Morning sickness and the realities of keeping active in Trimester One
Ren’s finally shared her exciting news! Another baby is on the way for the She Moves team. Ren is now well into her second trimester but wanted to go back and share the realities of the first trimester and her tips for managing this time and staying active… or trying to!
As with all my other pregnancies the morning / all day sickness was once again horrendous. I totally take my hat off to the poor ladies who battle this for their entire pregnancy because it’s just awful. Thankfully, for me the sickness eased at about 15 weeks and I’m now feeling good.
Just with all my pregnancies the sickness hit me at week six - by week eight I had to reduce my workouts and Jen took over my morning sessions. While I didn’t vomit a lot during this pregnancy the mornings the nausea was so bad! I would generally get a good patch in the middle of the day where the sickness would ease off and then by 6pm it would be back in full force until about 10pm…
I described it to Adam as waking up everyday for 10 weeks feeling like you’ve been on the biggest bender ever… and then still having to get on with life. It’s tough! But I knew it would end and was just a phase I had to ride out… while in the phase it felt never ending especially on top of the exhaustion and trying to keep up with work, housework and looking after the girls! But we made it.
Nutrition during this phase…
I would love to tell you that I was focused on nourishing my body and my baby but reality is I was just eating whatever I felt I could tolerate…. and it’s been this way with all my pregnancies.
This time around marmite on toast was the standard each morning and the only thing I could hold down. The thought of my usual eggs or oats was just a big no way.
All I wanted was bland and beige food! Dry crackers, hot chips with watery sauce, ginger beer, ginger nuts and more toast! The thought of a salad was just awful, I couldn’t stomach my multivitamins…. even brushing my teeth some mornings had me gagging!
Nutrition tips
Don't be too hard on yourself! I remember feeling so much guilt about my nutrition choices in my first pregnancy, the fact I was living on toast felt so wrong! I had imagined green smoothies, salads and all the nutritious foods for me and baby but the reality is it just hasn’t been like that for me. I think the best thing to do it when you feel good - choose nutritious options. For me that was generally in the middle of the day. Otherwise just eat what you can manage to keep down, keep on top of fluids and know that (hopefully!) this is just a phase. I also took comfort in knowing from a nutritionist that the baby actually needs very little (in terms of nutrients) during this early stage of pregnancy.
Take B6 - This was the first time I was prescribed B6 to try. B6 has been shown to be effective in reducing nausea and vomiting during pregnancy, which can help alleviate morning sickness symptoms. To be honest I don’t think it did anything for me but I took it anyway and it works wonders for some women!
Eat small, frequent meals throughout the day - I found that eating smaller meals every 2-3 hours instead of larger meals really helped to prevent nausea and vomiting. For me it was so important I didn’t let myself get to the point where I felt really hungry - this was when the nausea would peak! Little bits often is key to keep hunger at bay and to help to stabilise blood sugar levels.
Stay hydrated - Drinking enough water and fluids throughout the day is essential to help prevent dehydration, which can worsen morning sickness symptoms. I found drinking water real tough so added some flavour with ginger syrup and found small sips of orange juice to be good too. Whatever works!
Eat high-protein snacks - Protein can help to stabilize blood sugar levels and reduce feelings of nausea. Try snacking on foods like nuts, yogurt and cheese. For me I was able to have these types of food in the middle of the day.
All about the ginger! Gingerbeer, ginger nuts, ginger tea! I was all about it and do think it helped a lot. Ginger has natural anti-inflammatory properties and has been shown to help reduce nausea and vomiting.
Seek medical advice - If you are really struggling to keep down food and fluid then please make sure you reach out for medical help. There are a number of safe medications you can take during this time that can really help to reduce and manage symptoms.
Exercise during this phase
As mentioned above I had to stop taking my normal Monday and Tuesday morning classes (I miss you guys!) because I would have been running off screen to vom! I did however keep moving but much less vigorously.
Low impact, loads of walking and pilates kept me going and ticked all the boxes in those first few weeks. I also took a lot more rest days than normal and put zero pressure on myself to exercise daily. Day naps during the weekend when my husband was home was also amazing and so much more needed than exercise at this time!
Exercise in trimester one is important and believe it or not can help relive symptoms of sickness but it’s about listening to your body and doing what feels right during this time. Also being okay with and expecting that this will likely look different to your normal routine.
Tips for exercising during morning sickness
Listen to your body: During pregnancy, your body is constantly changing, and it's important to listen to your body and adjust your exercise routine accordingly. If you feel too fatigued or nauseous to exercise, take a break and try again later.
Start slow: If you are new to exercise, start with gentle activities such as walking, swimming, or prenatal yoga. Gradually increase the duration and intensity of your workouts as your body adjusts.
Stay hydrated: Staying hydrated is important during pregnancy, especially when exercising. Drink water before, during, and after your workouts to prevent dehydration and reduce nausea.
Choose the right time of day: Exercising in the morning or early afternoon may be helpful if you experience morning sickness. Avoid exercising immediately after eating, as this can increase nausea.
Don't over do it: It's important to avoid overexertion during pregnancy. If you feel fatigued or short of breath, take a break or stop your workout.
So that’s a wrap! I hope this blog has been helpful to anyone who is currently in the depths on morning sickness! It’s rough and I am so glad to be out the other side! All the best as your navigate this journey, remember to tell yourself that no matter how long it goes on for that this is temporary and it will end!
Ren x
