Melanie Platt is Women’s Health Physiotherapist, Pilates instructor and the founder of Perfect Pelvic Floor which is an online video platform helping pregnant women to access pelvic floor exercises, leg strengthening, stretches, posture advise and loads of labor and pregnancy advise. As a physiotherapist, Melanie has treated women with incontinence, taught them how to strengthen their pelvic floor muscles and instructed pregnancy Pilates classes to prevent incontinence and allow women to prepare for their pregnancy and labor. We are excited to have Melanie share some tips on how to reduce your morning sickness while pregnant.

Finding yourself wondering why it’s called morning sickness when it happens all day? You’re not alone, around half to two thirds of pregnant women experience morning sickness during their pregnancy. Most commonly in the first trimester around the 6 week mark, and especially at week 8 as that is when your hormones are changing rapidly, however it can continue longer or start earlier for some women.
Why do you get morning sickness? Some possible causes are changes in your hormones during pregnancy especially a rise in Oestrogen, blood pressure fluctuations or changes in the way your carbohydrates are metabolised.
Some of the symptoms other than nausea and vomiting can also be loss of appetite, depression and anxiety.

Try these tips to reduce your morning sickness:

  1. Try eating a few plain crackers or a healthy high protein snack like nuts in the morning before getting out of bed.
  2. Eat smaller meals more regularly and avoiding having an empty stomach.
  3. Add some ginger into your diet via food, drink or supplementation. It’s a natural stomach soother.
  4. Freezing an electrolyte drink to keep you hydrated if you are struggling to keep anything down. Include smaller quantities of fluids more often.
  5. Pregnancy tea we have one in stock. Some of the herbs used in the tea can reduce nausea especially the ginger.
  6. Try taking your pregnancy vitamins in the evening – sometimes they can be a bit hard for your gut to digest first thing in the morning.
  7. Add extra magnesium to your diet. There has been a recent link with magnesium deficiency and nausea. Try adding avocado’s, spinach, almonds, pumpkin seeds, green leafy vegetables and dark chocolate (thought you’d like that one) to your diet.
  8. Rest  as tiredness can make your symptoms worse.

The act of vomiting causes no harm to your foetus, however the prolonged dehydration and lack of nutrition can. In which case if you’re vomiting and it won’t stop contact your health care provider.


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In case you have any questions on this article, please contact Melanie Platt at Perfect Pelvic Floor.