16 Mar 2012

Pregnancy Nausea - Part two

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In the second and final part to the Pregnancy Nausea articles, Naturopath Stephanie Hamilton gives tips and advice to help manage pregnancy nausea.

Pregnancy and preconception

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Part one of this article outlined why and how pregnancy nausea may occur. But what every pregnant woman experiencing this common symptom wants to know is how to manage it!

There are many remedies that can be given to a woozy mum-to-be to help relieve nausea. Unfortunately, a complete “cure” for the nausea sometimes just isn’t possible. If you read part one, it is clear that this symptom occurs for a reason and it might not be something that we will ever be able to completely “cure”.

Management of the symptoms, reducing the severity and helping the woman feel a little bit better about things is the main approach. Here are some tips that may help:

Ginger
Ginger is one of the most commonly recommended remedies for pregnancy nausea. No adverse effects on pregnancy outcomes for mother or baby have been reported in studies examining the use of ginger in pregnancy. It also appears to be suitable for use in the first trimester when nausea is usually the worst. If you can’t stand the smell or taste of ginger, then tablets and capsules are available at doses safe in pregnancy. Make sure you check with the manufacturer that their product is safe before using.

Vitamin B6
Vitamin B6 can reduce the nausea and vomiting associated with pregnancy. In one study, doses of 25 mg every 8 hours improved nausea in pregnant women and significantly reduced vomiting in all patients.

Don’t take your pregnancy supplements on an empty stomach
The vitamins and minerals may worsen nausea and upset a sensitive digestive system, so always take your supplements with or after food.

Avoid any food that makes you feel unwell
You’ll soon get to know what foods trigger your nausea and what foods you can tolerate. If you know the smell of cooking fish will bring on your nausea then don’t try to eat it just because you know it’s good for you. As your pregnancy progresses and nausea generally eases, you will be able to bring these foods back in, but for now listen to what your body and your baby is telling you.

Get lots of rest
Exhaustion and stress tend to trigger nausea. It is normal to feel fatigued in the first trimester, and especially if you are vomiting. Go to bed early, take it easy at work, don’t push yourself, and try to avoid stressful situations as much as possible. Make sure you are taking lots of deep breaths if you are feeling stressed or tired.

Eat as soon as you wake up
Many women find that waiting for breakfast or not eating immediately after waking brings on nausea. Have a piece of dry toast or a couple of crackers and a cup of herbal tea before you even get out of bed if possible.

Eat regularly and eat before you get hungry
Some women find it interesting that they can feel so sick but still be so hungry at the same time! Your body still needs nourishment to feed your developing baby. Find snacks that you can tolerate that also provide some nourishment (and not empty calories) such as wholegrain toast and avocado or fruit and yoghurt.

Drink plenty of water, especially if vomiting
Keeping hydrated is essential. If drinking plain water is difficult, add a splash of apple juice or lemon juice. And if you are finding you can’t keep water down at all or you are vomiting excessively, consult with your doctor or midwife as soon as possible.

Remember that “this too shall pass”
It is tough to stay positive when you are feeling so lousy all the time. You want to be excited, glowing, and embracing this amazing time not leaning over a toilet bowl. Letting go of your expectations, surrendering to the amazing wisdom of your body during pregnancy and know that in the vast majority of women the nausea does eventually pass. Also, realise that this nausea and aversion to certain foods may be nature’s way of protecting your growing baby. Reading part one of this article will shed some light on why women experience pregnancy nausea may help put things into perspective too. If the thought of food triggers your nausea, then don’t think about food. Keep your mind preoccupied with other activities; meditate, go for a walk, or have a nap. Chat to other women who have been through it to reassure you that you are not alone and that it is considered a “normal” part of this journey called pregnancy.

References available upon request

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