Overcoming nausea...
The nausea and exhaustion that can hit women around this stage of pregnancy can be absolutely debilitating but we’re here to support you.
Before we start, how are you feeling? We’re sure you’ve asked, “Why me?” a few times recently… Well unfortunately, the reason for your nausea, and why it affects some women more than others, is still unexplained by the medical fraternity. The most common explanation is that everyone reacts differently to Human Gonadotrophic Hormone (hcG), which peaks between weeks 7-10 of the pregnancy. This at least explains why most nausea occurs in the first trimester.
To help you through, we’ve developed a combination of things you can do to minimise feelings of nausea. As you go through the below, know that this is not a time to worry about your nutrient intake, the nutritional needs of your foetus are still minimal at this stage. Instead this is a time to eat consciously in order to minimise nausea and calm your digestive system. Here we go...
The first thing that is often overlooked is hydration. This is a vicious cycle as our capacity to keep our liquids up when we feel nauseous is severely impacted. And yet when we are dehydrated we can often feel nauseous. This becomes much worse if you are vomiting. As a rule, only drink warm or room temperature water, in small amounts frequently, and ensure you are getting at least 1.5L daily. Mild herb teas such as ginger, peppermint and liquorice are also fantastic choices.
Next, let’s get your blood sugar levels stable. When our blood sugar levels are low, we’re more likely to be nauseous. This is often the root cause of morning sickness. When we wake up, often we haven’t eaten for 10+ hours so our blood sugars are low. Conversely, high blood sugar can also cause nausea in pregnant women. The best ways to keep your blood sugar levels stable is to eat small portions of food every 2-3hrs, include protein with every meal and avoid processed sugar and high glycemic foods.
Protein? Yes, protein is the single most important element to a successful pregnancy. So where possible, keep your protein intake high. Protein foods include meat and fish, eggs, beans and legumes and nuts and seeds. Often these foods are most easily digestible when cooked in soups and casseroles, particularly meat. Yet when we are experiencing nausea and vomiting, it is often the one thing we can’t stomach. The secret is small amounts often. Beware of using dairy as your primary source of protein. Dairy causes congestion and inflammation and as a result it won’t help the nausea.
Our final piece of advice is not to fight your cravings. Your body needs bland, carby and fatty food at this time, just try to make better choices within the foods you crave. Try almond butter on gluten free toast, homemade kumara fries with acres of mayonnaise, scrambled eggs and nourishing soups. All of these will fill and settle your upset belly. Remember, it’s also important to choose easily digestible foods, warm and cooked meals are key.
Hang in their Mamas. This time will pass. Your nausea will pass. You won’t feel like this for your whole pregnancy. Rest and respect the changes occuring in your body. And remember, your sunny disposition has not disappeared for good, it is simply being channelled into making a baby.
If that was all too much for your nauseous brain:
Keep hydrated - small sips, often.
Warm drinks and herbal teas like ginger and licorice.
Eat small meals every 2-3 hours - keep your belly full with the right foods.
Eat protein at every meal - a small portion of meat or fish, eggs, beans or legumes or nuts and seeds.
Opt for warm and cooked foods as these are easy on your digestion.
REST and sleep!
Our favourite recipes for nausea and vomiting:
Anti-Nausea Vege and Brown Rice Soup