Saidee Bailey Senior Nutritionist
Perfect Start Pregnancy
There are lots of factors that may contribute to a women feeling nauseas throughout her pregnancy, from plain old nerves or anxiety about becoming a mother to wildly fluctuating hormones, nausea can be the root of considerable discomfort. But before you start existing permanently on dry crackers there are a few other natural ways you can alleviate your nausea.
My top tips for tackling nausea.
Little girls are said to be made of sugar and spice and all things nice however throughout your pregnancy it may be better to favour the spice part of that rhyme over the sugar. If mums to be eat a diet too high in sugar they could expose themselvesto peaks and troughs in blood sugar levels and exacerbate the effects of fluctuating hormones and nausea. Eating smaller meals little and often and keeping snacks by the bed can also help avoid these blood sugar lulls. Spicy chilli pepper on the other hand contains a compound called capsaicin that stimulates a neurotransmitter known as substance P which works on the brain much like an anti-nausea medication.
Magnesium is a seldom discussed essential component of your daily mineral requirements. It is found in foods such as pumpkin seeds, brown rice and avocado. Recently research has suggestedthat adequate levels of magnesium in the maternal body can help prevent morning sickness / pregnancy related nausea. Additionally magnesium helps to build strong teeth and bones for your baby and can help regulate insulin secretion and blood sugar levels.
High fibre foods should be the best buddy of every mum to be, when you become pregnant your metabolism slows down a little in a effort to help your body absorb more of the nutrients in the food you consume. Eating high fibre foods helps mums to be avoid that sedentary feeling in their tummy, avoid constipation and ease feelings of nausea.
Keeping hydrated is really important too. I personally recommend water that has been filtered using a carbon block filtration method or a brand of pre-bottled water that comes in a glass container. Optimally filtered water contains significantly lessimpurities and is considered a better choice particularly in the fight against feeling sick. Sipping a little water through regular small (Low GI) meals and attempting to add fresh teas such lemon and ginger to your routine can also help ward off nausea.
My top recipe
My top Recipe is whole grain nacho chips with home made guacamole, spicy salsa and hummus. This recipe is low GI, meaning it wont result in high rises and falls in your blood sugar levels, its full of fibre, Folate and too magnesium. This recipe even packs in chilli peppers too. So why not get kitchen creative or send in your partner if cooking is not high on your list of activities at the moment
What should I eat? High fibre foods, chilli peppers, magnesium rich foods, Folate rich foods and good quality filtered water.
How should I eat it? Little and often, Low GI, plan your food intake and make sure you take your time to eat and don’t rush.
Other tips? Keeping snacks by the bed and a lemon on citrus fruit to sniff when its time to cook or perform a potentially nauseating task.