Aoife Hearne: Eight weeks pregnant and nauseous most of the time

Aoife Hearne: "While a small percentage of women experience Hyperemesis Gravidarum (a serious and potentially life threatening condition), almost 80% of women experience some degree of nausea and vomiting throughout a pregnancy."

I'm eight weeks pregnant and feeling nauseous most of the time. It's exhausting and beginning to get me down. I can just about tolerate potatoes and toast, but little other food. Sipping water helps too.

My mum and sister also had difficult pregnancies.

Are there any specific foods that can alleviate the sickness and boost my energy levels?

This is such a difficult time. On the one hand, you are supposed to be excited about your impending arrival, but on the other hand you are feeling so rubbish it is hard to muster the energy to be joyful.

I’m not sure if it makes it any easier on you, but know that you are not alone. While a small percentage of women experience Hyperemesis Gravidarum (a serious and potentially life threatening condition), almost 80% of women experience some degree of nausea and vomiting throughout a pregnancy. This is often referred to casually as 'morning sickness', but from experience I know two things. There is nothing casual about it and it is more like all-day sickness.

There are a few approaches that may help combat nausea and reduce the severity of the symptoms you are experiencing. Firstly, I would encourage you to continue sipping on water and other fluids you can tolerate. Maintaining hydration is essential for good health and a healthy pregnancy, so it is great that this helps. Often drinks with caffeine can make nausea worst, so it is best to avoid especially early in pregnancy.

Without causing alarm, some studies suggest that high levels of caffeine in your diet can increase risk of miscarriage. For all of these reasons, I recommend you stick to water as you have been doing.

When it comes to the foods you eat here are some tips that may help:

• Aim to eat little and often. This prevents your stomach from emptying completely. Keep dry and salty snacks close at hand at all times. Crackers / pretzels can work well and can even help first thing in the morning before you get up.
• Stick with bland foods that do not have strong smells or flavours.
• Carbohydrates such as toast, crackers, potatoes are important for energy and can help when consumed little and often · Tart or sour foods like ginger or lemon can help with symptoms. You could try ginger ale (leave it go a little flat), plain ginger biscuits, or hard lemon sweets to suck on.
• Cold food is often better tolerated. Foods such as sandwiches, milk or cheese can work well and also provide an important source of protein · Foods that are high in fat & spicy foods may worsen symptoms, so these are best to avoid.

The nausea you are experiencing can be stressful, especially when it interferes with your usual routine and energy levels.

If possible avoid any additional stress and take naps as you need them. There is no need to ‘push through’ during this important time, sometimes it’s about stepping back and preserving your precious energy.

While these symptoms ease over time for most women, if things persist be sure to get advice from your GP. It is important to note that if you lose weight, cannot hold down fluids or have any symptoms of dehydration you should contact your maternity hospital urgently.

• If you have a question for dietitian Aoife Hearne, please send it to [e-mail]