Morning sickness is one of the most common pregnancy complaints. Thankfully it usually begins to ease after the first trimester once levels of the hormone human chorionic gonadotrophin (HCG) drop. Ginger could help you feel better. It’s been used for centuries to help relieve nausea. It increases the secretion of various digestive enzymes that help to neutralise stomach acid and settle tummy troubles.
Ginger also contains a special ompoundcalled gingerol, which helps to block receptors linked to nausea, so will ease your sickness. Eating fresh ginger is perfectly safe during pregnancy, so use the fiery root when morning sickness strikes: grate it into a stir-fry or make a tea by steeping a few slices in hot water. ■
Make this quick spinach and pesto pasta for tea whenever your head feels tight. Cook 50g wholemeal pasta according to the instructions. Drain and stir 1 tbsp fresh pesto sauce through it and mix well. Add 100g fresh spinach and 1 tbsp lemon juice. Place on a gentle heat for around 30 seconds or until the spinach wilts.
Soothe cramps with this breakfast smoothie. Blitz 250ml coconut water, one medium-sized banana, half an avocado and two tbsp mixed frozen berries in a blender until smooth.
Eating this apple snack made with fi bre-rich nut butter and seeds will do the trick! Cut one apple into slices and spread with one tbsp almond butter. Scatter one tbsp seed mix on top (try pumpkin, sunflower,flaxseed and sesame seeds)
KEEP INFECTION AT BAY!
A stack of carrot sticks and this tasty tzatziki make for a great snack. Grate 20g cucumber and add it to 120g probiotic yoghurt. Finely chop two tbsp mint, stir into the yoghurt mix and season with black pepper.
It’s counterintuitive, but you can fight acid with acid! Squeeze the juice from one fresh lemon into a mug of warm water. Add one tbsp apple cider vinegar and one tsp Manuka honey. Stir well
MORNING SICKNESS CURED!
Quell nausea with this feel-better juice. Blend two carrots, one pear, half inch grated ginger and one tbsp mint in a juicer. Serve with ice.
THREE MORE FRIENDLY FOODS
Fluctuating blood-sugar levels can cause dizziness, especially in the first trimester. Start the day with a steaming bowl of oats to help regulate your blood-glucose levels.
Trouble sleeping? A mug of warm milk half an hour before bed could help improve your snooze. Dairy contains tryptophan, an amino acid which helps increase levels of melatonin, the sleep-inducing hormone. Choose semi-skimmed milk over full fat, as it also contains more calcium and protein.
Achy back? Omega-3 fatty acids found in salmon could help relieve back pain by calming inflammation in your blood vessels and nerves. Aim to eat the oily fish twice a week to keep levels topped up and keep back aches in check