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Nausea, or morning
sickness as it is commonly called, can occur any time
during the day. It often occurs during
the first three months of pregnancy.
And, in some cases, extends through-
out the pregnancy.
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Because your baby’s
daily nutritional needs
can only be met through your diet, it’s
important to be proactive in gaining control
over morning sickness. With morning sickness
under control, you’ll be better able to
maintain your normal appetite and maintain
the nutritional intake important to your
healthy pregnancy. |
| Tips for
relieving morning sickness |
If you are
experiencing morning sickness,
healthcare professionals often recommend
changes in diet and daily activities to help
alleviate the symptoms. (check with your
physician) |
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When you
wake up in the morning, stay in bed for a little while and have your partner
bring you a light snack, such as dry toast or crackers, before getting out of
bed. |
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After you have
something to eat, get up slowly, and take your time moving around. |
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Avoid lying down
immediately after eating. |
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Eat smaller, more
frequent meals spaced throughout the day. Avoid letting your stomach
get completely empty. |
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Have light
between-meal snacks of fruits, soda crackers, or dry toast. |
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| Other common
discomforts: |
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| Constipation |
It is not uncommon
for women to experience constipation and stomach upset during their
pregnancy. This can be especially difficult during the first trimester when
morning sickness
often occurs. It’s sometimes unavoidable because hormonal changes cause food to
pass
through your body more slowly. If you are constipated, here are some things to
try: |
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Drink
lots of liquids, including fruit juices like prune juice. |
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Eat foods high in
fiber, such as raw fruits and vegetables and bran cereals. |
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Follow a daily
exercise routine. Simply going for a walk is great. |
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| Indigestion |
Indigestion, or
heartburn, may become worse during pregnancy because hormonal changes
slow digestion and relax the muscle that keeps digested foods and acids in your
stomach.
To help stop the burning: |
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Eat five
or six small meals a day instead of three large ones. |
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Avoid foods that you
know cause gas. |
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Sit up while eating. |
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Wait an hour after
eating before lying down. |
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| Fatigue |
Feeling tired during
pregnancy is common. You will probably experience more fatigue at
the beginning and end of your pregnancy. You might feel a little better if you: |
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Increase
your energy level by eating healthy. Eating more carbohydrates may give you
the energy boost you need. |
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Exercise daily under
your physician’s supervision |
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| Swelling |
Usually, you will
encounter some swelling, called edema, in your legs during the last few
months of pregnancy. It’s possible to reduce the swelling if you: |
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