The short answer: it depends.

It depends on so many things. Morning sickness, as with most pregnancy symptoms is very much person specific and can even differ between pregnancies for the same woman. The severity of morning sickness is a spectrum. Some women experience no morning sickness while others may experience the opposite, hyperemesis gravidarum (HG) which is extreme nausea and vomiting throughout pregnancy. Morning sickness is very common, affecting up to 70% of women in their first trimester of pregnancy (Cleveland Clinic). Fortunately, there are some things we can work on to reduce those feelings of nausea.

One way we can reduce morning sickness is to eat small meals throughout the day as opposed to consuming three larger meals. Eating smaller meals means we are eating more frequently and preventing our stomachs from becoming too full or too empty which can trigger nausea.

Some tips for ensuring you always have access to food/snacks are:

• Keep crackers on your bedside table for a snack before bed, upon waking, and if you wake up in the night feeling hungry
• Throw some protein bars or homemade trail mix into your purse so you’ve got a protein and fat rich snack anywhere you go
• Make a smoothie to go so you can sip it while you are out or between meals
• Batch prepare muffins and freeze them so all you have to do is reheat them or leave one out overnight so its ready for you when you need something quickly

Another way to reduce morning sickness is to stay well hydrated with water, herbal teas, bone broths, and smoothies. Ginger, peppermint and lemon teas have been reported to settle the stomach. Ginger is a safe and yummy spice that supports digestive function and speeds up gastric emptying which may reduce nausea. Bone broth is a great way to get in some extra protein and nutrients that support digestion and cater to a sensitive stomach. Smoothies are a fantastic way to boost vitamin and mineral intake with blended greens such as spinach, kale, herbs, chard, and really any others you enjoy. Adding a protein powder to your smoothies is a great hack for continuing to get adequate protein even when you may be experiencing food aversions.

Some other ways to reduce morning sickness include:

• Getting outside for some fresh air
• Good quality sleep (I know, I know… its hard when you’re pregnant and feel like gagging every 15 minutes)
• Try using less seasonings when cooking to see if blander foods upset your stomach less
• Go for a walk
• Avoid really fatty or processed foods
• Take a prenatal vitamin
• Avoid foods/smells/activities you know trigger nausea

Even though you may not feel like eating and drinking while you are in the throws of morning sickness, I urge you to keep trying to get in those calories however you can. Getting enough protein, healthy fats and fibre will not only help you to feel better in the long run but are also essential to your health and the development of your baby.

Working with a registered holistic nutritionist like myself can benefit you by having someone to pre-plan meals and snacks. This is especially handy when you are feeling super sick and cannot be bothered to think of foods to eat.

Within my Pregnancy Program I will provide you with a personalized plan for foods, supplements and specific ingredients made to reduce all of those undesirable pregnancy symptoms. My goal for you is to feel as amazing as possible throughout your pregnancy and to ensure you are getting all of the nutrients you and your baby need for your health and well-being. If you are interested in working together, email me at sarah.sajnovic@gmail.com or reach out to me via my contact form on my website sarahsajnovic.ca. I cannot wait to work with you!

Reference

Cleveland Clinic: https://my.clevelandclinic.org/health/diseases/16566-morning-sickness-nausea-and-vomiting-of-pregnancy