Nausea and vomiting – what can you do yourself?

It varies on how much and how long you have nausea and vomiting during pregnancy. One thing is for sure, all the many pregnant women I have met with nausea and vomiting have all asked what they can do. Here are a few suggestions:

Diet

It is more important to eat than not to eat. For example, you can only eat toast with a banana for a period of time, and that is what you eat. Baby will get the nutrition he or she needs. It is you who may be lacking vitamins and minerals. Whenever possible, make sure to eat healthy and nutritious food. Small, frequent meals are often easier than regular main meals. It is important to eat before you get really hungry, because an empty stomach can make nausea worse.

Small meals throughout the day

Many people enjoy starting with a few almonds and something to drink before swinging their legs over the edge of the bed in the morning. Others enjoy ginger candies from the health food store. And yes, ginger shouldn't be eaten raw, but a candie every now and then is ok. The same goes for putting a little ginger in a smoothie. In general, smoothies are brilliant for nausea/vomiting. They can be consumed cold, the taste can be made fresh and sour/sweet and they can be frozen in popsicle molds and eaten like ice cream. And it doesn't smell like making a smoothie if you react with a heightened sense of smell. A good basic smoothie that can be used for an entire meal can be.

• Squash
• Whole organic lemon with peel
• Frozen spinach
• Almonds
• Raw eggs (yes, you can) or protein powder
• Frozen berries
• A few dates
• Water or oat milk

The above is a complete meal with vegetables, fat and protein. You can vary it endlessly - for the same reason I don't write quantities. But... keep it simple, the more ingredients you put in, the more likely it is that your nausea will say no thanks.

Spicy, fatty and hot food is often more nausea-inducing and difficult to swallow. Go with light salads, fruit and a few nuts, put lemon on the food so it tastes fresh. And again, there is no one size fits all. Maybe it's buns in curry that work for you. If so, give it a go.

Drink, drink, drink and drink.

Drink plenty of fluids. For example, water with cucumber slices, lemon/ginger, fresh mint or melon for flavor. Herbal tea - cold or hot. Danish water is a life saver for some and a no go for others. It's all about trying things out and finding the right solution for you. For some, drinking from a straw makes a difference. Avoid coffee - including your partner's coffee breath.

Frozen grapes and melon pieces are great to munch on. They are cold, refreshing and mild in taste.

Ask your partner to cook the food, as the mere sight and smell of food can be nauseating. If you are alone, ask your loved ones for help. For example, make smoothies for several days and freeze them in jam jars, keep various vegetables food-prepped in the fridge, so you can make a salad in 2 minutes when your partner is not home.

And one last life hack for nausea and vomiting: Brush your teeth after you've eaten - and ask your partner to do the same. Various fresh mouth lozenges and chewing gum are also helpful for some. Others find that chewing gum makes them more gassy. Again, try it out.

Psychological, social and physical factors

Nausea is provoked by the air of food, so make sure to ventilate well when cooking. And to close the windows when the neighbor is cooking. I have already made it clear that it is a great help if your partner or loved one is in charge of cooking as long as you have nausea/vomiting.

Rest and listen to your limits and general needs, which often change during pregnancy. If you are overtired or have said yes to something you really can't handle or want, it can generate more nausea. It's completely okay to cancel appointments, say no, and take a nap or 3 during the day. You are building a baby.
Many people benefit from motion sickness bracelets from the pharmacy when they are applied correctly (see the instructions on the package). They press on the nausea point, which is also used in acupuncture. And acupuncture is also something that many people benefit from. It often takes 2-4 treatments before you get the full effect.

Is there something that is bothering you? Something from work, studies, family or something else that is taking up space in your thoughts or feelings? If so, it can also lead to more nausea. If there is something that is taking up space, it can be helpful to talk about it, take action on some things or simply decide that you will take care of it at a later time - set a time so that it does not become an excuse or a skipping action, because then we are back to something that can cause nausea.

For some women, it is a solution to take a few weeks off sick. Many women have difficulty making the decision to take sick leave, for example due to a high degree of feelings of duty. But hello, no one thanks you for dragging yourself to work, running out and throwing up and being drained like a wrung-out dishcloth when you get home. Even 2-3 weeks of sick leave with the opportunity to fully focus on listening to your body can make a big difference. You can talk to your own doctor or a private midwife about whether taking sick leave will be beneficial for you.

If possible, get some fresh air. If you're too tired to go for a walk, go for a bike ride. If your nausea is so annoying that you can only lie in the fetal position in bed, open the window - and ask your partner to change the bed linen several times a week for a feeling of freshness.

Do your best to distract yourself from the nausea. It could be podcasts, a book, music, talking to a friend (about anything other than nausea and food), or something completely different. 4. What do you like? What makes you happy? Because focusing on happiness is a choice - and a choice that doesn't provoke nausea.

Some women find it rewarding to focus on the baby in their belly. Write a letter to the baby, decorate the baby's room in their head, go to Den Blå Avis and find a stroller or similar. In other words, focus on the joyful thing that is causing the nausea.
If the nausea is very annoying, vitamin B can help. I am cautious about recommending doses widely for everyone, as the individual needs to be considered. Therefore, ask your own doctor or midwife about the dose.

Relatives

It is normal for relatives to want to help and at the same time may have difficulty understanding how you feel. Therefore, bear with your partner or others who may forget to close the door to the kitchen while cooking or to brush their teeth before a kiss. Mutual understanding of the art of change goes a long way in pregnancy and in family life in general.

Tell your partner and relatives how you feel - also if there is something you are struggling with, if you have changed boundaries, etc. The better they are equipped to understand you, the easier and more they can be there for you.
For you as a relative, I would encourage you to ask: Dear, what can I do for you? Maybe the pregnant woman doesn't know. Maybe she is very busy navigating her changing hormones, nausea and vomiting, etc. In general, it is good to create space so that the pregnant woman can have peace and rest. By peace, I also mean canceling social events, guests, etc. Help her with practical chores - the more the better. It is a period - and an excellent foretaste of the first few days after birth. So go all in and see it as a declaration of love to be responsible for all the practical things. Your woman is building your baby. Her body, hormones and emotions are at work non-stop during these months. Close the door when you are cooking, brush your teeth after you have eaten and drunk coffee, as your breath can make your pregnant woman pull away from you, which is neither nice for you nor her. And last but not least, remember to also take care of yourself. No one can pour from an empty cup, so what makes you happy? How do you fill your cup?

Dear woman, dear partner, I wish you the best possible process and navigation through the land of nausea and vomiting. If you are in doubt about anything, please reach out to your doctor. And remember that for the vast majority of people, nausea and vomiting cease around week 12 of pregnancy at the latest.

Most affectionately
Siff, HeartMidwife