Pregnancy is a miraculous journey filled with many joys and challenges, one of which is the notorious pregnancy nausea, more commonly known as morning sickness. While this common condition is not usually harmful to the baby, it can certainly put a damper on an expectant mother's daily life. In this blog post, we'll delve into the science behind pregnancy nausea, offer expert advice on managing this unpleasant symptom, and provide recommendations to help you sail through your pregnancy as smoothly as possible.
Pregnancy nausea, often referred to as morning sickness, is a common condition affecting up to 80% of pregnant women, usually during the first trimester (1). Despite its name, morning sickness can occur at any time of the day or night. The severity of symptoms can vary greatly, ranging from mild queasiness to debilitating nausea and vomiting.
The exact cause of morning sickness remains unclear, but experts believe it may be related to a combination of factors, including hormonal changes (particularly the increase in human chorionic gonadotropin or hCG), heightened sense of smell, and a sensitive stomach. While morning sickness can be distressing, it is often considered a sign of a healthy pregnancy and typically subsides by the end of the first trimester.
Instead of three large meals, try eating smaller meals or snacks throughout the day. This can help keep your blood sugar levels stable and prevent your stomach from becoming too full, which can exacerbate nausea (2). Opt for bland, easy-to-digest foods like crackers, toast, or rice, and avoid greasy, spicy, or high-fat meals that may be harder on your stomach.
Think a yogurt parfait or avocado toast with a boiled egg. You could also add some protein powder to your coffee or smoothie. Although carbs feel so good in the moment, throughout the day you will feel better if you get protein in the morning. Try adding protein powder to your coffee or smoothies.
Dehydration can worsen morning sickness symptoms, so it's essential to stay well-hydrated throughout the day. Aim for 8-10 glasses of water per day, or 'drinking to thirst' which means drink when you are thirsty! Try sipping fluids slowly rather than gulping them down (3). And if you're struggling to keep water down, try sucking on ice chips or drinking small amounts of a clear, carbonated beverage like ginger ale.
Ginger has long been used as a natural remedy for nausea, and research supports its effectiveness in managing pregnancy-related nausea and vomiting (4). Try sipping on ginger tea, chewing on ginger candies, or adding grated ginger to your morning oatmeal or smoothie. Make sure to discuss with your healthcare provider before taking ginger supplements, as they may interact with certain medications or cause side effects.
Vitamin B6 has been shown to help reduce nausea and vomiting in some pregnant women (5). The American College of Obstetricians and Gynecologists (ACOG) recommends a dosage of 10-25 mg of vitamin B6, taken three or four times a day (6). Be sure to consult your healthcare provider before starting this one, as they can help you determine the appropriate dosage and ensure it is safe for you and your baby.
Acupressure, a traditional Chinese medicine technique that involves applying pressure to specific points on the body, has been found to be effective in alleviating morning sickness symptoms (7). One popular acupressure point for nausea relief is the P6 or Neiguan point, located on the inner wrist. To stimulate this point, apply gentle pressure with your thumb for several minutes, or consider using a commercially available wristband designed for this purpose.
We'll take a moment to give another nod to traditional Chinese medicine. Acupuncture is another great way to help reduce pregnancy nausea and morning sickness.
Tracking your food intake and symptoms can help you identify any patterns or specific triggers that exacerbate your nausea. Once you've identified these triggers, try to avoid them as much as possible. Thankfully, most women report morning sickness to go away after the second trimester begins, so you can try to reintroduce some foods back into your diet.
Strong smells, like perfume, cigarette smoke, or certain foods, can trigger nausea during pregnancy. Try to avoid exposure to these odors and consider using unscented personal care products.
That said, some smells seem to help - try a diffuser and sprinkle in some drops of peppermint oil and lemon oil.
Sometimes, focusing too much on your nausea can make it feel worse. Engage in activities that take your mind off your symptoms, like watching a movie, reading, or talking to a friend. This could be a good time to also start researching items for your baby registry.
Don't be afraid to lean on your friends, family, or healthcare provider for support during this challenging time. Share your experiences and learn from others who have gone through similar situations. This can be immensely helpful in coping with morning sickness.
While the above strategies can be helpful in managing pregnancy nausea and morning sickness, it's essential to consult with your healthcare provider, especially if your symptoms are severe or persistent. They can offer personalized guidance and recommendations, as well as evaluate you for more serious conditions like hyperemesis gravidarum, which may require medical intervention.
Pregnancy nausea and morning sickness can be an unwelcome part of the pregnancy journey, but with the right information and strategies, you can manage these symptoms effectively. Remember that every pregnancy is different, and what works for one person may not work for another. Always consult with your healthcare provider before trying any new remedies or supplements, and don't hesitate to reach out for support when needed. Also remember that this too will pass.
By staying informed and proactive, you can navigate your pregnancy with confidence and look forward to the arrival of your little one.
Sources
(1) American Pregnancy Association. (2020). Morning Sickness: Nausea and Vomiting of Pregnancy. Retrieved from https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/morning-sickness-nausea-vomiting-pregnancy-908/
(2) Cleveland Clinic. (2019). Morning Sickness: How to Treat It. Retrieved from https://my.clevelandclinic.org/health/articles/9699-morning-sickness-how-to-treat-it
(3) Mayo Clinic. (2020). Morning sickness: Nausea and vomiting during pregnancy. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/morning-sickness/art-20044832
(4) Viljoen, E., Visser, J., Koen, N., & Musekiwa, A. (2014). A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting. Nutrition Journal, 13, 20. https://doi.org/10.1186/1475-2891-13-20
(5) Sahakian, V., Rouse, D., Sipes, S., & Rose, N. (1991). Vitamin B6 is effective therapy for nausea and vomiting of pregnancy: a randomized, double-blind placebo-controlled study. Obstetrics and Gynecology, 78(1), 33-36.
(6) American College of Obstetricians and Gynecologists (ACOG). (2018). ACOG Practice Bulletin No. 189: Nausea and Vomiting of Pregnancy. Obstetrics & Gynecology, 131(1), e15–e30. https://doi.org/10.1097/AOG.0000000000002456
(7) Heazell, A. E. P., & Thorneycroft, J. (2008). Acupressure for the in-patient treatment of nausea and vomiting in early pregnancy: a randomized control trial. American Journal of Obstetrics and Gynecology, 198(3), 235.e1-235.e6. https://doi.org/10.1016/j.ajog.2007.09.011
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