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I am newly pregnant and have mild morning sickness with nausea to the point that that I really don’t want to get up and exercise like I used to before I was pregnant. I have nausea as soon as I wake up and it seems like hours before it goes away. Does exercise help with morning sickness? 

I can sympathize with you because I too had morning sickness with both my children.  The good news is exercise does help. I can remember driving to a class thinking I would surely get sick in the car but never did. Once the class started and I started moving, the feeling evaporated almost as quickly as it had come. Doing regular exercise is one of the best ways to ease morning sickness, bloating and nausea and it will not harm the fetus. Exercising throughout your pregnancy will help keep your weight in check, make returning to your original size easier, eases later stages of pregnancy and will very likely make your delivery easier. Other ways to help alleviate morning sickness are:

1.      Eat frequently but in small amounts: Rather than eating two or three large meals, opt for five or six smaller meals in a day. Consuming rice cakes, whole-wheat crackers or dry toast can be very effective against nausea. Keep simple food with you all the time, whether you are at home or on the move. I kept crackers and water on my night stand in case I had morning sickness upon awakening.

2.       Types of food: You should avoid high-fat foods and concentrate on foods having high carbohydrates and proteins. Fresh fruits, vegetables, bread, biscuits, potatoes and crackers are recommended. These are easier for the body to digest and absorb.

3.       Drink lots of fluids: One of the best remedies for morning sickness is to drink plenty of fluids such as herb tea, water or mineral water. If you take these fluids between meals, you will be able to replenish the fluids that are lost and stomach acids can be neutralized. Avoid alcohol, as it can be harmful to the baby.

4.      Give in to your cravings: Morning sickness prevention is one of those few times that you should eat whatever you feel like eating and whenever you wish to eat. It’s also OK to miss a meal if you do not feel like eating. This will not harm the baby as long as you are taking proper prenatal vitamins and getting enough fluids. Watch out for too much ice cream or other high calorie, low nutrient foods. I craved apples and white cheese with my daughter and with my son I put green peppers on everything, including peanut butter and jelly sandwiches.

5.      Avoid Obnoxious Odors: Many expectant women can get nausea from certain odors. As such, microwave cooking is recommended and windows should be kept open when possible, especially when cooking. Mints or mint tea can also soothe your stomach and prevent odors from reaching you.

Most importantly let your doctor know what you are experiencing if you haven’t already done so.