Top Tips to Minimize Morning Sickness

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    Morning sickness is also known as nausea gravidarum, nausea, vomiting of pregnancy (emesis gravidarum), or pregnancy sickness.

    At times, morning sickness can be mild. However, the pregnant mother may at other times feel so nauseous that she will vomit.Top Tips to Minimize Morning Sickness

    Even though morning sickness can be extremely unpleasant, it is hardly ever severe enough to cause metabolic derangement. In most cases, morning sickness settles down by the end of the first trimester.

    Morning sickness is more likely to occur during the first three months of a pregnancy.

    Here are a few tips you can put in to practice to minimize unpleasant morning sickness symptoms:
    1. Get plenty of rest
      You must ensure you get a good night´s sleep - wear a sleep mask, or even dark glasses, to block out as much light as possible. You might also consider a maternity body pillow that will properly help you support your back and stomach. Sometimes taking naps during the day may help. Avoid moving around straight after eating.
    2. Get up slowly
      Don't be in a hurry to get out of bed when you wake up. Take your time.
    3. Avoid some types of foods
      Avoid fatty and/or spicy foods. Avoid caffeine as well.
    4. Food portion sizes - have small ones
      It is important to always have some kind of food in your stomach, as this will lower your chances of experiencing nausea - and if you do, most likely symptoms will be milder. If the stomach is empty, the acids have nothing to work on, except for the stomach lining, resulting in worsening nausea. Have some salty crackers, peanut butter snacks or some other protein snack before you get out of bed in the morning. 
      At breakfast, cold apple sauce, pears, bananas or any citrus fruit will help you feel satisfied early. Baked potatoes, although, less tasty for many, are highly nutritious. The fruit's potassium may help prevent morning sickness. At night, try eating something high in protein snack/meal before going to bed, as this will help regulate your blood-glucose levels.
    5. Computer monitor flicker
      The rapid, almost unnoticeable flickering of the computer monitor could cause morning sickness. If you are susceptible to morning sickness due to monitor flicker, try to avoid using a computer completely. If you must, you should adjust the screen by making the fonts bold and larger and changing the background to a soft tan or pink colour - this will help reduce eyestrain.
    6. Physical activity
      Some mothers may find it hard to move around if they feel lousy. However, being physically active has been found to improve symptoms in many people.
    7. Fluid intake.
      Being hydrated is crucial for good health and very important during pregnancy. Some mothers with morning sickness may not feel like consuming their recommended eight glasses of water per day, especially if their stomachs seem not to let them. However, the more dehydrated you are, the more nauseated you will become.
      If drinking water is hard, try adding apple cider, vinegar and honey. Some mothers say flat lemonade helps, or decaffeinated cola. Sucking ice cubes made from water or fruit juice is also an effective method. The colder the drink, the easier it is to consume.
    8. Ginger
      For many years, ginger has long been publicized as a stomach soother, and studies have shown that it may help relieve nausea symptoms. Sipping cold ginger ale or adding a slice of raw ginger to water or tea may help sooth your stomach. Snacks such as gingerbread or ginger cookies will all effectively help prevent nausea.
    9. Keep your mind occupied
      It is important to try to take your mind off the nauseous feelings. Finding things to do might not be easy. Reading a book, doing puzzles, watching television, playing cards, or going for short walks around the block will clear your mind and relax you. However, you must also listen to your body, and stop whenever necessary.
    10. Wear loose and comfortable clothing
      Restrictive or tight clothing may exacerbate the symptoms of morning sickness. Studies have found that pregnant mothers with nausea who switched from tight to loose-fitting clothing reported either reduced symptoms or non-at all.
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