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Last Updated on June 24, 2019

How To Deal With Morning Sickness During Pregnancy

How To Deal With Morning Sickness During Pregnancy

The excitement of finding out you’re pregnant can soon lose its appeal if you’re one of the 70% of women who experience morning sickness. It’s fairly common and usually one of the first indicators that you’re going to be a mom. The term is a bit of a misnomer as there are women who experience it at night, or throughout the entire day.

For the majority of women morning sickness means feeling queasy while 50% experience vomiting as well. Thankfully it doesn’t last the entire nine months, and most women start feeling better from about 11 weeks while for others it disappears altogether between 12 and 14 weeks. Like the common cold or flu, just because it’s common doesn’t mean it isn’t difficult to get through. If you have experienced it, you will know nausea can take it out of you, leaving you feeling exhausted and exasperated.

Some women are more likely to experience nausea and vomiting during the first few weeks if any of these apply:

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  • You experienced similar symptoms in an earlier pregnancy
  • You have a history of motion sickness
  • Birth control pills made you nauseous and had you vomiting – it’s how your body responds to estrogen, which is prevalent during pregnancy too
  • It runs in the family. If your mother or sister/s battled with morning sickness, there’s a chance it will affect you too
  • You get migraines regularly

While morning sickness is awful and can have you wishing you hadn’t fallen pregnant in the first place, there some ways to ease the symptoms.

Smell the roses

Certain smells will turn your stomach, from your co-worker’s perfume to the whiff of last night’s dinner heating up in the microwave. This has got a lot to do with estrogen, the hormone responsible for smell, and if for some reason you have high levels of it, like when you’re pregnant, you’re going to be like a bloodhound, picking up on every scent within a 100-mile radius. We suggest carrying a bottle of lemon extract or even a sprig of rosemary in your bag that you can sniff when necessary. Perhaps let people know what you’re doing because you don’t want to be known as the crazy bag-sniffing lady.

Keep a diary

We don’t mean like a “Dear Diary, I feel so nauseous today” kind of diary but rather keep track throughout the day of when you feel queasy if there is anything in particular that triggers it or makes it worse and then take the necessary steps to manage it or avoid it. So, for example, if you realize it peaks at 4 pm when you’re a little peckish, carry some crackers in your bag to ease the hunger or if it’s the lunchtime smells from the canteen that set you off grab that handbag and smells it.

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Stay hydrated

While it seems like a very simple thing to do, keeping your intake of liquids up when you can’t keep anything down is a huge ask, but it is essential you stay hydrated. If necessary try tricking your body into thinking it needs liquids, for example, try munching on salty snacks that will trigger your thirst. Another clever way is by crunching on ice chips or slowly sipping on a cold or very hot water throughout the day. The temperature is as important as the liquid because for some women a tepid drink leaves them feeling even worse.

Keep eating

    We don’t mean eating for two, but to rather nibble on small snacks throughout the day instead of having three big meals that will leave you feeling nauseous. Getting food in, and keeping it in, is important so try and find foods that you’ll be able to stomach. There are no hard and fast rules as to what will work because everyone is different and what is sustenance to one expecting mom is a puke-fest for another. Bland snacks like pretzels, crackers, and dry cereal, works, as does popsicles and even watermelon.

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    Herbs

    There are some herbs that can stop morning sickness, including lemon balm, peppermint, black horehound, meadow sweet, wild yam and peach leaves. These are available in tablet, capsule or fluid extract but be sure to let your pharmacist know why you’re taking them as some herbs can be harmful during your pregnancy.

    Be prepared

    By tracking your pregnancy week by week, you can plan around morning sickness. For example, if you are one of the unlucky expecting moms who have the vomiting kind of morning sickness then it’s a good idea to carry a survival kit with you, so you’re prepared for any situation. While it might seem like a huge inconvenience, it’ll help you out in the most awkward of situations. We suggest a change of clothes (just in case), a toothbrush and toothpaste, maybe some mouthwash and breath mints. Don’t forget the barf bag and your go-to stash of crackers or pretzels, in a separate bag of course.

    Acupressure or acupuncture

    Acupressure or acupuncture uses gentle pressure or tiny needles that target certain nerve centers and is known to be very effective in a non-invasive way. You can visit a homeopathy or eastern medicine specialist for treatment or wear things like sea bands, or stretchy bracelets.

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    There are instances where morning sickness is so severe, medical intervention is necessary.  Doctors can assist with prescription medicines that will alleviate nausea and be able to recommend other remedies, where necessary.

    Fortunately, morning sickness doesn’t last the entire pregnancy and usually eases by the end of the first trimester. Visiting websites or downloading apps that promote a lifestyle by incorporating healthy foods and exercise is a good way to get through the first trimester, as well as the rest of your pregnancy.

    We know when you’re feeling nauseous the last thing you’re going to want to do is exercise but a gentle walk will make you feel better by releasing endorphins that counteract nausea and fatigue, even if it’s just 15-20 minutes a day.

    Featured photo credit: BabyCenter via google.com

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    Kathy Mitchell

    Health, Beauty and Fitness Adviser

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    Last Updated on January 21, 2020

    The Best Way to Create a Vision for the Life You Want

    The Best Way to Create a Vision for the Life You Want

    Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

    your vision of where or who you want to be is the greatest asset you have

      Why You Need a Vision

      Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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      How to Create Your Life Vision

      Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

      What Do You Want?

      The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

      It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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      Some tips to guide you:

      • Remember to ask why you want certain things
      • Think about what you want, not on what you don’t want.
      • Give yourself permission to dream.
      • Be creative. Consider ideas that you never thought possible.
      • Focus on your wishes, not what others expect of you.

      Some questions to start your exploration:

      • What really matters to you in life? Not what should matter, what does matter.
      • What would you like to have more of in your life?
      • Set aside money for a moment; what do you want in your career?
      • What are your secret passions and dreams?
      • What would bring more joy and happiness into your life?
      • What do you want your relationships to be like?
      • What qualities would you like to develop?
      • What are your values? What issues do you care about?
      • What are your talents? What’s special about you?
      • What would you most like to accomplish?
      • What would legacy would you like to leave behind?

      It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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      What Would Your Best Life Look Like?

      Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

      A few prompts to get you started:

      • What will you have accomplished already?
      • How will you feel about yourself?
      • What kind of people are in your life? How do you feel about them?
      • What does your ideal day look like?
      • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
      • What would you be doing?
      • Are you with another person, a group of people, or are you by yourself?
      • How are you dressed?
      • What’s your state of mind? Happy or sad? Contented or frustrated?
      • What does your physical body look like? How do you feel about that?
      • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

      It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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      Plan Backwards

      It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

      • What’s the last thing that would’ve had to happen to achieve your best life?
      • What’s the most important choice you would’ve had to make?
      • What would you have needed to learn along the way?
      • What important actions would you have had to take?
      • What beliefs would you have needed to change?
      • What habits or behaviors would you have had to cultivate?
      • What type of support would you have had to enlist?
      • How long will it have taken you to realize your best life?
      • What steps or milestones would you have needed to reach along the way?

      Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

      It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

      Featured photo credit: Matt Noble via unsplash.com

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