If you’re pregnant and you have been suffering from morning sickness, you might be wondering if there’s a way to stop it. About 50 to 90 percent of pregnant women suffer from this and it usually occurs in the first trimester but can persist to the latter part of the pregnancy. Although the name suggest that this phenomenon occurs in the morning, you do have to realize that morning sickness doesn’t necessarily happens in the morning, it can happen any time of the day or night.

It can be quite difficult to do daily activities if you are always running off to the bathroom to gag, so here are a few tips to help you get rid of morning sickness.

Tip no.1:

Try ginger. Ginger has a soothing effect on the tummy and may help relieve nausea and vomiting. You can eat it as candy, crystallized or shaved, there are also preggie pops you can take You can also drink it as tea if you like.

Tip no.2:

Try to eat less. Yes, you are eating for two, but that doesn’t mean you can pig out.  Just try to eat small meals around 6 times a day. This will help alleviate your morning sickness. Don’t let yourself go hungry but don’t eat too much as well, as this overworks the stomach and you might just see yourself hugging the toilet.

Tip no 3:

You’re doctor may have prescribed prenatal vitamins for you. Try not to take them by themselves. Take them with food instead.  Also, your body might not be agreeing with the prenatal vitamins you’re taking, so you can talk to your doctor about changing them. But it is imperative that you take these vitamins as these will help supplement you and your baby much needed nutrients for growth.

Tip no. 4:

Stay hydrated. Be sure to drink plenty of fluids. This helps your stomach settle down and neutralize it, an acidic stomach is a queasy stomach. Whether or not you’re pregnant, it is important to stay hydrated so drink your fluids. Also if you are vomiting you should keep drinking so you replace the fluids you lost while vomiting.

Tip no. 5:

Keep away from offensive odors. The nose becomes hypersensitive during pregnancy so you should avoid any triggers that will make you nauseated.  Try not to smell spicy foods, grease and deep fried foods.  If you still cook, try to open the windows or the exhaust so you don’t get overwhelmed by the smell.

Tip no. 6:

If you can, take frequent naps. Your body is going through so many changes due to your pregnancy, you become tired not only because you are carrying a weight, your baby, 24 hours a day and taking a nap or sleeping early and getting up late will help you replenish your strength. Tiredness can trigger morning sickness.

Tip no. 7:

De-stress. Don’t over exert yourself and don’t stress yourself out. If need be, try to make a list of everything you need to do for the day, be realistic in doing this list.  Learn to assign task to someone else so you can take the load off.  Nausea and vomiting is related to stress, so if you can reduce your stress then you will also reduce the chances of morning sickness.   Find a method that will help you relieve stress and you will have gotten rid of morning sickness. Find out what works for you and do it.

You and your husband are delighted that you are pregnant. You both wish to do whatever you can to ensure that you have a holistically healthy, happy baby. Here you will find some guidelines for each trimester of your pregnancy.

FIRST TRIMESTER (Weeks One through Thirteen)

1) Take a quality prenatal multi-vitamin/ multi-mineral every day. Make sure that you receive extra folic acid during this period.
2) Make your first appointments with your obstetrician. Have your husband accompany you to your appointments, especially to your first ultrasound when you will be able to see the first image of your growing baby.
3) Consult with your obstetrician and decide where you would like to give birth. Options include a hospital, birthing center, or home birth (extra supports are required).
4) Eat a healthy, balanced diet, based on fresh fruit and vegetables and whole grains. Concentrate on eating foods high in folic acid and iron.
5) Drink at a minimum eight glasses of fresh water every day.
6) Exercise often, ideally every day for thirty to forty-five minutes. Consider fun and low-impact cardiovascular exercise such as walking and swimming. Think also about doing muscular training and stretching exercises, such as yoga or Pilates.
7) Eliminate or drastically lower your caffeine intake.
8) Limit or eliminate your intake of fish, especially ones high in mercury like tuna.
9) Avoid coloring your hair throughout your pregnancy.
10) Take a nap whenever you feel tired. Listen to your body’s signals.
11) Read several quality pregnancy books. Share your new knowledge with your husband.
12) Consider writing a pregnancy blog or a pregnancy journal to record this special time.

SECOND TRIMESTER (Weeks Fourteen through Twenty-Six)

1) Continue to attend your obstetrician appointments. Bring your husband along.
2) Persevere with your healthy pregnancy diet.
3) Continue with your cardiovascular exercise and stretching/ strength training.
4) Treat yourself to several professional messages with a registered massage therapist.
5) Purchase a pregnancy body pillow to help you sleep more comfortably.
6) Take parenting and childbirth classes with your husband.
7) Research childcare options for after your return to work (unless you plan on being a stay-at-home mom).
8) Enjoy purchasing maternity clothes. Find clothes that flatter your special pregnancy figure.
9) Begin to shop for your baby’s nursery furniture and decorations.
10) Buy a baby name book and start brainstorming names with your husband.

THIRD TRIMESTER (Weeks Twenty-Seven through Forty)

1) Choose your pediatrician. Ask for recommendations from family and friends.
2) Continue attending your obstetrician appointments with your husband.
3) Tour the hospital or birthing center where you will be delivering your baby.
4) Prepare your baby’s clothes and linens in advance. Wash your baby’s clothes and linens with a gentle baby detergent.
5) Arrange for the care of your older children or pets if applicable.
6) Prepare your baby’s nursery.
7) Pack your suitcase for your hospital stay.
8) Try to relax and practice deep breathing.
9) Enjoy the remainder of your pregnancy with your husband and family.

The moment that you have been dreaming about for years has finally arrived and you and your husband are expecting your first baby! You care about your physical and mental health and wish to provide your baby with the best start possible. You believe in living an active, healthy life and plan to continue exercising throughout your pregnancy.

Benefits of Exercising During Pregnancy

1) Exercise helps you feel better.

• Exercise will increase your energy level.
• Exercise will raise your self-esteem and body image.
• Exercise will make you feel better emotionally because “feel good chemicals” called endorphins are released during exercise.
• Exercise will reduce back pain and improve your posture by toning and strengthening your back, thigh and buttocks muscles.
• Exercise will reduce constipation.
• Exercise will prevent joint problems by activating the lubricating fluid in your joints.
• Exercise acts as a natural sleep aid by reducing your anxiety and stress.

2) Exercise helps you look better.

• As you perform careful exercises throughout your exercise, you are maintaining your flexibility and muscle tone.
• Exercise improves your blood circulation, which gives your skin a radiant glow.

3) Exercise helps to prepare your for your birthing experience.

• Exercise helps you build muscular strength and cardiovascular endurance, both of which are needed during labor and delivery.
• Begin your prenatal exercise program where you left off before becoming pregnant. If you were very active and strong before conceiving your baby, you may continue your program, with some safe modifications. If you were inactive and out-of-shape before getting pregnant, then begin an exercise program slowly and gradually increase the duration and intensity of your workout.
• Talk to your obstetrician before beginning or continuing an exercise program while you are pregnant.
• Get involved in the type of physical activity that you enjoy and benefit from physically and emotionally.

Exercise Activities:

a) Swimming. The best prenatal exercise, as it is comforting and non-impact.

b) Water Aerobics. Great cardio workout, low-impact and good social activity!

c) Dancing. Try Latin or Ballroom with your partner. Avoid bouncing or jumping.

d) Yoga. Yoga offers both a physical and mental workout. Try prenatal yoga.

e) Pilates. Pilates works to strengthen your core muscles (stomach and back).

f) Bicycling. Go biking through nearby parks or special biking trails.

g) Walking. Walking is good for beginners. Try to walk a mile, three times a week.

Remember to always listen to your body throughout your pregnancy, especially when you are exercising. If your body gives you a warning, such as you become dizzy, then stop your activity and rest and relax. Your center of gravity will change as your baby grows, so be careful about not losing your balance.

Stop your exercise if you feel any of the following symptoms:

• dizziness
• fatigue
• shortness of breath
• back pain
• heart palpitations

Avoid exercising during the hottest part of the day during the summer.

Avoid the following sports:

• downhill skiing
• scuba diving
• horseback riding
• contact sports
• step aerobics

A few more important tips:

• Make you that you stay hydrated. Keep drinking fresh water.
• Avoid exercising if you are feeling sick.
• Listen carefully to your body and respect your body’s signals.