Tag Archives: pregnancy

Why Yoga Makes Mummies Happy: The role of Yoga in creating the love hormone ‘Oxytocin’

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Why Yoga Makes Mummies Happy
The role of Yoga in creating the love hormone ‘Oxytocin’

By Cheryl MacDonald BA Hons CYT E-RPYT

The fact is that yoga actually makes you happier. The ‘love hormone’
Oxytocin helps you to relax and reduces blood pressure and cortisol levels.
Yoga is now well recognised as one of the ways to encourage the body to
release this amazing hormone and built in anti-stress mechanism.
When the various limbs of yoga are practised, oxytocin is released. Deep
breathing warms the body, and warmth is one of the key elements that allow
us to release Oxytocin. By taking the body through the practice of yoga
asana (postures) we warm the muscles and joints, make the physical body
more comfortable and relaxed. By then continuing the practice with
savasana (deep relaxation) and meditation, we encourage the production
of oxytocin even further.
Lululemon_Yellow_Yoga
What is Oxytocin?

Oxytocin is that magical hormone that rushes through the body when we first
fall in love. Oxytocin can take us to the dizzy heights of a love sickness that
makes food and sleep seem so much less important than looking into the
eyes of our new found love.

Some of oxytocin’s main functions are preparing the female body for
childbirth, stimulating milk production and ‘let down’ so that baby can nurse,
and encouraging the bond between mum and her newborn baby.

The hormone is also plays an important part in sexual arousal and is released
when you have an orgasm. Its important in nonsexual relationships too and
presence of the hormone has shown to increase trust, generosity, and
cooperation. It can also create a nurturing aspect within males and females
who are not parents.

Why does Yoga make you happy?

Yogic breathing (of course!) When the vagus nerve is inflamed your breathing
becomes more shallow. Your body has gone into fight or flight mode and you
have started to panic. Stop right here and allow yourself to breathe deeply.
Pranayama (or yogic breathing) encourages to take time to just stop, and
focus on the breath.

Pregnancy and motherhood can bring a lot of huge physical, emotional and
environmental changes that can be difficult to adapt to. Taking some time
each week to just BREATHE during yoga class, bringing your attention to the
breath, focusing on the breath alone, not worrying about anything else, can
allow oxytocin to be released and deepen that relaxation. Slow steady
breathing is all that you need. Sometimes we get so caught up in ‘getting the
posture’ that we forget to breathe. Check yourself and make sure you ARE
actually breathing (you’d be surprised.)

Warming the body through the practice of Asana

It is important to warm the body before undertaking the physical practice of
yoga (asana) so as not to damage any joints and to ease the body gently
into the postures. This is especially important for pregnant and post natal
women, whose bodies are and have undergone physical stress and growth
over a period of time. During the practice of asana and pranayama, the
body generates heat and warms the body inside and out. Extra bonus?
When we are warm and relaxed, the body releases more oxytocin…

Chilling in Savasana

At the end of class, don’t just jump up and run out of class. Savasana, deep
relaxation at the end of class is your reward for all of your hard effort earlier
on. Learn to enjoy the relaxation, be aware of any random thoughts that go
through your mind – and just let them go. This is known as ‘monkey mind’
(What will I have for dinner? What did she mean by that?) – acknowledge
these meaningless thoughts and really take time for yourself – just focus on
the life force – the breath. That’s all you need to do. And enjoy the scrummy
feeling of the copious oxytocin rushing through your body. Sigh.

Why is Oxytocin so important for mummies

In a study of 65 women with depression and anxiety, the 34 women who took
a yoga class twice a week for two months showed a significant decrease in
depression and anxiety symptoms, compared to the 31 women who were
not in the class.

During Birth

Oxytocin helps birthing women through labour encouraging surges or
contractions as well as providing pain relieving endorphins and an altered
state of consciousness or bliss (known as labour land) that makes most of
childbirth seems ‘dream like’ or surreal. As soon as baby is born, it makes
mum fall in love in the greatest way possible, with their newborn baby.
In the first few moments after giving birth, a mother receives the largest rush
of oxytocin that she will ever experience in her lifetime. Oxytocin flows
between mother and child every time baby is breastfed which encourages
bonding and attachment.

During birth we can encourage the release of oxytocin by making sure that
mum has privacy, feels safe and comfortable, has a dimmed room and is left
in peace. Yogic breathing and practice of adapted savasana during
childbirth can aid the release of this special hormone.
Antenatal and Postnatal Depression

Yoga helps to balance hormones and stabilizes the endocrine system. By
practising yogic relaxation techniques, we can balance cortical activities
and the nervous and endocrine systems, reducing the body`s reaction to
stress. As a result, the body produces less adrenaline, noradrenaline and
cortisol, (all stress hormones) and mum feels much more balanced and stress
free.

Also, prenatal depression studies indicate clinical depression alleviates by half
if only we can talk to a friend who listens to us and oxytocin is shown to
increase when we receive empathy. The social aspects of getting out to
perinatal yoga classes either before or with baby help mum and baby
socialize with other mums around them.
Baby Bonding

Remember oxytocin is about being personal in ways that give our time
together significance and shape moments of laughter and pleasure. Follow
the instinct to reach out and strengthen ties with invitations to share together
and enjoy your pregnancy and life.

There is ample evidence, that oxytocin and another hormone known as
vasopressin are critical for the bonding process, especially as it relates to
social and reproductive behaviour. Both chemicals help encourage bonding
and maternal behaviour.

Cheryl MacDonald is the founder of YogaBellies® which specializes in
perinatal yoga and natural birth preparation. She is the creator of the Birth
ROCKS® childbirth preparation method and has trained YogaBellies®
teachers across the world. Cheryl has been working with pregnant and
birthing women for almost ten years. She is mother of one lovely three year
old buy and lives with her husband in the west end of Glasgow.

Birth Made Easy Book Review

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birth made easyI have previously interviewed Paola Bagnall. She had a lot of great things to say about giving birth. Now, let’s get down to the book.

The book has a great overview of pregnancy, both Pre and Post. It also comes with a free self hypnosis CD. For those interested in hypnobirthing (and there are rumours that Kate Middleton has joined them) this book is great. Paola believes that pregnancy is not a medical thing but a natural thing that the body is supposed to do. Although I don’t agree that pregnancy is not a medical thing, her ideas are interesting and certainly have merit. She is a qualified hypnotherapist and healed her own shoulder using the power of her mind.

This book has a lot of great information in it for any mother-to-be. Chapter one is about hypnosis and other chapters are about breathing, the biology of the female body, and the biology of birth. They are all very informative and fascinating.

There is also a chapter on how to use the CD. In the getting ready for birth chapter there are a lot of great tips, followed by an entire chapter or problem solving in, ‘What To Do if You Have….’ Nausa and vomiting are covered. As are C-sections and having a large baby.

The books tells you how to use the three stages of hynothearapy for the birth in an easy to understand way and has an entire chapter on how to disassociate yourself from the feelings of the contractions.

The last two chapters are what to do after the birth, a great chapter with some exercises on how to get back into shape, health tips, and enjoying your time as a mother.

This is a very good book for women who want a natural birth, and even has great tips for those who don’t. I can’t say it has convinced me to have a natural birth when I decide to have children, but the information is there for those who do.

Birth Made Easy – The positive and enjoyable way to have a baby easily and naturally using self-hypnosis

Interview with Birth Made Easy Author Paola Bagnall

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birth made easyFor our readers who are mothers-to-be we interviewed Paola Bagnall, author of Birth Made Easy. The book review is here. In the meantime enjoy the interview and please comment your thoughts below. Thank you.

I really liked how the book had advice on every aspect of pregnancy and birth. What is the biggest gem you can give to mothers-to-be?

 

To look forward to the birth with excitement and to work with your intuition and trust that your body is designed to give birth, which it is.

 

The book is big on relaxation, is this the most important thing when giving birth? How does one achieve this?

 

Yes relaxation is very important. The late Dr Grantley Dick-Read (1890 – 1959) visited a woman giving birth at her home in Whitechapel in London.  She declined his offer of chloroform, and gave birth without undue problem.  After the delivery, he asked her why she did not want chloroform and she replied, “It didn’t hurt.  It wasn’t meant to, was it?”.  Dr Dick-Reid actually said then that relaxation is the key to a good birth and in his book, Childbirth without Fear, he returned to women their rightful gift of a truly natural birth.

 

Today we are told that giving birth is painful and so many people believe this.  TV programmes like One Born Every Minute also reinforce this.  When you are relaxed you cannot feel fear and this is what hypnobirthing is all about.

 

Relaxation is achieved by visualisation of a favourite place, the use of colours, focusing on the breath and self-hypnosis – all of which are described in the book.  When you are relaxed your body opens up easily and so the baby flows out.

 

What was your own experience of pregnancy and giving birth like?

 

I have two sons and I gave birth to both naturally and relatively easily. The first one took six hours and the second eleven hours.  I am a biologist as well as a hypnotherapist and so I knew that my body could do this and also I was very excited about the process and looking forward to the experience.

 

When I gave birth 39 years ago we were given Pethidine automatically to help with the contractions.  I hated this as it caused me to hallucinate!  I wish I knew then what I know now about self-hypnosis as I would have been much more in control than I was.  Even so both my births were empowering experiences!

 

The book is about giving birth naturally. Do you think a natural birth is better?

 

If you can give birth naturally, I personally feel this is best because it should be a magical, empowering experience, where you are in control.  A natural birth also prevents the side effects of intervention and chemical drugs.

 

When someone has a headache or a medical procedure they generally use painkiller, why not do so when giving birth? It is the only medical thing that some people do without the help of painkillers. How is it different?

 

I’d just like to say that birth is not a medical thing!  It is a natural process and as such is not meant to hurt.  It is the medics in fact who have made it painful.

 

All pain is subjective and different for different people. If you think ‘pain’ then you get ‘pain’.  I feel contractions are different from ‘pain’.  They are intense pressure, good pressure, as they result in the birth of your baby.  I have suffered pain far worse than my contractions.  So think ‘good contractions’ and this alters your mind-set.

 

Of course using painkillers (epidural) may be what some people want and that is OK.

My book does not suggest that you have to have a natural birth.  This is a choice that the mum-to-be must make.  I simply suggest ways to achieve that goal.

 

Do you think the power of the mind can control the body?

 

Most definitely! We have the expression “mind over matter”.  We have the most amazing resource in our unconscious minds that most of us do not tap into.  By using positive affirmations and self-hypnosis we can use this innate ability we all have to make changes in ourselves for the better.

 

I got into hypnotherapy as I had a very painful shoulder injury that the medical profession could not help me with.  I learned to tap into this inner power and heal my shoulder using self-hypnosis. This is what showed me how useful self-hypnosis could be in giving birth. And why I created my own Inner Power Hypnobirthing.

 

Will everyone be able to achieve a natural birth?

 

A natural birth may not happen for everyone, as things just do happen which make it not possible.  If the baby is breach, or with complete placenta previa, where the placenta covers the exit for the baby, or if the baby is distressed in any way, then a C-Section has to be done in the best interests of the mother and baby.  However, hypnobirthing helps you to remain calm and in control in such situations.

 

Do you think you can get back into shape easily after giving birth as long as you work hard?

 

Yes, I do, though this is easier for some people than others.  Part of my hypnobirthing package is to help mums get back to their pre-pregnancy weight, shape and dimensions.  Simple exercises as shown in my book and a sensible diet help to achieve this.

 

Tell us about the self-hypnosis CD.

 

The self-hypnosis CD is to be listened to on a daily basis prior to the birth.  It uses visualisation, colour and positive affirmations to programme the unconscious mind to have a natural childbirth.  It is a bit like putting a program into a computer.  When you hit ‘play’ the program starts.  So the trigger for my CD is the first contraction, or the waters breaking, and then the entire program goes into effect almost automatically.  The CD takes you through pregnancy, the three stages of birth, healing up after the birth, bonding with the baby, breast-feeding easily (if you choose to do this) and getting your figure back.

 

What is the best advice you have for women giving birth?

 

Getting yourself into a positive frame of mind using hypnobirthing and start this as early as you can in your pregnancy so you have a beneficial expectation and you look forward to the birth with joyful anticipation.

Thank you Paola.

Birth Made Easy – The positive and enjoyable way to have a baby easily and naturally using self-hypnosis

 

The Princess and The Pranayama By Cheryl MacDonald

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prince william turns 30. Kate middletonBy Cheryl MacDonald BA Hons E-RPYT, Perinatal Yoga teacher and Childbirth educator

 

The now glowing Kate Middleton, Duchess of Cambridge has given up her punishing exercise routine in wake of her pregnancy and is now practising yoga to help ensure a natural, drug free birth for the pending heir to the throne.

Why yoga during pregnancy?

Yoga is being hailed as THE form of exercise of pregnant women everywhere, allowing mother to remain fit and flexible while building a strong mind and body to prepare for childbirth. The focus of yoga during pregnancy works on relaxed stretching (asanas), yogic breathing (or pranayama) and deep relaxation or savasana. Yoga during pregnancy and also post-partum with baby can decrease the incidence of antenatal depression and has been proven to actively encourage mum and baby bonding, even while in utero.

 

Where do I start with prenatal yoga?

I highly recommend if you are completely new to yoga, then you should join a special prenatal yoga class with a properly qualified perinatal yoga teacher (200 hour yoga teaching qualification with specialist perinatal yoga training a minimum.) If you are a yoga newbie and do wish to practice yoga in the first trimester, look towards relaxing poses and deep breathing, focusing on meeting and getting to know your baby.

 

Five safe yoga postures for pregnancy

Here are some easy to try yoga postures to try at home. Remember that unless you are an experienced yoga practitioner with an existing practice, you should not undertake yoga until 14-16 weeks gestation.

 

Cat Curls (Bidalasana): Bidalasana helps relieve lower back pain and to release the length of the spine, a common problem during pregnancy.

– Get down on your hands and knees with hands placed directly under shoulders and knees under the hips.

– Inhale and lift your heart, stretch back through your tail and concave your spine.

– Exhale and roll your spine, lowering the head, pressing through the hands back to straight back.

 

Cat Curls in pregnancy differ from your normal cat curl as we don’t curl the abdomen towards the floor, after curling up we simply return to flat back or table top.  Repeat following your breath – Inhale as your curl the spine up and exhale back to flat back.

 

Childs Pose (Balasana):

– From any kneeling position, sit your tail back toward your heels.

– Take the knees as far apart as you need to to make your bump comfortable.

– Sit back as far as is comfortable and rest your head toward the mat. If you can’t reach your head to the mat, rest your chin on your hands.  You can stack your fists and rest your forehead there or use a block if you can’t quite get down. Otherwise, you can stretch your arms out long in front of you and lower your head all the way to the mat.

 

Avoid balasana if suffering from sciatica.

 

Bound Angle Pose (Baddha Konasana): Baddha Konasana is a classic pregnancy yoga posture and is excellent for helping to open up the hips and pelvis in preparation for birth. This is a posture that be practised at night while reading a book or watching TV and is especially important for the later stages of pregnancy in the third trimester.

 

– Sit on your mat with the soles of the feet together.

– Bring your heels as close to the groin as possible and pull the shoulder back and down away from the ears to straighten the spine.

– Hold the feet with the hands and (with a straight spine) begin to gently bend forwards from the hips – only as much as is comfortable – please do not squish your baby!

– Remember to breathe in and out through the nose.

 

Downward Facing Dog (AdhoMukkhaSvanasana):  Downward dog can be practised with feet wider apart than normal to accommodate your bump, although ideally no further apart than hip width.

– Push into the palms of the hands and pull up on the hip bones.

– When and if ready, takes the heels to the mat. It’s fine to keep the knees bent when pregnant and focus on stretch from hands to hips, lengthening the back.

 

Only hold any inversion for 5 seconds during pregnancy and if you feel dizzy or nauseous at all, come back down onto the mat and into child pose and relax.

 

Yoga Squats (Malasana): Squats are great for building strength and stamina during pregnancy and in preparation for birth. Many women like to squat while birthing. As you get bigger in pregnancy, use props such as blocks, bolsters or a rolled up blanket to rest your bottom on. Focus on relaxing and letting your breath drop deeply into your belly.

 

– Stand facing the back of a chair with your feet slightly wider than hip-width apart, toes pointed outward.

– Squat toward the floor as though you were going to sit down in a chair.

– Contract the abdominal muscles, lift your chest, and pull the shoulders back and down. Most of your weight should be toward your heels. This can be done against the wall for support.

 

Remember to avoid wide legged postures if suffering from pelvic girdle pain or PSD.

 

Cheryl MacDonald is the founder of YogaBellies which specializes in perinatal yoga and natural birth preparation. She created the Birth ROCKS natural birth preparation method and has trained over 70 YogaBellies teachers across the world and has been working with birthing women for almost ten years. She is mother of one lovely three year old buy and lives with her husband in the west end of Glasgow.

 

The Kitchen Baby | Book Review

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The Kitchen Baby is about the author delivering his fifth child on the kitchen floor of the family’s Kent farmhouse without medical assistance. It also tells the story of how the author became a father. Five times! Through infertility, going broke and all of the problems that holding a relationship together brings. It is a story of triumph over adversity.

The Kitchen Baby is a well written and thoughtful book. Men really do not have much of a voice when it comes to pregnancy and childbirth. True, they are not the ones that carry the baby for nine months and give birth, but they are still a large part of raising a child. That said, I do not think this book is just for men, women will enjoy it too.

More men should write books about pregnancy and fatherhood. It is an untapped market. Quite often men are just left to fend for themselves. Or course women are the ones that go through pregnancy and childbirth, but it takes both parents to raise a child. Men go through all of those sleepless nights too. No one should have to suffer on their own and fathers never get enough credit.

The Kitchen Baby is not just a book about the author delivering his fifth child in the kitchen of the family home, it is also about a man who didn’t want children becoming a father of five, even through fertility problems and the other obstacles that life throws.

The book flows very well and Kennedy is obviously a talented writer. He has a very natural and entertaining style. Angus does have a tendency to go off subject occasionally, but it does not harm the book and he is a good writer and the book works. It is entertaining and informative. I really enjoyed it and I recommend it for both sexes, whether they are parents or not.

The Kitchen Baby is available here.

Government Urges GPs To Cut Pain Relief For Women Giving Birth

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A lot of things make being a woman seem unfair. Periods, unequal pay, the biological clock, having your breasts stared at. But life is unfair and you just get on with your life. I mean, there is only a certain amount of time a person can stress over things, but yesterday I read something that I think is worth stressing over. Whilst reading the March 2013 edition of Easy Living magazine, in an article entitled, ‘How Can That Fit Through There?’, I read the following:

“In August 2012, new guidelines were drawn up for GPs, urging them to encourage mothers-to-be to have a natural labour with as little pain relief as possible in a bid to save the NHS money – given that an epidural costs £200.

Frankly, if the NHS needs to cut things then a women in the worst pain imaginable trying to push a baby through a 10cm hole is not the most humane choice. If men gave birth, would these ‘guidelines’ have been put through? I don’t have children, but I have been in a relationship for three years and it is on my mind whether or not to have them. This piece of information is not encouraging. I doubt any of the taxpayers money was considered when it came to Kate Middleton and her morning sickness (and neither should it).

If women stopped having children the world would stop. We need to be given more respect for the ordeal of being pregnant for nine months and then giving birth. Childcare is also expensive. Maybe this is the governments answer to the population crisis? Anyway, it feels like an attack on women and completely inhumane. If someone gets drunk and falls over do they get pain relief? Yes, and they should. I don’t want to live in a country where a doctor will see someone in pain and not give them pain relief. If the government really wants to save money why don’t they cut the £400 per month food allowance MPs get while families rely on food banks to feed themselves. Or the money to pay their rent and mortgage. Most of the population does not get paid expenses on these things.

We are not ‘all in this together’, some of us have a great deal more pain to bear.

How to put on 60lbs and not get one stretch mark- P!nk reveals all!

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Pink has NO stretch marks!

 

P!nk, real name Alecia Moore, gave birth to her first daughter Willow 18 months ago and we know the answer to the question that is on everyone’s lips! What is her pregnancy skin secret? After gaining 60 lbs P!nk explains “ I was huge. But using Bio-Oil means I haven’t got one stretch mark”

 

 

Bio-Oil is preservative-free and is not tested on animals. 60ml rep £8.95, available from Superdrug.com, Asda.com, Morrisons.com and boots.com

Kate’s Royal Morning Sickness explained and top tips on keeping nausea at bay

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Following the news that The Duchess of Cambridge has been hospitalized due to severe morning sickness (otherwise known as Hyperemesis Gravidarum), we enlist the help of the UK’s leading women’s health expert and nutritionist Dr Marilyn Glenville PhD and Russell Bowman, expert nutritionist at The Nutri Centre to shed light on this rare condition and give us their top tips on keeping morning sickness at bay

In the first three months of pregnancy, more than 90% of expectant mothers will suffer some level of morning sickness – which despite its name, doesn’t occur only in the morning.

So what are the causes?

‘Morning sickness is due to the changes in the female sex hormones oestrogen and progesterone which women experience early in pregnancy’, Russell Bouwman, Nutritionist, The Nutri Centre.

What are the symptoms?

Symptoms of morning sickness don’t just include nauseas and sickness.  Marilyn says ‘Symptoms can include cramps, heart-burn, cravings, intense hunger, a metallic taste in your mouth and feeling of weakness and tiredness. Morning sickness may also be related to the increased sensitivity to odours that pregnant women experience, which can trigger nausea. Unfortunately this is all just part of being pregnant, and your doctor won’t be able to prescribe you anything to relieve the symptoms, which are usually confined to the first trimester of pregnancy.  But its not all bad news, according to a study by the National Institute of Child Health and Human Development in the USA, women who vomit during pregnancy are more likely to carry all the way to term and deliver healthier babies’

The Royal Sickness

Kate Middleton is suffering from Hyperemesis Gravidarum, an acute and potentially dangerous form of morning sickness.  For most women, the symptoms of morning sickness are mild to moderate but for an unlucky few, (on average 1 in 50 expectant mothers), morning sickness occurs in its most severe form.  ‘If you suffer from this condition, you may vomit so much that you are unable to keep any food or drink down and hospitalization may be necessary in order to be intravenously fed fluids.  This condition can also be dangerous for you and your baby, so if you’re vomiting so much that you can’t eat or drink, it’s essential that you consult your doctor immediately’ warns Marilyn.

 

Mother Nature to the Rescue –

9 natural remedies to help you achieve a morning sickness-free 9 months

Apple Cider Vinegar – ‘Apple cider vinegar is pH neutral, so it can help settle the stomach acid which causes nausea. Add 2 tsp of apple cider vinegar to a cup of warm water first thing in the morning to help keep nausea at bay’ advises Marilyn. Try Higher Nature’s Organic Apple Cider Vinegar, £6.50 from www.nutrientre.com.

Almonds – ‘Almonds are a great source of protein and calcium, both of which can settle your stomach.’  Take Marilyn’s sickness-busting tip and soak 10 almonds (unroasted) over-night, peel off the skins in the morning before eating.

Water – drinking water is essential to compensate for the fluids lost during vomiting.  Marilyn suggests you ‘keep a pint of mineral water by your bed with the juice of half a lemon and a pinch of salt.  The lemon juice makes the water more alkaline and this seems to settle he stomach.’

Vitamin B6 – Some experts believe morning sickness is caused by high levels of oestrogen in the system.  Marilyn explains ‘oestrogen can build up when the liver isn’t efficiently flushing away the excess. ‘Vitamin B6 can help clear away excess toxins by optimising liver function.’ BioCare’s Vitamin B6 is a water soluble B vitamin which is yeast free and suitable for vegans. Biocare’s Vitamin B6 is £8.80 for a 2 months supply and is available from www.biocare.co.uk.

Ginger – Ginger supplements have been proven to ease nausea by helping food to pass more rapidly through the digestive system, as well as reducing the stimulation to the part of the brain that prompts a burst of nausea or vomiting. Russell says ‘Ginger can be helpful in preventing nausea and morning sickness, and research suggests that it can be effective. Ginger contains many active ingredients including phenols, which can improve gastroduodenal motility and reduce the sensations that cause nausea’. Ginger can affect certain heart and blood medications, so speak to your GP if you are taking these’.  Russell recommends:

Ginger People’s Ginger Chews Original, £1.55 from www.nutricentre.com. Containing fresh ginger this is a handy remedy to keep in your handbag on the go or by your bed ready to take first thing in the morning.

BioCare’s Gingerdophilus (Ginger and Probiotic Combination), £20.40 for a months supply from www.biocare.co.uk.  This product combines powdered ginger with the benefit of probiotics, which can assist in digestive complaints as well as the nausea associated with morning sickness. 3 capsules provides 900mg of ginger which can be effective for short term use (4-5 days at a time).

Lemon therapy – ‘Lemon juice can help to relieve nausea, even by just inhaling its fragrance. Cut a lemon in half and rub the juice on your hands, then hold your hands to your face and take a deep breath whenever you feel nauseous.’ advises Marilyn. To replenish fluids try Pukka’s Lemon Green Tea, a light blend of smooth green tea with a subtle twist of Sicilian lemon and fragrant lemon verbana. Available from www.pukkaherbs.com for £2.25

Homeopathy – Marilyn advises you take the most appropriate in a 30c potency, 4 times a day for 3 days:

Arsenicum – is best if you have a sense of constant nausea, some vomiting and if you feel exhausted or faint.

Ipecac – for morning sickness that isn’t relieved by either vomiting or stress

Nux vomica – if you feel nauseous, but better if you actually vomit

Sepia – if you feel constantly nauseous, but a little better if you eat little and often.

Acupressure – One study showed a 60% improvement in morning sickness in women who used acupressure.  The acupressure point for nausea is at the base of your wrist, about 5cm fro the crease of your wrist on the inside of your rm.  Press on this point for several seconds each time you feel nausea coming on.  Alternatively you can buy acupressure bands to do this job for you.

Aromatherapy – Try putting a few drops each of rosewood and lavender essential oils onto a tissue or handkerchief and inhale during the day.

 

Russell Bouwman gives us his top tips on avoiding morning sickness

  • Become a protein grazer – Eat small, frequent meals and snacks throughout the day so your stomach is not too empty or too full at once. Research suggests that high-protein foods were more likely to ease symptoms.
  • Snack attack – keep simple snacks such as ginger biscuits or crackers by your bed. When you first wake up, eat a small amount and then rest for a while longer before getting up. Snacking may also help you feel better if you wake up nauseated in the middle of the night.
  • Take it slow – Getting up slowly in the morning, by sitting on the bed for a few minutes rather than jumping right up may also be helpful.
  • Smell the roses, or not – Try to avoid foods and smells that trigger your nausea. Due to your heightened sense of smell, you may find that certain foods that you enjoyed before you fell pregnant may make you feel queasy now. If so, you could try sticking to more bland smelling or tasting foods for the short term.

Dr Marilyn Glenville PhD is the UK’s leading nutritionist specialising in women’s health. She is the author of 10 internationally bestselling books, including the recently re-launched Getting Pregnant Faster and The Natural Health Bible for Women. Marilyn practices in her clinics in Tunbridge Wells (Kent), St John’s Wood (London), Kensington (London) and Rathmines (Dublin). For more information on specific health problems see Dr Glenville’s website www.marilynglenville.com.