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Parenting and Kids

by Lilian Presti

Approximately 75% of pregnant women experience some level of nausea during their pregnancy. The degree of nausea varies from mild and infrequent, to constant and debilitating which leaves many women feeling physically overwhelmed and exhausted. Although nausea often begins in the 4th week of pregnancy, and often subsides by the 16th week, it can continue throughout pregnancy for up to 20% of women. For a few women women it may come and go through different trimesters.

There are many theories circulating on what causes nausea. Each one attributes the often incapacitating feeling to a different physical explanation. Some focus on weaknesses or deficiencies in the body while others suggest reasons like escalating hormones. No theory has, as of yet, been proven true. Unfortunately, these theories remain possible explanations and are not necessarily the definite cause.

Below is a list of some possible causes of nausea and some ideas for possible remedies. Keep in mind that, while some women find relief from addressing these specific issues, others may continue to experience nausea despite their best efforts.

B6 Deficiency – One of the most common theories on pregnancy nausea suggests it is due to a deficiency in vitamin B6.

Possible Solution: Eat foods containing vitamin B6 such as whole grains, avocado, bananas, cabbage, oats, asparagus, spinach, legumes, and meat. You may also try taking a 50-150mg supplement until the nausea subsides.

Zinc Deficiency – According to Dr Elson Haas, author of Staying Healthy with Nutrition, lowered zinc levels in the body may contribute to morning sickness.

Possible Solution: Boost zinc levels in the body by eating zinc rich foods such as meat, oysters, pumpkin seeds, eggs, beans, pecans, and Brazil nuts. A zinc supplement providing 15-20 mg may also be helpful. A pregnant woman should also look at her hydrochloric acid levels (in her stomach) because low hydrochloric acid (HCl) could lead to reduced zinc availability.

Imbalanced blood sugar levels – Some health experts have postulated that irregular blood sugar levels cause or aggravate nausea.

Possible Solution: Avoid eating sugar or refined carbohydrates since they will spike, and subsequently lower, blood sugar levels. Whole grains which contain fiber are better choices because they help keep blood sugar levels more stable. Eating smaller meals frequently throughout the day, and including a protein source at each meal, also helps balance blood sugar.

Sluggish liver function and escalating hormones – During pregnancy the production of the hormones estrogen, progesterone and human chorionic gonadotrophin (HCG) increase significantly. Hormones are like messengers in the body. Once they communicate their message, they should be broken down and eliminated by the liver. Scientists believe if a woman’s liver is in any way overburdened from other stressors, this hormone breakdown function may be compromised. Consequently, hormones are not eliminated from the body as quickly as they should be and this creates the nausea so many women are familiar with.

Possible Solution: Support liver function as much as possible by avoiding liver taxing substances such as high fat foods (particularly trans fats), excessive meat, sugars, caffeine and chemicals of all kinds. Include liver supporting foods such as eggs, onions and garlic (if you can tolerate them!), beans, broccoli, Brussels sprouts, beets and cabbage. Also, try drinking hot water and lemon in place of coffee in the mornings since the lemon juice gently helps to support the liver.

NB – Do not take anything that would encourage liver detoxification. Detoxification is strictly discouraged during pregnancy and breastfeeding.

General Remedies:

Ginger

This amazing root has many healing properties including calming nausea and assisting with digestion. To make ginger tea buy fresh ginger root, grate the interior and boil in water for 5-10 minutes.

Acupuncture

Studies have shown that acupuncture can often help suppress nausea. Ensure you work with a properly trained professional since certain acupuncture points need to be avoided during pregnancy.

Homeopathy

Frequently remedies, such as Nux Vomica, are recommended for pregnancy nausea. Although many homeopathic remedies are suitable during pregnancy, it is highly recommended they be used under the guidance of a trained professional.

Aromatherapy

When many women become queasy due to the multitude of smells surrounding them, they report a settling of their stomachs by using aromatherapy. The most effective essential oils to use against nausea include lemon, lime, or any other citrus fruit oil. This is a practical solution because essential oils carry easily in a purse, and can be used in a public place like public transportation.

Hypnotherapy

When all else has failed, some pregnant women turn to hypnotherapy as a last resort. A number of women have reported experiencing considerable reduction, or complete elimination, of their nausea through hypnosis. As with all other modalities, ensure you work with a properly trained therapist.

On a positive note, pregnancy nausea can be a good sign. Women who experience “morning sickness” tend to have fewer miscarriages. As a result, practitioners often see nausea as an indication the pregnancy is progressing properly.

by Lilian Presti

Protein

Pregnant women are encouraged to consume between 60-75 grams of protein (depending on their size) in the form of legumes, nuts, seeds, eggs, and various milks. High quality whey protein powders may also be consumed. Ensure they are free of artificial sweeteners, such as aspartame and sucralose (Splenda), as well as large amounts of sugars.

Protein amounts in foods:

1 Egg	6 grams
1 cup beans	11-18 grams
1 cup of yogurt	13 grams
2 tbsp nut butter	8 grams
1 cup quinoa	9 grams
Protein shake	25 grams

Fruits and Vegetables

Pregnant women should consume about 8- 10 servings of fruits and vegetables, with more vegetable than fruit servings. Vegetable juicing and smoothies are easy ways to get in extra servings. If this proves to be a big challenge, you can also include a “greens” drink powder in your day to boost vegetable intake.

Calcium Sources

It is recommended during pregnancy that women consume 4 servings of calcium rich foods. If dairy is tolerated, consume at least 1 serving of plain yogurt with active bacterial cultures. Other sources of calcium include dark green leafy vegetables like collard greens, kale, broccoli, almonds and almond milk, sesame seeds and tahini, organic soybeans and tempeh, sea vegetables and black strap molasses. Interestingly calcium absorption increases to almost double during pregnancy. ²

Whole Grains

8-9 servings of grains are suggested. Try to include a variety of whole grains such as brown rice, whole oats, quinoa, rye, barley, spelt and kamut. Keep in mind that a serving size of grains is about ½ cup, 1 small slice of bread, or 6 whole grain crackers.

Keep in mind…

Vitamin D – Vitamin D is another important nutrient to consider. The body, with healthy exposure to sunlight, can produce it. Spend 15 minutes daily outdoors without any sun-block on. If you live in a more northern area, where sunlight is limited through the October to April months, include vitamin D rich foods such as fortified milk and eggs in your diet. Otherwise supplementing may be a good idea. Current recommendations for vitamin D range from 400-1000 IU per day.

Folic Acid or Folate

Although vegetarian diets are often high in folic acid, it is still important for pregnant women to ensure they receive enough of this nutrient because it tends to be a common vitamin deficiency in North America. Folic acid is crucial for proper cell growth and division in the fetus. Deficiencies can lead to neural tube defects. Experts recommend 600-1000 mcg per day during pregnancy from folic acid supplements and/or the following dietary sources: dark leafy greens, whole grains, orange juice, broccoli, cauliflower, green beans, and fortified cereals.

1. Haas, Elson. Staying Healthy With Nutrition. Berkley, CA: Celestial Arts, 2006. 2. King, Janet C. “Effect of Reproduction on the Bioavailability of Calcium, Zinc and Selenium.” Journal of Nutrition. 2001;131:1355-58S.