Thanks to Tonya Baise from choosinghealthandwellness.com for this expert advice on how to cure morning sickness. Tonya is a licensed dietician and a friend of mine. Follow Tonya on Twitter @tonyabaise for more tips and updates.
I have gotten a lot of questions from my pregnant clients about “how to cure morning sickness.” Often, severe morning sickness makes it hard to properly fuel for a workout, and therefore, workouts suffer in the first trimester of pregnancy.
I recently emailed a former client of mine who is now a licensed dietician to ask for advice on how to cure morning sickness. Here is her response:
“Morning sickness” is due to an increase in a hormone called HCG. Your body is craving more vitamins and nutrients than normal and these particular vitamins are necessary and can help stop some of the sickness that you may be feeling. Vitamins B6 and B12, folic acid, iron and the need for zinc increases. Supplements of these usually stop even the worst cases of pregnancy sickness. Eating small, frequent amounts of fruit or complex carbohydrates like nuts, seeds, or whole grains can help too. With the supplements, I would recommend you get 400 mcg of folic acid, 20 mcg of vitamin B12, 50 mg of vitamin B6, 15 mg of zinc, 300 mg of calcium, 200 mg of magnesium, and 12 mg of iron.
Also, very important to pregnancy are essential fats, especially the omega-3 fat DHA, and choline. Research has shown that getting a good supply of choline during pregnancy helps restructure a baby’s developing brain for improved performance as well as improve memory for mommy. To boost your levels, eat lots of eggs and sprinkle with lecithin granules (you can get these at the health food store on Fairfield Rd) on your cereal every morning. It would also be well worth supplementing your diet with essential omega-3 and omega-6 fats GLA, EPA, and DHA as well as eating some fish, if you can stomach it.
Another little tip that might help to cure morning sickness: Zinc boosts smooth elastic skin helping you fight off any stretch marks!! Foods high in zinc are nuts, fish, peas, and egg yolk. Also, make sure you are getting a good supply of Vitamins C and E. Cravings are usually a sign of mineral deficiencies, so if a mother to be boosts levels of zinc, for example, cravings usually disappear.
I hope that advice from Tonya helps you on your quest of finding out how to cure morning sickness. I know how frustrating it can be when you are exhausted and nauseous! Keep working to cure your morning sickness by supplementing your diet, and I promise, workouts will help “cure” some of your other nasty pregnancy symptoms.