You’re pregnant! You’re excited and nervous and anxious and giddy. And then the nausea hits. Or, it did for me. Hard. And unrelenting. From about week 6 to week 18 with intensity and little reprieve, and then from week 18 to week 26 as a constant shadowy companion. Long days in the office and smells of co-workers’ lunches and hot NYC air did not make it any easier. But I learned a few tricks to help ease the queasy.
1.) Eat often and eat ahead of hunger.
An empty stomach is nausea’s best friend. Eat small amounts in regular intervals throughout the day, starting immediately upon opening your eyes. Have a healthy snack ready by your bed. Granola bars, whole grain crackers and nut butter worked well for me.
2.) Be prepared.
Travel with healthy and soothing snack options that work for you. I packed a variety of snacks such as organic pretzels, nut butters, apple slices, whole grain crackers, trail mix and hard boiled eggs to bring to work every day. Having healthier snack options on hand put a stop to my frequent vending machine excursions, which I had been abusing to fight my nausea.
3.) Mix it up.
What works one day may not work the next. Associations between your queasiness and a food are formed with force during pregnancy. One day chicken was delicious and the next day repulsive. Keep an open mind and take a look at food options before deciding. Often what looked appealing was safe to eat.
4.) Keep it simple.
Brown rice, avocado, eggs, organic cheeses, whole grain pastas and breads, beans, lentils. The staples seem to soothe. Go back to simpler flavors and foods that are nourishing and comforting. Reduce the amount of seasonings and spices.
5.) Chew your Food.
Sounds obvious, but taking the time to really chew your food aids digestions and eases heartburn, upset stomach and indigestion. Eat slowly and try to enjoy.
6.) Stay Hydrated.
This was especially difficult for me. Water was not appealing and often hard to keep down. But hydration is so important. Sip tea (stay away from herbal while pregnant), add lemon, cucumber or mint to your water, or a splash of cranberry or pomegranate juice. Keep drinking small amounts at a time throughout the day. Aim for at least half of your body weight in ounces. (if you weigh 130lbs, drink a minimum of 65oz or 4 16.5oz bottles per day)
7.) Listen to your body, don’t fight it.
This is the most important piece of advice I can give you. I had a really hard time even thinking about raw vegetables, especially leafy greens, for the majority of my pregnancy. And I definitely know how important they are for nutrition. Every time I tried to eat a salad, my body said “NO!” But I found that when veggies covered my freshly made pizza or were cooked in a delicious sauce to accompany pasta, I liked them. Breads, potatoes, cheeses, grains placated my raw and angry stomach. So I chose the whole grain, organic, non-GMO versions when they were available. My options were to indulge in veggie pizza for dinner and a whole grain bagel with organic egg, avocado, tomato and cheese for breakfast and keep my food down and feel decent for an hour. Or try to eat kale and regret my decision one bite later (usually causing me to grab pizza after).
Forgive yourself! Listen to your body and give it what it needs. You are a smart and loving mother. You know how to be good to your body and your baby. You can do both!
Now go on and EMBODY Wellness!
