you can switch to a prenatal vitamin with a low dose of iron or no iron for the first trimester, since this mineral can be hard on your digestive system.
8)Try ginger, an alternative remedy thought to settle the stomach and help quell queasiness. See if you can find ginger ale made with real ginger. (Most supermarket ginger ales aren’t.) Grate some fresh ginger into hot water to make ginger tea, or see if ginger candies help.
9)A few studies found that taking powdered ginger root in capsules provided some relief, but be sure to talk to your provider before taking ginger supplements. There’s no way to be sure how much of the active ingredient you’re getting in these supplements, so some experts think it’s best not to use them. (As with many other things that are helpful in small amounts, the effects of mega doses are unknown.)
10)Try an acupressure band, a soft cotton wristband that’s sold at drugstores. You strap it on so that the plastic button pushes against an acupressure point on the underside of your wrist. This simple and inexpensive device, designed to ward off seasickness, has helped some pregnant women through morning sickness – although research suggests that it may be largely a placebo effect.
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