Tips on reducing morning sickness

Morning sickness can be a problem for some women during the first trimester. Often particular foods or strong smells trigger nausea; it might be frying bacon or the smell of chicken or fish. You’ll know when you experience it! Try to find eating pattern that works for you. Sometimes it helps to eat a piece of whole wheat toast or a cracker before you get up. Or you may find it easier to star the day with a snack, then have breakfast later.

If eating full meals puts you off, you might need to break the full meals into smaller meals. Drink fluids slowly or drink between meals. Keep a bottle of water handy throughout the day so you can take small sips and stay hydrated. Water will also keep your kidney functioning well, minimise constipation and make you feel better.

Morning sickness usually goes away by the 11th or 12th week but for some, it can persist throughout the pregnancy. Consult your doctor if you are vomiting a lot as you may be losing essential nutrients

Here are 8 Proven Ways to Reduce Morning Sickness (give each one a try – you never know what’s going to work!)

1. Be Boring and Bland
Bland foods are definitely the way to go. That means no spice, garlic, or onions (boy did I HATE onions during my pregnancy!).

2. Don't Run on Empty
Carry snacks with you whenever you go out - you NEVER want to be stuck without something to eat or (even worse) grabbing something that you're going to be sorry for afterwards, like a chocolate bar (mind you, many women actually reported that chocolate helped them - go figure!)

3. Prevention is BEST
Most women find that constantly "snacking" and never allowing themselves to get starving really helps - this includes eating as soon as you get up and before you go to bed at night. In addition to this, I strongly encourage you to eat food that is easy to digest - NOT last night's pizza!

4. Choose Baby Portions
Quantity makes a huge difference - choose mini (light) meals and NEVER stuff yourself! Eating small meals throughout the day will keep your blood sugar levels even and the nausea at bay.

5. Get your GINGER
Many women reported that ginger (cookies, tea, etc.) helped them when nothing else did. So, when everything else fails, try ginger!

6. Take your B's
Some women find Vitamin B to be very helpful. The B vitamins are necessary for optimum liver function (very important for prevention of morning sickness!) and good digestion. Vitamin B is found in foods such as - banana, avocado, chicken, whole grains and nuts (if you can stomach them!).

7. Go Orange and Green
Two other great vitamins are Vitamin C and K. Vitamin C can help stop nausea and vomiting quickly, and Vitamin K supports the liver's detoxifying action. Vitamin C is found in oranges and carrots (sucking on a wedge of lemon works very well for some women!) and Vitamin K is found in all green foods like spinach and broccoli.

8. And last but not least REST, REST and REST!
Rest is one of THE most common ways of coping with morning sickness. With a busy schedule it's not easy, but do your best to take the time to get as much good quality rest as you can (don't worry, by your second trimester you'll have enough energy to make up for it)!

Whatever you do, keep positive - it WILL all be over soon enough and you'll have a beautiful baby to keep you busy! In the meantime, keep experimenting until you find what works for you!