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Pregnancy Exercises First Trimester (safe for all trimesters)

Strength, cardio, and stretches for pregnancy on todays video on Pregnancy and Postpartum TV. Exercises and pressure points to relieve morning sickness and nausea.

Freebies: ---- "THE COMPLETE GUIDE TO COPE WITH PAIN IN LABOR" https://www.pregnancyandchildhoodnutrition.com/labor-e-book

Natural Remedies and Acupressure For Morning Sickness Relief:

1. Avoid getting too hungry. Try regular meals and snacks and even try having something small 20-30 min before you have to get out of bed. 2. Keep blood sugar levels stable by limiting processed and refined foods, white flour, and sugars. Also including protein, fiber (in fruit, vegetables, and whole grains) at meals. 3. Limit high-fat foods which can slow down digestion and increase nausea. 4. Limit caffeine which can trigger nausea. 5. Avoid foods that trigger your nausea. Fish and the cruciferous vegetables (broccoli and Brussel sprouts) are common triggers, but may also be non-food items like flowers or leather or any other strong scent. 6. Try bland foods. Foods that are often tolerated well are rice, oats, fruit, cooked milk vegetables like carrots and squash, soups, and bone broth. 7. Cool or room temperature foods may be tolerated more than hot foods. Ask for help with cooking and food preparation if it’s difficult to prepare food. 8. Try drinking fluids between meals rather than with your meals. 9. Ginger and Peppermint have anti-nausea benefits. Try ginger or peppermint tea or a peppermint chocolate smoothie. You can simply put slices of ginger in hot water. Gingerale does NOT contain real ginger so it won’t be helpful and is high in sugar. 10. Try taking your prenatal vitamin before bed or with a meal or discuss just taking folate with your doctor if it’s making you too nauseated. 11. Try not to get over-tired or stressed. Both fatigue and stress can increase nausea. Essential Oils that are good for morning sickness: Camomile, Lavender, Ginger, and Peppermint 12. Try relaxing in a forward fold with your head resting on the block (or a book) pressing on the space just above your eyes (your third eye) 13. Try acupressure wrist bands 14. Avoid lying down right after eating. Also laying on your left side may help nausea. 15. Can massage around xiphoid process between ribs for nausea relief (see the video) 16. Can pulse on the inside of your wrists between the tendons where the vein crosses for nausea relief

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© 2018 by Jessica Pumple, RD CDE CBE