Five Simple Steps to Cope With Morning Sickness

Almost all pregnant women suffer from some degree of morning sickness during the first trimester. This is a common phenomenon of nausea and vomiting during early pregnancy. The term "morning sickness" is a misnomer because the sickness can occur at any time of the day and is not restricted only to the morning hours. You must not worry because morning sickness has no harmful effects on you or your baby’s health.

Here are five simple steps that you can take to cope with morning sickness and reduce the intensity of its symptoms:

1. Dietary modifications

• Avoid eating too much at one time. Eat small meals that are high in protein or carbohydrates.

• Eat small sandwiches, breads, or any light snacks before going to bed.

• Eat cold foods.

• Avoid fatty, rich, spicy food items.

• Don’t eat food with strong tastes and aromas.

• Drink as much quantity of fluids as you can, but avoid consuming too much fluid during your meals.

2. Adequate amount of sleep

• Go to bed early and get enough sleep at night. Do not go to sleep immediately after taking meals. Take a short walk before you retire.

• Give yourself time to relax in the daytime and take occasional naps.

3. Avoid stress

• Take a break from your daily routine – visit friends or family where you feel comfortable, visit a garden, go to a movie. Go wherever you want to go, the final motive should be to provide relaxation to your mind and body.

• If any emotional aspect is causing you stress, either speak it out or seek professional help. Stress can invigorate your morning sickness, and it is very harmful to you and your baby’s health.

4. Breathing Exercises

You can practice these breathing exercises twice a day. These tried and tested pregnancy exercises help to reduce the intensity of morning sickness:

• Sit straight keeping your spine, back, and neck in a straight line. Place your tongue behind your front upper teeth and exhale completely through your mouth. Close your mouth, inhale slowly through your nose for four seconds, and fill your lungs, lower abdomen, and chest with air. Hold your breath for the next five seconds, and then exhale slowly and completely through your mouth.

• Tightly plug your left nostril with your thumb. Inhale deeply with the right nostril and hold your breath for seven seconds. Now, remove the thumb, and tightly plug your right nostril, and exhale completely through the left nostril. Now, inhale from left nostril and repeat the process in the same fashion thrice.

5. Practice Yoga

• Consult an experienced yoga teacher and practice light yoga exercises. Don't choose an exercise that requires you to lie on your belly.

• The best time for yoga exercises is early in the morning.

Keep a check on what you eat, sleep early, get up early, practice yoga, and stay away from stress. This simple five-step formula is a tried and tested solution to help you cope with morning sickness.