One of the first symptoms of pregnancy is nausea. Mornings are especially difficult for them. That is why the culinary beginning of the day is so important. For most women, vomiting is most troublesome in the first trimester of pregnancy. They usually start around 3-4 weeks and end before 14 weeks of pregnancy, although some women suffer from nausea until almost the birth of the baby.

Nauseais primarily caused by hormonal changes, mainly an increase in gonadotrophin levels. The highest concentration of this hormone in the blood is between the 4th and 12th weekof pregnancyand this is when the future mother suffers from nausea. After 12 weeks, there is much less gonadotropin.nauseais also caused by stress related to pregnancy or a change in life.

Nausea and vomiting after 25 weeks of pregnancy require consultation with a doctor - they may be a symptom of gestational cholestasis.

The severity of symptoms can vary from mild morning sickness to exhaustingvomitingrequiring medical treatment. This greatly worsens the well-being of the mother-to-be. However, there are ways in which you can alleviate these unpleasant symptoms or at least reduce their severity - not only in the morning, but also during the day.

1. A snack by the bed can be a way to avoid or alleviate nausea

The most effective way is to "order" a small meal before getting out of bed. These can be ordinary biscuits, a small banana or a glass of warm milk (unless you are sensitive to the smell of boiled milk - in which case you should rather avoid it). A handful of dry breakfast cereals, a few rusks or dry toast can also be a good morning snack. Eat the snack slowly, wait in bed for about half an hour and then get up. Later, enjoy a real, nutritious breakfast (see box). If there is no one to give you a snack in bed, prepare it yourself in the evening (e.g. biscuits and light tea or a herbal infusion in a thermos) and put it on the bedside table. Thanks to this, you will not have to get up on an empty stomach.

2. Nutritious breakfast can prevent vomiting

Should contain a portion of complex carbohydrates, fiber, protein, vitamins and minerals (especially calcium and magnesium). It's best for sandwicheschoose high-fiber wholemeal or multi-grain bread, occasionally eat corn flakes or muesli, do not forget about dairy products (milk or yoghurt, cottage cheese, egg) and fresh vegetables and fruit. When it comes to cured meat, lean poultry, especially turkey, are the he althiest. If you don't like milk, eat yogurt with cereals instead of milk soup with noodles; you can replace the fruit with a glass of orange juice (preferably freshly squeezed). Eat vegetables that are seasonal, they are the most valuable. In winter, when fresh vegetables are scarce, it is worth sprinkling the sandwiches with sprouts or adding them to the cottage cheese.

You must do it

Traditional, with porridge on milk

  • semolina on milk
  • wholemeal bread sandwich with margarine, ham, lettuce and tomato

For amateurs of pumpernickel

  • milk with cornflakes
  • pumpernickel with butter, lean cottage cheese and chives

Homemade, with a soft-boiled egg

  • milk soup with small noodles
  • graham with margarine, soft-boiled egg, tomato (skinless)

With a spring accent

  • graham bun with margarine, 2 slices of chicken sirloin, a few lettuce leaves, 2 radishes
  • fruit salad with natural yoghurt

3. To avoid or relieve nausea, you should drink a lot

Ideally 2-3 liters per day. Give up all sweet drinks (they ferment and fatten unnecessarily), especially carbonated ones. Still mineral water and herbal infusions are the best. Taking small sips during the day with herbal teas containing mint, chamomile, thyme, lavender or lemon balm give particularly good results. These herbs have a relaxing, calming and digestive effect.

4. Ginger is a proven remedy for nausea

This is a proven remedy for nausea. It is important to use fresh root and not powdered seasoning.

5. To avoid morning sickness, it's better to eat less but more often

It's better to eat small meals often so that your stomach is never completely full. Especially avoid heavy meals before going to bed - overeating at night can significantly aggravate morning sickness. Also, do not allow yourself to experience a strong feeling of hunger: if you feel that your stomach starts to suck and the situation prevents you from eating a normal meal, give yourself a small snack that will satisfy your first hunger: a banana, a muesli bar, a handful of peanuts.

6. Spicy foods can make nausea worse

Even when you feel like it. There are exceptions to this rule:some women find it helpful in the morning sickness to eat e.g. pickled cucumber. Usually, however, spicy or pickled foods irritate the gastrointestinal mucosa and have the opposite effect. Choose light foods, and avoid fatty foods, especially fried.

7. Certain smells may make you feel sick

If you are sensitive to smells, avoid reaching into the refrigerator on your own - it often makes you feel sick. Just try to do something for someone else. Try not to cook dishes with intense aromas at home, e.g. fry onions, cook cauliflower. Walk outdoors as often as possible. During the day, air your apartment frequently, especially before going to bed.

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Category:

Pregnancy