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Health ~ Nutrition ~ wellbeing

Is there anything we can do to help combat Morning Sickness?

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The Pregnancy Pantry
Is there anything we can do to help combat Morning Sickness?

When we ask our doctor or midwife about ways in which we can combat morning sickness they may well tell us that it’s just a part of pregnancy, to deal with it and it’ll go in a few a weeks. Hmmm cheers doc, that was very helpful ( not ).

So, is there a miracle cure to morning sickness?

Ummm well in a word no, but don’t turn away just yet as there may be certain foods that we can eat that may help and I’m not talking lemon and ginger here.

Nausea and vomiting during pregnancy are very common during the first half of pregnancy and the prevalence of nausea can even reach up to 90%, with 50% of us suffering with vomiting as well.

It can interfere with our daily routine and quality of life and for anyone that’s experienced the throes of nausea on top of having to deal with another small child running around, it be can a huge burden.

Although it usually occurs in the morning, it can actually present at any time of the day with most occurrences starting at around the 6-12 week point of gestation. However, many women will unfortunately still experience the symptoms by the 20th week and for around 20% of women, nausea and vomiting may even persist for the duration of their pregnancy.

Incredibly, despite the advances in todays medicine the reasons behind morning sickness remain a mystery. ( Wonder if Scooby Doo & The Gang can get on the case ) Even though the reasons are not fully understood, it is thought to be caused by the various changes that take place in the body, especially an altered hormonal status and slower movements of the gastrointestinal tract, as well as psychological factors. 

In general, although being very unpleasant, there’s no danger for you or your baby. However, if it first appears after the 12th week, you should consult your doctor or midwife because it may be a result of something completely different.

In case you have the feeling that you can not keep anything down, not even fluids, which is accompanied by weight loss of more then 5% of your pre-pregnancy weight, this may be a sign of something more serious going on and may well be a sign that you’re suffering with Hyperemesis Gravidarum. This can lead to dehydration and nutrient deficiencies, and has to be monitored by a doctor so please don’t delay in getting in contact with your health advisor if this is the case.

In most of the cases, diet and lifestyle can help to ease sickness. 

Common ways to alleviate morning sickness include;

  • Staying in bed for around 15 minutes after waking up, before you get up slowly.

  • Eating small meals and snacks throughout the day, rather than big portions. Often the smell of food can worsen sickness. 

  • Fluids should be consumed in small amounts throughout the day and avoid drinking just before, during, or immediately after the meal. 

  • Fresh air can help, as well avoiding the heat. Some women have good experiences with acupressure and acupuncture. But it’s important to look for an experienced and licensed professional. 

  • In case multivitamin supplements worsen morning sickness, they should be taken with food or just before bed and especially iron supplement which can further irritate the stomach. 

  • And if it’s not possible to take a multivitamin, a separate folic acid pill should be taken until morning sickness passes.

  • If medication is required, a safe and effective commonly used medication in pregnant woman contains doxylamine for reducing nausea, and pyridoxine vitamin B6 for reducing vomiting. 
  • All in all, nausea and vomiting is not a concern for the health of mother and child. I will encourage women to try to find dietary and lifestyle based solutions to help ease morning sickness. And to keep in mind that for the majority of women, this condition will go away on its own as pregnancy progresses.

Foods that may help alleviate nausea and vomiting during pregnancy.

Vitamin B6 is a water-soluble vitamin that is present in many foods and is needed for maintaining healthy brain function, the formation of red blood cells and the breakdown of proteins and synthesis of antibodies in order to support our immune system.

During pregnancy it is recommended that we get at least 1.9mg of vitamin B6 per day and during breastfeeding, women are advised to up that to at least 2.0mg.

potatoes salmon spinach pork and rice

Vitamin B6 is found naturally in;

  • Avocado
  • Wheatgerm
  • Pork
  • Poultry
  • Sweet Potatoes
  • Peas
  • Edamame
  • Milk
  • Spinach
  • Banana
  • Oats
  • Carrots

Make sure you always consult with your midwife or doctor if you feel like you’re not getting sufficient nutrients during pregnancy.

Happy healthy pregnancy to you all.

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thepregnancypantry

Vegan |Pregnancy |Nutrition
Are you new to living a plant based lifestyle 🌱 Are you new to living a plant based lifestyle 🌱? 

If you're  new to a plant based diet, it can be  easy to just choose the vegan version of foods believing them to be the healthier option and yet they’re still massively lacking in minerals and vitamins.

It’s not just about cutting out the meat products but ensuring we include a wide range of healthy foods too and this is ABSOLUTELY CRUCIAL DURING PREGNANCY!! I CAN'T STATE THIS ENOUGH ❗ ❗ ❗

Whilst we don't need to eat for two we do need to increase our calorie intake as our pregnancy progresses. 

Pregnant Women need to consume the following additional calories throughout their pregnancy, depending on their lifestyle and BMI at the start of the pregnancy – every pregnancy is different, so just remember what may be normal for your friend, may not be suitable for you.  I'm also not a big advocate for counting calories so treat the below as a rough guide. 

2000 calories each day during the first trimester (or the same as normal, depending on lifestyle)

2200 calories a day during the second trimester (200 extra a day)

2400 during their third trimester (400 additional calories per day over their normal level)

To illustrate how easy, it is to achieve the additional calories with vegan food here is a list of vegan snacks that contain 200 calories

◾Cashew Nuts 36g✔️
◾Walnuts 15 halves ✔️
◾Brazil nuts 6 whole nuts ✔️
◾Dark Chocolate 3 squares ✔️
◾Coconut Milk 35ml ✔️
◾Avocado half a large one✔️
◾Black beans 60g✔️
◾Baked Beans 130g✔️
◾Whole-wheat Bread 3 slices✔️

Looking for more advice on the right minerals / vitamins and nutrients you need during pregnancy and struggling to source plant based options - click on the link 🔗in my bio today and check out Plant Based Pregnancy for some super useful tips. 

#veganpregnancy #vegetarianpregnancy #plantbasedpregnancy #momtobe #thepregnancypantry #pregnantlife #babyontheway #healthyeating #nourishyourself #readytopop #mamatobe #pregnancyfitness #pregnancyfoods #wellness #babyonboard #pregnancyproblems #healthmatters #healthymamas #pregnancynutrition #fitpregnancyjourney #healthylifestyle #takecareyourself #preggo #healthybaby #immunebooster
Hey everyone - I’ve had a little boost in the nu Hey everyone - I’ve had a little boost in the number of people that have popped over or followed
@thepregnancypantry and I just want to say a big thankyou 🙏 to each and every one of you.  I’m eternally grateful, It means so much to have you here. 

So I thought I'd just take a quick opportunity to tell you a little about myself and to say hi 👋

I'm 40 ( celebrated my 40th in lockdown ) a mum of two, a wife and a total self confessed nutrition geek. I studied journalism before doing a total 180° and going on to study catering, before eventually branching out and discovering my true passion for nutrition specialising in VEGAN 🥬Nutrition & all things pregnancy 🤰

I also thought it would be really fun to share a few weird and wonderful things about me as I'm not big on sharing my own life on insta. ( maybe 2021 will be the year I share more) 

1) I lived in Australia for four years and still consider it my second home - I miss it so much. 

2) I married my childhood sweetheart at 34 on a Friday morning in a registry office with two witnesses and then went to Frankie and Benny's for breakfast ( no one knew we were getting married ) 

3) I once spent five days travelling across a desert 🌵 and had to dig my own toilet 🤦‍♀️

4) I'm left handed and both my children are also lefties 

5 I absolutely hate cheesecake 🤢

6.  I’ve never held a sparkler💥 fireworks totally freak me out 😱 

7) This one is super weird but I dreamt of my son playing in his bedroom three years before he was born.  I still struggle to get my head around it now. 

Drop a comment below to let me know what things you’d like to see on the grid ❤️ and and tell me about yourself. 

Thanks 😊 again for popping by!!

Have a fab week everyone
Much love xxx 😘
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Folic acid, also known as folate or Vitamin B9 is Folic acid, also known as folate or Vitamin B9 is a group of B Vitamins that is crucial during pregnancy. 
⁣
The need for folic acid is not only important during pregnancy but should also be taken in the months leading up to conception if you are actively trying to conceive.
⁣
✔️ It helps prevent neural tube defects in the baby.
⁣
✔️ It prevents serious brain abnormalities in the baby
⁣
✔️ It prevents spinal cord abnormalities in the baby
⁣
✔️ It decreases the risk of premature birth During Pregnancy
⁣
It is recommended that women consume anywhere between 400 – 800mcg a day of folate or folic acid. 
⁣
This can be done through diet, supplementation, and a combination of both. Foods such as spinach and wheatgerm are particularly high in folate.  When you see the term ‘folic acid’ what you are seeing is the synthetic version of folate.  It is a man-made substance and sold in supplement form or added to fortified foods such as breads and cereals.
⁣
Both have the same effect.
Many women will already be taking folic acid supplements and all prenatal vitamins will include the standard requirements as recommended above. In conjunction with ensuring you take your prenatal vitamins, its important to focus on the folate rich foods as well to ensure a healthy pregnancy. 
⁣
Follow the link in the bio today to read up on the health benefits also associated with this list of high folate foods.. 
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⁣

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