Top tips for Morning sickness relief and 3 nausea-reducing smoothies

Top tips for Morning sickness relief and 3 nausea-reducing smoothies

Morning sickness, or NVP (nausea and vomiting of pregnancy) can be extremely unpleasant and is unfortunately incredibly common, with around 70% of women experiencing morning sickness to some degree.

 For most women, the end of the first trimester brings some welcome relief, but for others the nausea and vomiting of pregnancy can persist well into the second and sometimes 3rd trimester. 

“I’ve had morning sickness for up to the 6 month mark, getting a little better with each pregnancy, but that elusive end-of- first trimester relief still prevails, even fourth time around,” says Lenny Rose and Rose Fit founder Rosie Dumbrell.

I’ve compiled my top 3 morning sickness recipes to help you through, as well as my top tips I’ve learnt through Dietician Amy Gianotti and Functional Medicine Nutritionist Emma Park, as well as my own study in pre and postnatal fitness and wellness. 

But first….

What causes morning sickness?

The exact causes of morning sickness are not known, but most experts agree that changing hormone levels and rising oestrogen take some of the blame, as well as drops in blood sugar as energy is diverted to growing another life. Most experts agree that morning sickness is a GOOD thing in terms of positive pregnancy outcomes, with some studies showing lower rates of miscarriages and stillbirth when compared to pregnancies with no nausea or vomiting. (No morning sickness does not necessarily mean there is anything wrong though, either!)

What can help:

Small, frequent meals – hunger and fatigue can increase the symptoms of morning sickness, so most experts recommend grazing lightly with 5-6 smaller meals throughout the day – as eating too much can also trigger worsening symptoms, you are better off to spread your meal intake throughout the day.

  • For some, morning sickness is worst in the morning, and for others it’s all day, or more predominant at night (I definitely relate to the latter 2 timeframes)!
  • If you are more nauseous in the morning – try keeping something by your bed that you can munch on before rising – like a banana or some crackers; if its throughout the day try to spread your meals more evenly, or if more evening dominant, try to ensure you aren’t eating a large meal in the evening, and definitely steer clear of spicy, fatty or fried foods or anything you know to be a trigger (insert ANYTHING with odour or flavour ;0 – haha!) especially around the timeframe you tend to notice worsening symptoms.
  • Eating foods cold so as to avoid excessive aromas can also help, since sense of smell and different olfactory flavours can really set you off. 
  • In a recent chat with Nutritionist Emma Park, she recommended chatting to a qualified naturopath or herbalist about supplements and herbs that can help, rather than just seeking off-the shelf supplements and support – but Vitamin B6 is known to help nauseous mums-to-be to feel a little better – so worth chatting to your health care provider if the basic tips aren’t cutting it for you.
  • Acupressure and “sea bands” / anti nausea bands can assist some women, whilst others don’t find them particularly useful.
  • Staying hydrated and regularly sipping on water, coconut water, fresh / home-made juices and smoothies can also go a long way to quell the queasy.
  • Light exercise can also help stave off morning sickness, or perhaps it aids in distraction – but either way i have definitely found it to help – you can check out morning sickness friendly yoga over on our pregnancy wellness platform Rose Fit.

Ginger is touted as a great morning sickness aid – and can be consumed as a tea, fresh ginger cut and steeped in hot water, as an oral supplement or added to foods you consume.

Here are my top 3 super quick, and super nutrient dense smoothies you can add to your daily routine to help keep the nausea at bay! Ingredients like bananas, oats and fresh fruit are easy to digest, and fruits high in vitamin C can have a nausea-relieving effect. Cardamom is another natural spice that is commonly prescribed to aid an unsettled tum!

Pineapple, ginger and Mint Slushie

Pineapple, ginger and Mint Slushie

 

Ingredients: 

1 cup chopped pineapple, 

1-2 tsp chopped fresh ginger

1 handful of fresh mint

1 cup ice cubes

Simply pop everything into a blender and mix on high speed for 30-40 seconds, pour and enjoy!

 

Strawberry Banana Bomb

Strawberry Banana Bomb

 

Ingredients

1 banana, fresh or frozen

½ cup frozen strawberries

½ tsp cardamom

¼ tsp cinnamon

1 cup almond or other milk of choice

½ c Greek yohurt or coconut yoghurt

1 tbs Chia seeds

1-2 tsp fresh ginger

 

Simply pop everything into a blender and mix on high speed for 30-40 seconds, pour and enjoy!

Banana Cardamom Saver

Banana Cardamom Saver

 

Ingredients:

I banana, fresh or frozen

1 Cup almond or other milk of choice

1tbs chia seeds

½ tsp cardamom

¼ cup oats

Optional nut butter 1 tbs

Simply pop everything into a blender and mix on high speed for 30-40 seconds, pour and enjoy!

Rosie is a women’s heath interested physio, pre and postnatal fitness, yoga and wellness coach, and Mum to 3 gorgeous boys 4 and under. For an evidence- based approach to your pregnancy wellbeing, jump on over to her recently launched platform Rose Fit, listen up to her podcast Mama Matters, or dive into the blogs and free resources we provide here at Lenny Rose Active. Enjoy!