Here are a few ideas you can put in to practice to minimise 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 workon, 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) Avoid 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 color – this will help reduce eye strain.
6) Be physically active
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) Ensure good 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 Sprite 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
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.