Feeling nauseous or being sick is common in the early weeks of pregnancy.
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Eat little and often
Having an empty stomach can make sickness worse. Eating little and often can help keep your sugar levels on an even keel. Keep bland snacks handy for nibbling on throughout the day.
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Eat protein-rich foods
Eat simple, high-protein foods, and those that are rich in vitamin B, such as nuts. Try to avoid rich, spicy, acidic, fatty or fried foods that might trigger nausea.
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Cold meals can be better than hot ones
Cooking smells may bring on feelings of nausea. You may prefer to stick to cold meals until your morning sickness passes.
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Breakfast in bed
Getting straight out of bed on an empty stomach can result in you rushing to the bathroom! Have a snack, such as dry toast, in bed and eat it slowly before getting up.
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Keep a morning sickness diary
Tracking when your
morning sickness peaks, and when you feel better, can help you to find times in the day when it’s best to eat and drink.
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Drink between meals
If you’re finding it hard to keep fluids down, limit drinks during mealtimes. Don’t forget to drink plenty throughout the rest of the day, as
staying hydrated is important during pregnancy.
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Get plenty of rest
Stress and
tiredness can make pregnancy sickness worse. Make sure to get plenty of rest and relaxation when you can.
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Sniff lemons!
The smell of a cut lemon may help to ease your nausea. You can also add lemon slices to iced tea or sparkling water and take sips when you can.
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Settle your stomach with ginger tea
Used in moderation
ginger can help to ease nausea. You can make ginger tea using the peeled grated root, or try taking ginger syrup, capsules or tablets.
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Take pregnancy multivitamins
Taking
pregnancy multivitamins may help to reduce your feelings of nausea, although there is little evidence to support it. If it doesn’t work, at least taking these vitamins will ensure you’re getting your daily recommended dose of folic acid and Vitamin D.
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Try a complementary therapy
Some therapies, such as reflexology and aromatherapy, may help you to cope with sickness. Make sure you go to a qualified therapist, experienced in treating pregnant women.
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Talk to friends who understand
Sometimes it helps just to share how you’re feeling with close friends or family who can offer their sympathy and support.
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