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Morning Sickness- Our Top Tips to help Bring You Relief

Tips to Help Relieve Morning Sickness

last updated 12 April 2018

There Are Many Things You Can Do To Help Relieve Morning Sickness, Nausea & Vomiting.

Acupuncture is very effective of course, but there are also things you can do yourself to help take the edge off of morning sickness

How to Eat to Help Relieve Morning Sickness

  • Put small portions of food on your plate as a larger portion may be off putting when you have morning sickness.
  • Become a grazer and eat small amounts throughout the day and evening.
  • Take your time and eat slowly, chew your food really well
  • Avoid lumpy foods, when you have morning sickness it may be easier to swallow soups and smoothies.
  • Try eating bland foods. Bland foods can be more palatable while you have morning sickness.
  • Ginger is renowned for settling the queasy stomach and helping to relieve morning sickness. Grate some fresh ginger (without the peel) into hot water to make a ginger tea, sip it. Get some ginger sweets or crystallized ginger. Get ginger ale made with real ginger (most health food shops will carry this).
  • Keep some crackers by your bed and if you feel pregnancy nausea when you first wake up, nibble a few crackers and then rest for a few minutes before getting up slowly.
  • Nibble on crackers if pregnancy nausea wakes you up during the night.
  • Try to eat food cold or at room temperature, because food tends to have a stronger aroma when it’s hot.
  • After eating avoid lying down on your left side. Lying on your left side can slow digestion.
  • Try taking any vitamins or supplements with food or just before you go to sleep.
  • Avoid fatty foods because they can take longer to digest.
  • Avoid spicy, acidic, and fried foods as they can irritate your digestive system.

Fluid Intake to Help Relieve Morning Sickness:

  • Sip peppermint tea or suck on peppermint sweets, especially after eating.
  • Drink out of a small cup or bottle. Mentally the large amount may seem too much for your stomach to handle.
  • Sip small amounts of fluid throughout the day. A large amount of fluid may be too much too handle at once and could exacerbate your feelings of nausea in pregnancy.
  • Drink/ sip fluids mostly between meals. Don’t drink a lot of fluid at meal time. This may make you feel full and less hungry for food.
  • Try your drinks at different temperatures. You might find warm or room temperature drinks easier on your stomach. Or you may find cold suits you better.
  • Try sour drinks such as lemon drinks like lemonade or simply squeeze fresh lemon in water.

lemon drink

 

  •  Experiment to see if carbonated or flat drinks and see if either is easier to keep down.
  • If swallowing itself makes you feel nauseous try sucking on ice cubes or putting drops of water on your tongue. Yes this can be time consuming, but very effective.
  • Use a straw to change up the sipping experience.
  • Try a sports drink that contains glucose, salt, and potassium to replace lost electrolytes if you’ve been vomiting in pregnancy.

Lifestyle choices to Help Relieve Morning Sickness

  • Brush your teeth or use a mouthwash to rinse out your mouth after eating.
  • To avoid morning sickness, sit up slowly in the morning, don’t just jump out of bed.
  • Move slowly throughout your day, sudden movements make aggravate your symptoms.
  • Avoid smells that trigger your nausea during pregnancy. You and your partner may have to change your shampoo or deodorant to something that you can tolerate.
  • Add in smells that are appealing. You may find that some scents such as peppermint, grapefruit, lemon or orange can be settling. You can simply peel a piece of fruit or steep a cup of peppermint tea. Or you can buy a bottle of essential oil and put a drop or two on a tissue and keep it in your purse and smell it if you start to feel queasy.  You can purchase peppermint essential oil online here.
  • Get some fresh air. Take a gentle stroll or simply open a window.
  • Use a seasickness acupressure wrist bands. This is a soft elastic wristband that puts pressure on an acupuncture point on your wrist that is great for relieving nausea in pregnancy. They can be purchased in chemists and pharmacies.  Boots have them for sale online, click here to have a look.
  • And if the wrist bands aren’t enough, get some Acupuncture.  The needles can be way more effective than acupressure.

Related Articles:

Raspberry Leaf Tea to Induce Labour

Acupuncture to Bring on Labour

Increase Your Milk Supply

Linda Ryan- Founder of MARA Fertility Acupuncture Clinic
Hi, I’m Linda Ryan, Reproductive Acupuncturist, specialising in Pregnancy & fertility acupuncture & mother of three: Having used acupuncture throughout my 3 pregnancies is what drives me to help women like you to achieve the results that I made happen for myself.

Increase Your Milk Supply

Do you need to increase your milk supply?

I often get asked for help by mother’s on how to increase your milk supply. The first question is to determine if it is in fact in need of increasing. You will need to monitor your baby’s weight. This is crucial in the early days and weeks. Note that the longer your milk supply has been low, the longer it will take to build it back up.

Suggestions on how to increase your milk supply:

  • Chinese Medicine dietary therapy  says that in order to increase your milk supply you should eat papaya, ham, peanuts, black sesame seeds and stout (yes, that means Guinness).
  • Breastfeed frequently and for as long as your baby will feed. Try to get at least 8 feedings in 24 hours.  More if possible.
  • Offer both breasts at each feeding. Try switching your baby to the other breast as soon as their sucking slows down, even if it has only been a couple of minutes. Do the same thing on the other breast until you have offered each breast twice.  Next, let your baby nurse as long as your baby wants to. This switch nursing will ensure that your baby receives more of the higher calorie hindmilk, while also ensuring that both breasts receive adequate stimulation.
  • Gently massage the breast as you nurse. This helps the richer and higher calorie milk more efficiently let down.
  • Double check that you are using proper breastfeeding techniques. You want to be sure that your baby is latching on properly. If the areola is not far enough back in your baby’s mouth, they may not be able to effectively compress the milk sinuses.  Visit www.LaLecheLeagueIreland.com for more help and information.
  • Avoid soothers if possible. You want your baby’s sucking needs to be met at the breast.
  • Consider using a breast pump for a few days in addition to breast feeding. This may increase your milk supply.
  • Use herbs to increase your milk supply. Fenugreek, Blessed Thistle, Red Raspberry, and Brewers yeast are a few herbs commonly used to increase milk production. I suggest you consult a well qualified herbalist for help. Visit www.dunboyneherbs.ie to get an appointment with a herbalist.

Related Articles:

How to Relieve Morning Sickness

Raspberry Leaf Tea to Induce Labour

Acupuncture to Bring on Labour

Linda Ryan- Founder of MARA Fertility Acupuncture Clinic
Hi, I’m Linda Ryan, Reproductive Acupuncturist, specialising in Pregnancy & fertility acupuncture & mother of three: Having used acupuncture throughout my 3 pregnancies is what drives me to help women like you to achieve the results that I made happen for myself.

Prevent Cystitis- Tips to Help UTI’s When You’re Pregnant

Tips to Prevent Cystitis Naturally When You’re Pregnant

Recurring Cystitis (also known as Urinary Tract Infections- UTI’s) when you’re pregnant can become a big problem for some women.  My clients are also usually trying to be as healthy as they can because they are pregnant and they don’t want to have to end up frequently taking lots of antibiotics. We frequently get enquiries for help with cystitis and everyone always ask if there is anything they can do in addition to the acupuncture to help prevent cystitis. If you suffer regularly from Cystitis and you’d like some things you can do on your own to help prevent it from happening, then read on for a list of effective measures you can take. In addition to doing your best to keep the area clean (ie: always wiping front to back) there are dietary changes you can implement.

Actions you can take to help prevent Cystitis when you’re pregnant:

-Make sure your fluid intake is the proper amount for you. Your urine should be clear, have a yellow hue, but not dark yellow or cloudy and murky.  It should not have a strong smell either. Visit here for an infographic showing healthy and unhealthy urine colours.  Plenty of fluids going through your urinary tract system will help prevent cystitis by flushing out any lingering bacteria.

-Drink barley water regularly. This can be considered part of the daily fluid intake mentioned above. Barley water has long been used to prevent  cystitis and it’s quick and simple to make yourself. Just boil one litre of water with one handful of pearl barley. Let it gently simmer and reduce down to about half the liquid. Strain and then drink the liquid. You can drink it warm or when it has cooled down, it’s your preference. Add a squeeze of lemon juice. It’s pretty bland tasting, but you can also sweeten it with a little touch honey of you like.

-Drink cranberry juice. This is the most commonly known natural way to prevent Cystitis / Urinary Tract Infections. Studies have shown that cranberry juice inhibits the ability of bacteria to adhere to the lining of the bladder. Two glasses of unsweetened cranberry juice a day is the recommended dose.

-Add Blueberries to your diet, they have a similar action to that of cranberries. Eat them fresh with some plain natural yoghurt or put some blueberries in your cereal or even in your salad.

-Avoid coffee (both decaffeinated and with caffeine) as coffee is a bladder irritant.

-Avoid sugar because it lowers the immune response and you are trying to combat bacteria to prevent cystitis.

-Eat garlic and onions. They are both naturally antibiotic.

-Drink a juice combination of cranberry, pineapple and apple as recommended by Jason Vale, popularly known as the juice master.   Check out his recipe for Cystitis / UTI’s here.  Or drink a green juice daily consisting of celery, parsley, spinach and green apple. This will help reduce acidity and calm an irritated bladder.

Related Articles:

How to Relieve Morning Sickness

Raspberry Leaf Tea to Induce Labour

Acupuncture to Bring on Labour

Increase Your Milk Supply

Linda Ryan- Founder of MARA Fertility Acupuncture Clinic
Hi, I’m Linda Ryan, Reproductive Acupuncturist, specialising in Pregnancy & fertility acupuncture & mother of three: Having used acupuncture throughout my 3 pregnancies is what drives me to help women like you to achieve the results that I made happen for myself.

Pregnancy Yoga

Pregnancy Yoga : is it for you?

last updated 12 April 2018

My clients are always asking me if there is anything they can do on their own between pregnancy acupuncture sessions and I think pregnancy yoga is ideal.

No previous yoga experience is necessary, but a reputable Yoga studio will usually require you to be at least 14 or 15 weeks pregnant. What I think is really great about attending pregnancy yoga classes is that you will find support and camaraderie with people who are going through a similar pregnancy experience. Sharing yoga with like-minded people, you will emerge from pregnancy yoga classes feeling renewed, nourished, inspired and utterly supported during your pregnancy.  You will take home some valuable tools and ideas with you. You’ll also make some great friends you can enjoy your upcoming maternity leave with.

Pregnancy is a wonderful time to practice yoga. Specialised pregnancy yoga classes will help a woman both emotionally and physically. helping her to release any tension in the body while also helping to ease emotional changes while bringing balance and a feeling of groundedness.

There are many changes happening during pregnancy such as hormonal and structural changes in her body.  Therefore a woman needs to be gently facilitated through specially modified set of yoga movements that support both Mum and Baby as you move through each stage.

Pregnancy yoga is a wonderful way to also bond with unborn baby.  Through some very gentle breathing practices, you will learn relaxation while also learning to prepare for birth through the breath and visualisation.

Benefits of pregnancy yoga:

  • Improves Flexibility & Strength
  • Improves Circulation & Breathing
  • Raises Energy Levels
  • Aids Relaxation & Helps Sleep
  • Physically & Emotionally Grounding

Pregnancy Yoga offers:

  • Gentle stretching & strengthening of the body while strengthening pelvic floor muscles.
  • Time to focus on yourself and your baby.
  • Learn techniques to help relieve aches and pains associated with pregnancy.
  • Learn about choice of positions for labour.
  • Learn about optimal foetal positioning.
  • Learn about breathing techniques for labour & birth.
  • Spend time in the company of other Mummies to Be.
  • Enjoy a lovely relaxation to send you floating home.

We recommend pregnancy yoga classes at the following Yoga Studios:

In Clane:  www.breathingplace.ie

In Celbridge: www.yogaessence.ie

In Lucan, Dublin: www.barefootyogastudio.ie

Related Articles:

How to Relieve Morning Sickness

Raspberry Leaf Tea to Induce Labour

Acupuncture to Bring on Labour

Increase Your Milk Supply

Linda Ryan- Founder of MARA Fertility Acupuncture Clinic
Hi, I’m Linda Ryan, Reproductive Acupuncturist, specialising in Pregnancy & fertility acupuncture & mother of three: Having used acupuncture throughout my 3 pregnancies is what drives me to help women like you to achieve the results that I made happen for myself.

Maternity clothes this season.

Maternity clothes at LIDL

Having to buy a whole new wardrobe for your increasing pregnant belly can be daunting and expensive. What should you get, what will you really need? I always suggest getting a pair of black maternity trousers because they can be dressed up or down and be worn to work or when you’re out and about and want to feel a little dressy. And depending on your lifestyle, a pair of leggings and or jeans is a good choice. You can always wear cardigans you already own, there’s no need to button them up. Most pregnant women feel warmer with all the extra progesterone and the bump to carry around anyway. Get yourself a couple of tops either long or short sleeve depending on the season. A new bigger bra to fit your larger pregnancy bosom and expanding ribcage is a must, usually needed earlier than you might think. And definitely get some underwear that fits comfortably. Add in a nice pair of flats and accessories you already have and you’re good to go!

LIDL

From this Monday 5th May, if you’re interested LIDL have maternity clothes on sale. I suggest you go early Monday as it’s a limited stock and they tend to sell out quickly. They’ve got maternity leggings for just €5.99 in a few colours in sizes Small through Large. It also says the leggings “relieve the abdomen and back through incorporated support band sections”. And the material is “aloe-vera infused for a velvety feel.” I’m not sure what that means, I’ve never heard of that before, but it certainly sounds nice. They also will have 2 different styles of maternity trousers priced at €6.99 again sizes Small through Large. The trousers have an “extra-long turn over top waistband for improved comfort during pregnancy”. There’s also a cute short sleeved dress made of viscose for just €7.99 available in 3 different colours and a tank top for only €4.99 made with “soft single jersey material” offered in 3 different colours and a stripe pattern on one (perfect for summer). And 3 different styles of short sleeved tops priced at €6.99 also offered in a few colours.

At these prices you could get one in every colour! There’s also an “easy, one-handed opening and closing” nursing bra for €5.99. The rule of thumb when you’re pregnant is to buy a bra at least one size up from what you were before you were pregnant. Check out www.lidl.ie for a look at the maternity styles.

NEXT and H & M

A few other shops with great pregnancy clothes that are affordable is Next and H & M. Next have a great selection of maternity jeans and H & M even have a maternity swimsuit. Both shops are great for some stylish and affordable pregnancy pieces. You can look and buy online at www.nextdirect.ie and www.hm.com/ie/

Happy shopping!

Related Articles:

How to Relieve Morning Sickness

Raspberry Leaf Tea to Induce Labour

Acupuncture to Bring on Labour

Increase Your Milk Supply

Linda Ryan- Founder of MARA Fertility Acupuncture Clinic
Hi, I’m Linda Ryan, Reproductive Acupuncturist, specialising in Pregnancy & fertility acupuncture & mother of three: Having used acupuncture throughout my 3 pregnancies is what drives me to help women like you to achieve the results that I made happen for myself.