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When you are pregnant, it’s more important than ever to take good care of yourself. Here are some tips to deal with common morning sickness symptoms.
What can I expect from morning sickness?
Feeling nauseous and vomiting in the early stages of pregnancy are common morning sickness symptoms. Morning sickness is quite normal, and despite the name, it can occur at any time of day (or night). To help ease the effects:
Rest: Take regular breaks from activity as tiredness can make nausea worse
Drink fluids: Sip water little and often to stay hydrated without feeling too full
Graze: Eat small amounts of healthy foods high in carbohydrates and low in fat
Serve cold: Cold meals can be better than hot meals as they produce less odour
Practice good hygiene: Make sure to wash your hands after each bout of morning sickness to help prevent the spread of germs.
- Store and prepare raw food away from cooked and ready-to-eat foods
- Keep any pets or animals away from food preparation and eating areas.
Diet & food hygiene during pregnancy
From the very first stages of pregnancy you need to be careful about what you eat and how you prepare food, good diet and hygiene is essential.
To ensure you give your baby the best possible start, make sure you have a healthy, balanced diet and avoid the following:
- Soft and unpasteurised cheeses and dairy products.
- Raw or undercooked eggs.
- Liver, pâté and cured meats such as parma ham and salami, and undercooked meat.
- Eat no more than two portions of oily fish a week.
- Try not to have more than 200mg of caffeine a day (the equivalent of two mugs of instant coffee)
To reduce the risk of harm to you or your baby, you also need to be more careful about how you prepare food.
Hand Hygiene: Wash your hands with soap and water before and after preparing or eating food. If soap and water aren’t available, use hand sanitiser.
Raw food: When preparing meals, take particular care with raw food – germs found in raw meat, fish and eggs can be easily spread around kitchen surfaces. Wash your hands with soap and water to help avoid cross contamination.
Chopping and Cooking: Clean any utensils and chopping boards that you have used with detergent and rinse them with hot water. Wipe down surfaces with disinfectant and a disposable cloth. Reusable cloths are also fine, but remember to clean and disinfect them regularly.
Food waste: Always use bin liners and disinfect your bin after it has been emptied. And as a general rule, keep your bin lid closed so as not to attract flies and vermin.
Germs during pregnancy
You may not need an introduction to the germs. Good hygiene will help to reduce the spread of germs.
- Wash your hands regularly with soap and water or use a hand sanitiser
- Regularly clean and disinfect surfaces regularly, especially taps, door handles and switches
- Avoid close contact with people who are unwell
- Cover your mouth and nose with a tissue when coughing and sneezing
- Put used tissues in a bin and wash your hands thoroughly afterwards