Pregnancy can be a wonderful time full of joy and new beginnings, but it also often comes with morning sickness. Don’t be fooled though, the name is misleading - the waves of nausea can come at any time of the day. The sudden change in hormone levels means that more than half of pregnant women experience feelings of nausea and possible vomiting.
Many pregnant women worry about morning sickness affecting their unborn child. However, unless the vomiting is severe, there is no risk for the baby. Instead, mothers-to-be should focus on reducing their morning sickness symptoms.
We have put together a list of things that can help alleviate and prevent morning sickness for anyone who is struggling to find relief.
Don’t rush yourself
You’re pregnant! Take your time and don’t move around too fast as it can increase your nausea and cause dizziness. This is especially true in the mornings when you have just woken up. Try not to exert yourself and go at a pace that feels comfortable for you.
When you are feeling queasy, eating or drinking anything can be the last thing on your mind. But, your body needs fluids to support your baby’s development and well-being in the womb. Dehydration can also be a reason for nausea and headaches. On average, people should be drinking approximately half of their body weight in ounces each day.
Keeping a bottle of water on hand at all times is an excellent way to remind yourself to stay hydrated. And if you get bored with the dull taste of h2o, you can always mix it up with some tea, fruit juice, and if those won’t go down, try sucking on ice cubes.
Avoid foods and smells that trigger you
This seems like an obvious one, but it is important to take note of the smells that trigger you. Let your friends and family know if their perfumes or certain aromas are making you feel queasy to avoid any unpleasant experiences.
What to eat
What the body craves or repels depends on each person and their journey through pregnancy. While there are certain foods that should be avoided during pregnancy, others just create discomfort. Stay away from anything that triggers nausea or vomiting, and find out what works best for you. Some suggested foods to alleviate the symptoms of morning sickness are:
- Bland Foods: This might sound boring, but bland foods such as crackers, pretzels, and salted chips are known to be more gentle on your stomach. Snacking on them first thing in the morning can also help avoid nausea.
- Ginger: Ginger has long been used to ease morning sickness since it aids digestion and abdominal discomfort. You can add it to your food, drinks, or consume it raw to help bring you instant relief.
- Lemon: The light citrus smell of lemon can act as a remedy for morning sickness. And for those who aren’t opposed to biting into a piece of lemon - it also helps!
- Protein: Adding more protein to your diet is recommended. A 2010 study indicated that pregnant women with a higher intake of protein during the first trimester experienced less nausea and vomiting.
Eating small snacks throughout the day can also help you avoid getting too full that may prompt any nausea or vomiting. If you are feeling drowsy after a big meal, try not to lie down immediately after eating. Instead, go for a short walk to digest your food and clear your head if you are not feeling nauseous.
Experiencing extreme nausea?
If none of these suggestions relieve your morning sickness or if you are experiencing nausea and vomiting past the first four months, call and make an appointment with one of our experienced Metro OBGYN practitioners today.
Speak with a provider about what dietary supplements you might need to help alleviate morning sickness and if any medication you are already taking could be causing your nausea.