Pregnancy is often described as a beautiful journey — but for many women, the first few weeks come with an unwelcome companion: morning sickness. Characterized by waves of nausea and sometimes vomiting, this common pregnancy symptom can range from mildly uncomfortable to downright debilitating.
Although it’s usually a temporary phase associated with changing hormones, constant worry can have a real impact on your energy, appetite and daily life. The good news? With the right strategies, it’s possible to ease the discomfort and better manage the ups and downs of morning sickness.
What is morning sickness?
It’s the pregnancy side effect we all dread: morning sickness, or as medical professionals call it, “pregnancy nausea and vomiting.” Generally short-lived, the symptom affects about half of women and ranges in severity from mild discomfort to its most severe form, hyperemesis gravidarum (HG). Affecting nearly 1% of pregnancies, HG causes extreme nausea and vomiting, which without medical intervention can lead to dehydration, weight loss and fainting.
Morning sickness is a common symptom of pregnancy caused by changing levels hormones estrogen and progesterone. Most pregnant women experience morning sickness starting in the sixth week of pregnancy, with the worst of it subsidizing around twelve or fourteen weeks.
Although morning sickness is usually a temporary condition, it can be one of the most difficult parts of pregnancy for many women. Being sick all the time can make it difficult to keep food and eat well. Foods you normally love may cause you anxiety. In addition, morning sickness can make it difficult to go about your daily life and get things done. While they can’t be completely prevented, here are some tips for managing morning sickness so you can stay healthy for yourself and your baby.
5 Tips for Managing Morning Sickness
Food is the best medicine
Morning sickness is actually something of a misnomer, and many women experience waves of nausea throughout the day. For the majority who wake up to this apocalyptic embarrassment, try to eat something before you get up: keeping a stash of plain cookies by your bed can help.
Throughout the day, an empty stomach can often cause a feeling of malaise. A useful strategy is to carry crackers or even dry cereal in your purse – just in case!
Overeating can be just as problematic, so try to eat little and often and avoid fatty or spicy foods in favor of bland flavors. Choose foods that are easy to digest: plain yogurt is good, as are carbohydrates such as toast, rice and baked potatoes.
Increased estrogen levels during this time can heighten your sense of smell, and it’s often the aroma of a dish that can trigger nausea, so consider replacing hot meals with cold ones as much as possible during this time. Better yet, avoid cooking altogether, and if you must go to the kitchen, make sure it’s well ventilated to keep stomach-churning smells at bay.
Drink: Small sips and ginger
Pregnancy, especially the early stages, means it’s more important than ever to stay hydrated. Make sure you drink plenty of fluids – water is best – and try to take small sips as opposed to large sips, and avoid drinking during meals: little and often will be easier for your stomach to handle and can help prevent vomiting.
Many women swear by ginger ale to relieve symptoms of morning sickness. While there are no definitive answers as to why the ingredient helps, it is widely believed to have a calming effect on the gastrointestinal tract. Generally carbonated, in small doses the foam can also help relieve nausea. For a relaxing drink, try drinking grated fresh ginger root with warm water, or if you don’t care for the taste, ask your doctor about ginger tablets and capsules.
Acupuncture
Acupuncture is all about gentle pressure on acupuncture points – no needles! The most common in the treatment of morning sickness is an area called Pericardium 6 (P6) located on the inner wrist and associated with feelings of relaxation and improved connectivity between internal organs. Widely available in pharmacies, the elastic bands available on the market for nausea relief work on the same principle and apply continuous pressure to the P6 and can provide continuous relief from nausea associated with morning sickness.
Vitamin supplements
Ideally, you’ll get all the goodness you and your baby need from a healthy diet, but if morning sickness is leading to a lack of essential nutrients, prenatal vitamins and supplements can be an important resource during your pregnancy.
A word of warning: the prenatal period can make some women feel nauseous. To minimize the chances, try taking them in the evening and with food.
Ingredients to look out for include iron which helps prevent anemia and folic acid which is key to baby’s brain and spinal cord development. The latter can be found in its natural form in spinach, lentils, asparagus, strawberries and more.
Two B-vitamins In particular, it can help manage the symptoms of morning sickness, although doctors aren’t entirely sure why. In particular, B6 and B12 not only play a role in red blood cell production, but are also thought to facilitate protein metabolism that may help control nausea and vomiting. Talk to a doctor about supplements, or else natural sources include bananas, nuts, green beans, carrots, whole grains, potatoes, milk and fish.
And Relax…
Your body is going through huge hormone changes right now, which is causing you to feel tired. It’s completely normal and making sure you get enough sleep can make a real difference in managing morning sickness: being tired will make you feel more nauseous!
Taking time to relax during what can be a trying time should not be underestimated. Above all, be relaxed: stress is not what you need right now! Find yourself craving a bowl of cornflakes for dinner? That’s fine – and much better than nothing. Acting moody at home or in the office? Don’t worry, they’ll understand.
Above all, remember that morning sickness is only temporary and for many it will be completely gone by the second trimester. If you are at all concerned or would like further advice on managing your symptoms, make an appointment with a healthcare professional.
Please note that the advice provided by Intimina may not be relevant to your individual situation. For specific health concerns, always consult your physician or other authorized medical practitioners.
