If you have pregnancy sickness, supplements of BioCare Vitasorb B6 may be needed. You may also require BioCare Vitasorb B12. Symptoms should usually disappear within a week or two, in which case you should consider halving your dose.

If you tend to feel sick in the morning, eat a little as soon as you wake up and before getting out of bed.  Take two or three teaspoons of apple cider vinegar in warm water first thing (pH neutral may help to neutralise excess stomach acid).  Don’t brush your teeth immediately after eating because this can cause vomiting.

Try sugar free mints, mint tea, swilling mouthwash or inhaling from a hanky with a few drops of mint essential oil.

Ginger tea (made with ginger teabags or grated fresh ginger root), ginger ale (try stale!), candied ginger, ginger capsules or ginger biscuits can help settle your stomach.

Drip some citrus essential oils onto a hanky or adding slices of lemon or lime to chilled or boiling water for a refreshing drink.

Eat small, frequent meals every two hours.  Consume a high-carbohydrate diet: dry toast/crackers, honey, rusks, banana, baked potato, wholegrain breakfast cereals, steamed rice, tofu. Avoid food containing a lot of fat or spices, sugar, alcohol and caffeine.

Drink several glasses of water, fruit juice or herbal tea during the day.  Drink beverages separate from eating foods. Drink slowly. Try peppermint or spearmint tea, lemon balm tea or small amounts of chamomile tea.

Before going to bed, eat a snack such as yoghurt, bread, milk, cereal or a sandwich.  If you wake during the night, eating a small snack may stop you feeling sick in the morning. 

RESOURCES

• MorningWell offer a CD to ease pregnancy sickness.
• Native Remedies Good Morning Mama provides relief for pregnancy sickness.

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Congratulations mum.  Here are some tips to good pregnancy health and enjoyment:

• Rest when you can.
• Use a birth ball to relieve discomfort.
• For nausea/sickness use travel sickness acupressure wrist bands or a natural supplement such as Good Morning Mama
• Start a journal or a pregnancy blog.
• Drink several glasses of water a day.
• Join a prenatal yoga or exercise class.
• See an osteopath in mid-pregnancy to align the pelvic area.
• Add 300 – 500 calories a day while pregnant.
• Oil boobs and belly with coconut oil.
• Take a childbirth class.
• Take a prenatal vitamin each day as directed by your healthcare practitioner – there are some excellent specialist vitamins such as Vitabiotics Pregnacare Plus
• Avoid alcohol and smoking/other people’s smoke.
• Get adequate sleep.
• Put your feet up several times a day to prevent fatigue and swelling of the legs and feet.
• For heartburn try a milky drink.
• Swimming is great in late pregnancy to help relieve aches and pains.
• Take a class to help prepare for the realities of breastfeeding.
• Stretch before bed to help prevent leg cramps.
• Increase iron levels with fortified cereals, red meat and green leafy vegetables.
• See a reflexologist to alleviate symptoms and prepare for an easier birth.
• Write a birth plan which will help you clarify what you need for your birth experience. Share with healthcare practitioners and those invited to your birth.
• Practice relaxation at least once a day.
• Do pelvic tilts to help with pregnancy back pain and encourage baby to assume a good birth position.
• Take flower essences in the 3^rd trimester to calm anxiety.
• If you suffer from constipation, take 2 tablespoons of cracked golden linseed on your cereal.

The last post on Hormonal Health will be on Menopause Health.

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