Limiting pregnancy nausea with a suitable diet
Because caring for your baby for 9 months isn't always a walk in the park, here are some practical tips from LINFO.RE to help you overcome nausea in the first few months.
Although nausea is difficult to endure during pregnancy, it is perfectly normal and can be alleviated.
Being pregnant is a dream for many of us. Once that dream becomes a reality, discomforts can disrupt the pregnancy. Nausea is among the first to appear. Reducing nausea can be achieved through a healthy diet.
Not all women react to nausea in the same way: while some experience it in the morning, others feel nauseous throughout the day. While nausea generally appears around the 5th week, some women find it disappears by the 15th week, while others experience it throughout their entire pregnancy (although it usually stops by the end of the third month).
Morning sickness affects between 50 and 80% of pregnant women. It is partly caused by smells. Indeed, a pregnant woman's sense of smell changes from the first weeks of pregnancy and becomes much more sensitive. Thus, certain smells, which were generally pleasant or harmless, become terribly unpleasant and trigger this nausea. Your favorite yogurt, your usual perfume, the smell of gasoline or fresh paint become a real nightmare.
Furthermore, morning sickness is also caused by a drop in blood sugar levels. This level is maintained throughout the day thanks to meals and snacks. At night, during sleep, this level gradually decreases because the body is not receiving any fuel.
Several factors can explain this phenomenon: the rise in the pregnancy hormone (hCG), stress related to this period, or anxiety about the prospect of childbirth. But the main factor is the alteration of the senses, such as taste and especially the heightened sensitivity of smell. The slightest unpleasant odor is perceived as bothersome and can trigger nausea. Specialists have also observed that nausea is more frequent in women under 35, those who are overweight, and during a first pregnancy.
To minimize nausea and enjoy a peaceful pregnancy, you need to review your diet. Breakfast is very important as it provides a third of your daily energy needs. Avoid mixing coffee or tea with milk. Difficult to digest, this mixture further slows down the digestive system and can trigger nausea.
Opt for plain tea, hot chocolate, or a glass of milk. Don't hesitate to include dairy products like cheese and yogurt in your morning drink. Enjoy your beverage with a few slices of bread spread with jam, butter, or honey. Cereal is also fine, but choose the dairy-free version.
As for lunch and dinner, eat light meals to facilitate food assimilation by the body. You can have two snacks during the day, provided they are also light. For this, prioritize fruits and dairy products. Furthermore, staying hydrated should become a regular habit. However, avoid drinking too much during meals so as not to overload your stomach. Feel free to vary your drinks throughout the day: water, fruit or vegetable juice, broth, etc.
To stay healthy and reduce nausea during pregnancy, it's best to cut down on fat intake. Opt for steaming, grilling, or boiling. A drizzle of vegetable oil is all it takes to add flavor to your dishes. And above all, avoid heavy, heavy meals for quite some time.
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