Nausea and vomiting are one of the most common complaints during a woman’s pregnancy— and perhaps the first time that cracks appear in her romantic notions of motherhood. In fact, 50 to 90 percent of women have queasiness during the first trimester (the first thirteen weeks). Symptoms usually begin at the end of the first month, peak during the third month, and dissipate by week 14. Of all the races, white women are most commonly affected.
Up to 3 percent of women develop severe and persistent nausea and vomiting. This condition, called hyperemesis gravidarum, may require hospitalization to maintain nutrition and hydration. A number of factors are thought to cause nausea and vomiting in pregnancy. They include hormonal shifts, heightened sense of smell, psychological challenges, and genetics.
Fortunately, most women have mild symptoms. Although those symptoms may be miserable for you, the good news is that nausea and vomiting during pregnancy doesn’t stunt your fetus’s growth.
Recipes to treat morning sicknesss
Morning Bedside Snack
Rice cakes, crackers, or dry toast Peanut, cashew, or almond butter, or tahini Glass of water
Preparation and use:
Prepare your snack the night before. (Or ask your partner to serve you in bed.) Spread the nut butter on the cakes or crackers and leave them on a plate at your bedside. (If nut butters suddenly seem loathsome, leave them off.) Before you do as much as lift your head from the pillow, nibble your snack. Sip the water. Take your time. Get up slowly.
Yield: 1 snack
How it works:
Low blood sugar often triggers nausea and vomiting during pregnancy. Your goal is to prevent low blood sugar. Carbohydrates, especially refined carbohydrates, quickly raise blood sugar. While you sleep, you’re fasting. That’s why you want to break that fast as soon as possible. Try to eat a small meal every 2 hours.
B6 Boost
1 cup (30 g) spinach, rinsed and drained ¼ cup (56 g) diced, boiled potato 1 tablespoon (15 ml) olive oil 1 tablespoon (15 ml) balsamic vinegar ¼ cup (36 g) sunflower seeds 1 can (6 ounces, or 168 g) tuna or 6 ounces (170 g) cooked chicken breast (optional) 1 hard-boiled large egg, sliced 1 slice whole wheat bread, toasted
Preparation and use:
Toss the spinach and potato in a salad bowl. Whisk the oil and vinegar in a small bowl. Drizzle the vinaigrette into the salad and toss again. Toss in the sunflower seeds. If the smell of tuna or chicken doesn’t make you gag, add as much as you want. Top with slices of egg. Nibble the toast as you eat the salad.
Yield: 1 serving
How it works:
Several studies have shown that vitamin B6 supplements reduce nausea in pregnancy. Spinach, sunflower seeds, potatoes, tuna, chicken, and whole grains are all good sources of B6. Other sources include nuts, peas, and beans. Eggs offer high protein, which takes longer to digest, so it stays in your system longer. All of these foods contain valuable nutrients. Note: Use additional oil and vinegar, if desired, but keep their ratio 1:1.
Veggified Rice with Garlic and Ginger
1¾ cups (410 ml) water 1 garlic clove, minced Pinch of salt ¾ cup (143 g) uncooked brown rice 1 broccoli floret, sliced 1 carrot, diced ½ red bell pepper, seeded and diced ½ onion, diced ½ teaspoon fresh minced fresh ginger
Preparation and use:
Add the garlic and salt to the water and bring to a boil. Stir in the rice and bring to a boil again. Lower the heat to low, cover, and simmer for about 30 minutes. Stir the vegetables into the fully cooked rice. Sprinkle in the ginger and fluff the mixture. Remove from the heat and keep covered for 15 minutes, allowing the ginger flavor and its benefits to permeate the rice.
Yield: 4 servings
How it works:
The carbohydrates in rice help settle the stomach. Carrots, broccoli, and peppers are filled with vitamin B6, and ginger is a vetted antinausea agent (see the Nausea- Quelling Ginger Tea, page 375). Note: Eating garlic is safe during pregnancy. However, if the smell or taste of garlic makes you queasy, leave it out.
Comforting Potato-Cauli Mash
2 boiled potatoes, peeled 1 garlic clove, minced ½ head cauliflower, steamed until easily pierced with a fork Freshly ground black pepper
Preparation and use:
With a potato masher, mash the still-warm potatoes in a medium-size bowl. Mash in the minced garlic. In a separate bowl, mash the warm cauli- flower. Mix together the potatoes and cauliflower. Add the pepper and enjoy while still warm.
Yield: 2 servings
How it works:
Potatoes and cauliflower are rich in vitamin B6. The warming food is also comforting to the stomach.
Steady-on Afternoon Snack
1 tablespoon (16 g) organic peanut butter (with no added salt or sugar) 1 organic apple, cored and sliced
Preparation and use:
Spread the apple slices with the peanut butter and enjoy.
Yield: 1 snack
How it works:
Apples contain both simple and complex carbohydrates. Peanut butter contains protein and fats. The combination can help keep your blood sugar steady and avoid nausea. Recipe Variation: Put slices of high-protein cheese or dollops of cottage cheese on crackers.
Nausea-Quelling Ginger Tea
2 cups (475 ml) water 1 teaspoon (3 g) grated fresh ginger, or ½ teaspoon dried Honey or agave nectar
pRepARATIon AnD USe:
Bring the water to a boil in a small saucepan. Lower the heat to low. Add the ginger. Simmer for 5 minutes. Cover and steep for 15 minutes. Strain. Add sweetener, as desired. Sip over the course of the day.
YIeLD: 2 servIngs
How it works:
A half-dozen studies support the use of ginger for nausea and vomiting during pregnancy. One study in pregnant women found that ginger was nearly as effective as the antinausea drug metoclopramide (Reglan) and another found it was as effective as dimenhydrinate (Dramamine). Study doses have not exceeded 1 gram a day (usually divided into four doses) of encapsulated ginger nor have they continued past the first trimester.
Press Away Nausea
You
A quiet place
Preparation and use:
Locate the two large tendons on the inside of your wrist that run between your palm and your elbow. Find the groove between them, about three finger widths from the top crease at the base of your palm. In acupressure, this point is called Pericadium-6 (PC6), or neiguan. With your middle and index finger, press firmly on the groove for 90-second intervals for about 10 minutes.
Yield: 1 application
How it works:
According to ancient Chinese medicine, pressure on PC6 opens and relaxes the chest and affects the stomach and digestive tract to help relieve nausea. Studies show that acupressure at this point can control nausea and vomiting during pregnancy. Note: You can buy wristbands that impart pressure at that precise point in drugstores, health stores, and boating stores. Studies on acupressure for pregnancy-induced nausea have used wristbands.
Manipulate Aromas
Strong odors often trigger nausea and vomiting. During my second pregnancy, I couldn’t shop at mainstream supermarkets, which seemed suddenly to reek of popcorn, chewing gum, and synthetic fragrances. As an antidote, carry this instant scentreliever in your bag. ~ LBW 4 drops spearmint essential oil
Preparation and use:
Place a cotton ball in a 1-ounce (28 ml) bottle. Drop in the spearmint essential oil. Cap. Open and inhale the scent as needed. If you have an aromatherapy diffuser, you can use it to deliver scents into the air.
Yield: multiple applications
How it works:
Some plant aromas have actually been studied as treatments for nausea and vomiting. For instance, essential oils of peppermint, spearmint, ginger, and cardamom reduce postoperative nausea. Although nurse midwives commonly recommend aromatherapy to pregnant women, studies have not yet evaluated effectiveness. The most important thing is that the essential oil smells good to you.
Note: Pregnant women can apply essential oils during pregnancy, but should cut the concentration in half. If a recipe calls for 10 drops of essential oil blended into a carrier oil, use 5 drops instead. Kathi Keville and Mindy Green, authors of Aromatherapy: A Complete Guide to the Healing Art, recommend that pregnant women stick to essential oils derived from flowers. Examples include rose, ylang-ylang, German and Roman chamomile, and citrus (bergamot, mandarin, orange, lemon, lime, and neroli). Spearmint and sandalwood are also okay.
Scented, Soothing Spearmint and Chamomile Tea
Chamomile and spearmint are easy to grow. But you can also find them in bulk in natural food stores and in tea bag form. 2 cups (475 ml) water 2 teaspoons (1 g) dried spearmint leaves 2 teaspoons (1 g) dried chamomile flowers
Preparation and use:
Boil the water. Add the spearmint and chamomile. Steep, covered, for 15 minutes. Strain and sip.
Yielg: 2 servings
How it works:
Spearmint’s soothing aroma and chamomile’s antispasmodic qualities also may help quell rising nausea. Note: Alternatively, boil 2 cups (475 ml) of water and dunk in one spearmint tea bag and one chamomile tea bag.
When simple doesn’t Work
Call your doctor. Ask if it’s okay for you to try a ginger supplement. The typical dosage in research studies involving nauseated pregnant women is 250 milligrams four times a day.
When to call the doctor
• You have any questions about your pregnancy.
• Simple home remedies fail to relieve nausea and vomiting
• You feel nauseated all day.
• You vomit more than three times a day and can’t keep down food and fluids.
• You lose more than 2 pounds (905 g).
• You vomit blood.
• Nausea and vomiting continue longer than four months.
Friday, 4 April 2014
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