- Most pregnant women will respond to “so how are you feeling?” with “exhausted”, “nauseous” or “dehydrated”. The growing baby in your uterus makes your body’s hormone levels and functions go haywire due to which you may feel a little under the weather most times. Although it is not yet known what causes morning sickness, it is one of the major reasons most pregnant women feel tired and sick. Also called NVP (nausea and vomiting of pregnancy), morning sickness affects at least 7 out of 10 pregnant women. Although it is called morning sickness, the nausea can occur at any time during the day and sometimes lasts all day. The good news is, morning sickness is manageable. So, if you are a pregnant woman, here are some tips that will help you cope with morning sickness:
- Rest enough: Vomiting can be taxing for your body as the body loses energy and starts feeling weak. Along with the 6 to 8 hours of sleep at night, try napping during the day when your body tells you it is tired. It will recharge your body and relax you. Sleeping is not an easy task for pregnant moms; draw the curtains, black out your room, and use eye masks to block any light and maternity body pillows to get some back and abdomen support on the bed. Avoid taking sleeping pills unless your doctor prescribes them. Tip: Do not sleep straight after a meal, as it can make you nauseous.
- Eat right: Even though your taste buds demand greasy and unhealthy snacks for your pregnancy cravings, give a pass to the fries. Eating the right foods will not only reduce morning sickness but also improve the health of your baby and your body:
- Eat in adequate amounts: Eating in small portions (about 5 to 6 meals instead of 3 large meals) can reduce the risk of vomiting and help you play with your diet plan to make every meal interesting. When you are hungry, munch on a protein snack or a fruit, because keeping your stomach empty can add to the nauseous feeling.
- Eat healthily: Cut the caffeine, excess spice and excess fat from your diet. Eat easily digestible and low-fat foods like fruits and cereals. Healthy snacking is also key to reducing morning sickness. Have a bowl of yoghurt with fresh fruits, a milkshake or a smoothie, or homemade fruit-flavoured popsicles for your snack-time hunger pangs.
- Tip: To avoid food aromas and smells that trigger your nausea, cool down your food a bit before you eat. Keep some snacks in your bedside drawers. Munch on some crackers before getting up from your bed in the morning; it will help calm down your stomach. Salty potato chips and soda crackers are said to be the best snacks to cut down on the nauseous feelings.
- Stay hydrated: Vomiting every day can account for a significant fluid loss from your body. Some women may experience hyperemesis gravidarum, a severe type of morning sickness that causes excessive vomiting. Therefore, hydration is key to making up for the fluid loss. Having about 8 glasses of water daily can help reduce dehydration. If you feel water is not an interesting enough beverage, you can suck on ice cubes and have fresh fruit juices. Drinking peppermint or ginger teas, lemonade, or watermelon juice can help relieve the nauseous feeling, improve the digestive system and reduce abdominal discomfort.
- Take your supplements carefully: Some prenatal supplements like iron supplements can make you nauseous. Inform your doctor if you feel nauseous after taking the supplements. The doctor might prescribe slow-release iron supplements or reduce the dose of your supplements. Vitamin B6 supplements can help reduce the nauseous feeling as well. However, take them only if prescribed by the doctor.
- Wear comfortable clothing: Wearing loose-fitting top and bottom wear can make your abdomen and stomach muscles feel at ease, reduce the discomfort in your bowel and stomach, and keep you comfortable. Wearing flowy dresses and maternity pants are some of the comfiest clothing options. Avoid wearing belts and tight-fitting jeans.
- Battle morning sickness by making these changes in your daily life. To get help from medications and custom-made diet plans, consult expert gynaecologists and dieticians on www.healthassure.in. You can even talk to the doctors from the comfort of your rocking chair at home using the HealthAssure app.
Book your appointment at 022-61676633.
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