Morning sickness?  How about “anytime of the day sickness”?  If you’ve been pregnant, it’s more than likely you experienced nausea in your first trimester.  In fact, an estimated 50% of all pregnant women will battle this unfortunate symptom.  It usually starts around the fifth or sixth week of pregnancy, and subsides by week fifteen or sixteen.  And it’s not confined to the wee-early hours of the morning.  It can strike at any time. A number of factors contribute to morning sickness.  Hormonal changes, low blood sugar, poor circulation, fatigue, anxiety, and poor food habits can all add to—or even cause— nausea. If your nausea and vomiting are severe and/or continue past your first trimester, please consult your doctor.

  For most women, the list below should offer moderate to total relief:

1.  Move.

     Exercise diverts blood from your abdomen, alleviating nausea.  Try going for a brisk walk, popping in a prenatal yoga dvd, or consulting with a personal trainer certified in prenatal exercise.  It sounds counterproductive, but exercise is a top morning sickness reliever.  Always consult your doctor before trying anything new.

2.  Eat frequent, small meals and snacks throughout the day. 

   It’s best if the foods are easily digested and boost energy.  Try crackers or a small handful of raw nuts.

3.  Try a fruit–flavored popsicle. 

   The combination of something cold and fresh-tasting appeals to many suffering mamas.

4. Snack on lemon flavored foods, add lemon slices to your snacks, or use lemon juice as salad dressing. 

   But try to limit your consumption of lemon to once or twice a day.  While lemon provides vitamins and minerals and might ward off morning sickness, it can also cause damage to your tooth enamel and trigger or exacerbate heartburn or other gastrointestinal issues. If you have specific concerns about the way eating lemons could affect your pregnancy, contact your doctor or dietitian.

5. Drink at least 2 liters of water a day.

   Not only will adequate water help with nausea, it ensures you’re producing enough amniotic fluid for your baby.  It also is essential to mom’s body as she doubles her blood volume during pregnancy.

6. If you find you have extremely low blood sugar, try a  sports beverage like Gatorade.

     This will supply you with fast-acting glucose.  You can also make your own, more-natural sports drink by combining your favorite black or green tea with fresh squeezed juice, a pinch of salt, and a spoonful of honey or 100% pure maple syrup.  It is best enjoyed cold.

7. Brush your teeth before eating.

   Tooth brushing stimulates the gag reflux.  And peppermint is natural nausea reliever (both the smell and the taste).

8.  Have a protein-rich bedtime snack.

   Protein keeps your stomach feeling full longer.  This helps to alleviate nausea, and it will also help you stay asleep through the night.  Two for one!

9. Eat foods rich in Vitamin B6.

   like sunflower seeds, pistachio nuts, dried fruits, spinach, bananas and avocados.

  Nausea is no fun and can often feel debilitating.  It’s disappointing when morning sickness symptoms rob your ecstatic joy over the tiny, new life growing within your womb.  Try some of the suggestions from the list above, and consult your doctor if your nausea persists past your first trimester.