Pregnancy is such an amazing 9-month roller coaster ride of excitement and uneasiness, of joy and pain. Watching your tummy go round and round can be pretty exciting, but the morning sickness that usually comes it?
For the lucky lots, it is just a food aversion— that overdramatic reaction to certain tastes and smells. For some, it is that periodic bleh, usually stressing you in the morning and going away after lunch. But for the unfortunate few, it is that overwhelming queasiness lasting throughout the day, sometimes even interrupting their good night sleep for a repeated heaving over the toilet, causing severe dehydration and requires immediate medical attention.
The Why of Morning Sickness
Nausea, more popularly called “the morning sickness”, happens during the first stages of pregnancy, usually between the 6th and 12th weeks, and is completely normal. In fact, approximately 80 percent of women experience some degree of vomiting and/or nausea during their pregnancy.
Well, no one knows for sure. But there are several theories about it.
- Heightened sensitivity to smell that leads to gag-reflex
- Increased progesterone and estrogen levels
- Increased hCG (human chorionic gonadotropin)
- Low blood sugar
How To Get Rid of Morning Sickness?
As you enter the second trimester, symptoms usually disappear.
But, if you simply can’t take the squirming urge to bury your face on the toilet, try these smart tips to get you through morning sickness.
1. Choose The Food You Eat
You will need to steer clear of greasy, fatty foods, spicy foods, very sweet foods, and any gas-producing meals.
This is not the time to call for delivery of burgers, fries, and pizza or trying out that new Indian restaurant.
Women have reported that carb-heavy, high protein, low-fat, salty, dry or bland foods are less likely to cause morning sickness. Bland foods, in particular, like pretzels, dry cereals, and crackers are gently on your tummy. Reaching for these first thing in the morning can help ease your urge to heave.
Other suggestions for bland foods include Plain baked potato, broth, and whole-wheat toast. In addition, some women also found relief from nausea by eating pickles popsicles and watermelon.
2. Eat Small and Frequently
You might want to skip your meals when you have that hurling stomach feeling. However, not eating can only make your nausea worse.
In order to avoid having an empty stomach and not heaving it out as soon as you swallow, consider eating smaller but more frequent meals instead rather than the traditional 3 large meals a day.
Eating 5 – 6 small meals a day can help in stabilizing your blood sugar. This should help you from being too full and too hungry— both of which can make your morning sickness worse.
In order to ease yourself to this eating routine, you can start by including one small meal between your breakfast and lunch, then another between lunch and dinner. But, if you still find yourself hungry for more at the end of the day, ten have a small snack a few hours after your dinner. If that is still not enough (and we’re not judging), try having a small midnight snack in bed before your regular breakfast.
3. Breakfast In Bed
Speaking of breakfast, you really should act like a queen and have your breakfast in bed.
Oddly enough, most women feel the most nauseous first thing in the morning.
But, why is that?
Well, it’s probably because of that hungry feeling first thing in the morning and the low blood sugar level. And it particularly does not get any better when you try to get up and move around.
And it is not just having your partner or family members whipping up a nice big breakfast of omelet, bacon, coffee and taking it to you as soon as you wake up.
Smaller is better. And you need to stay away from the greasy ones.
We recommend that you stick with dry, bland products like cereal and toast, which we previously mentioned. And although these might not be your first choice, these foods actually have two things to help with your morning struggle— providing quick calories to increase blood sugar levels and absorbs acids related to the nauseous feeling.
4. Cover Your Nose
Walking around, you suddenly caught a sniff of that smell. The next thing you know, you’re rushing to the bathroom and ugh!
During pregnancy, your body changes. But who knew that your nose will also become hyperactive as well and may even backfire at you.
You see, the hormonal changes that accompany pregnancy can turn the once-appealing smells into something unpleasant and intolerable triggers.
So, what was once your favorite, aromatic meal can now make you throw up. So unfair!
So, if you find yourself having a more sensitive nose, then we suggest that you avoid heavy odors like perfumes, tobacco, and exhaust from vehicles. And if you encounter a smell that triggers your morning sickness, excuse yourself as quickly as possible and find some fresh air.
But, if you cannot get away from the trigger smell, then try breathing via your mouth. Don’t be embarrassed about what others may think. They’re not pregnant.
5. Get Plenty of Zzzs
In general, nausea usually increases with stress and fatigue. And this happens since your body uses its energy reserves in order to keep you calm when stressed or keep you going when tired.
So, in order to fight nausea associated with stress and fatigue, we suggest that you get plenty of restorative sleep.
How do you do that?
- Lower the temperature in your bedroom to at least 65 degrees.
- Turn off all electronic devices, 20 minutes before lights out.
- Head to bed at the first sign of sleepiness.
This should make allow you to have better quality sleep so your overworked body gets the repair, relaxation and rest that it desperately needs.
One more thing, if you feel tired during the day, take a nap. Even just a short 30-minute power nap at your work desk can work wonders on your physical and mental wellbeing. Plus, you need to nap now while you still can. Those opportunities for sound good night sleep and short naps in the afternoon might not come more often once your baby arrives.
6. Try Out Natural Home Remedies First
Before you go to the nearest pharmacy and buy prescription medications to stop nausea, why don’t you try the natural way, first?
Here are some amazing natural home remedies that effectively fight the urge to hurl up. You can try making candy out of them, whip a nausea-freeing juice, or fight strong odors with natural aromatherapy oil of your choice.
A teaspoon of ginger juice instantly reduces the queasiness associated with morning sickness. It has stimulating properties that soothe your stomach and has been known to cure upset stomach since ancient times.
In addition, you can make ginger candies or sip on ginger-infused tea in the morning.
Super inexpensive, this extremely sour fruit has a natural calming effect on your morning sickness, leaving you refreshed and clean.
Fresh lime juice with little sugar and salt can be quite refreshing on a hot day while preventing your tummy from acting up. You can also combine and make ginger lemon juice that provides you with instant relief.
Lemon essential oils are also suitable for sensitive noses. A few drops of lemon oil into your diffuser can help you win about with nausea.
Chewing some fresh mint leaves also proves helpful in battling the nauseous feeling. The powerful peppermint flavor is quite cooling and refreshing, overpowering the urge to throw up. Just make sure that you’re not prone to heartburn since peppermint is known to worsen the case.
Otherwise, you can just drink a light peppermint tea or consult your doctor before switching to this herb.
Apple Cider Vinegar
Taking a glass of water with a teaspoon of Apple Cider Vinegar every morning can help eliminate morning sickness.
Nevertheless, it is important that you consult with your doctor first since you may have a different reaction to it.
Rich in fiber, minerals, and vitamin, coconut water comes in handy to tackle nausea associated with pregnancy.
A cup of coconut water with a teaspoon of lemon juice, sip every 15 minutes can help settle down your tummy. In addition, coconut water can be used to relieve constipation and heartburn which are also a few side effects of pregnancy.
Milk and Rosewater
Another effective remedy for morning sickness, milk and rosewater make a powerful combo. Adding a drop of rose water into a cupful of milk, boiling the milk and then drinking it warm can help eliminate nausea.
Taken as a preventive measure, a cup of rosewater milk with a teaspoon of ghee before bedtime can pacify your morning sickness during the night.
7. Pre-Natal Vitamins At Dinner
Most people are used to taking their vitamins in the morning after breakfast. This is so that your body can use the nutrients for the day. However, when pregnant, that influx of minerals and vitamins can worsen your nausea.
So, it is much recommended that you take it at night after dinner. This works better since your body has been digesting the whole day and the vitamin will not be a shock to your system. Plus, taking it after a meal can help the body break it down more efficiently.