1. Eating breakfast in bed
The treatment you've always dreamed of can now come true! Fasting or low blood sugar can increase nausea, so it's best to eat something before getting out of bed. Ideally, you should have your whole breakfast in bed.
In this situation, expectant fathers are usually happy to help prepare: for example, bread or cereal, dairy products, and fruit, but they should not drink too much liquid at the beginning. It is best to drink juice or a cup of tea after getting up, and it is recommended to wait 10-15 minutes after breakfast snacks before drinking it to avoid overburdening the stomach.
2. Eat small, frequent meals
From a nutritional perspective, the strategy to prevent nausea is to eat neither too little nor too much, so having several small meals throughout the day is ideal.
Lunch and dinner should be light and healthy (grilled fish or lean meat, cooked vegetables), avoiding heavily seasoned dishes with lots of sauces and exotic spices. Snacks (fresh or stewed fruit, dairy products) can be served around 11 am and 4 pm. Chew slowly and thoroughly at each meal; small, frequent meals help with digestion.
3. Protect the sense of smell
Pregnancy is often accompanied by olfactory hypersensitivity. Hormonal changes amplify the perception of smells, making previously acceptable odors unpleasant and becoming one of the factors that trigger nausea. At this time, it is also important to avoid pungent odors such as smoke, strong perfumes, or oil stoves. Regularly opening windows for ventilation can not only remove odors but also dissipate heat, as excessive heat can also intensify nausea.
4. Resist fatigue and stress
Fatigue, lack of sleep, and stress can worsen nausea.
Make sure you get enough sleep: Once you experience signs of fatigue (yawning, sore eyes), turn off screens and tablets that might interfere with your sleep, and lower the room temperature to help you fall asleep. During the day, try to stay away from electronic devices at work or at home, and set aside 20 minutes to eat a meal at a slower pace.
5 Smart Hydration
It's essential that pregnant women avoid alcohol. While there are rumors that soda can relieve nausea, its high caffeine and sugar content makes it unsuitable for pregnant women. Water remains the best choice (at least 1.5 liters per day), but it should be consumed in several small sips between meals, and continuously in small amounts about 20 minutes before and after meals. Drinking large amounts of water with meals or drinking too much at once will increase feelings of fullness and nausea.
