Ah, morning sickness—the joyful rite of passage that’s anything but joyous. If you're expecting a baby and have found yourself in the clutches of this misnamed foe (because let’s be real, it doesn’t clock out after breakfast), you’re not alone. Let’s dive into the what, why, and how of morning sickness, and more importantly, how to send it packing.
The Culprit Behind the Queasiness
Morning sickness, or nausea and vomiting of pregnancy (NVP) if you want to get technical, affects about 70-80% of pregnant women (The author here, I’m reminiscing about running to the bathroom in between meetings my entire first trimester-ugh awful memories!). It typically shows up around week 6 and can linger until week 14, although some lucky souls might deal with it for longer.
But why, you ask? Blame those pesky pregnancy hormones—specifically hCG (human chorionic gonadotropin), which peaks during the first trimester. Your body is adjusting to a new hormonal cocktail, and for many, that means feeling queasy.
Ways to Beat Morning Sickness
So, how can you beat the quease and keep that smile on your glowing face? Here are some tried and true remedies that might just do the trick:
Snack Smart, Snack Often
Instead of three big meals, aim for six small ones throughout the day. This keeps your stomach from getting too empty or too full, both of which can trigger nausea. Opt for foods that are high in protein and complex carbohydrates to keep your blood sugar levels steady.
Snack suggestions: Crackers, nuts, cheese, and fruits. A personal favorite? A slice of toast with a thin spread of peanut butter.
Hydrate with a Twist
Keeping hydrated is key, but sometimes plain water can be a turn-off. Try infusing your water with a splash of lemon, or nibble on ice chips. Sipping on ginger tea or peppermint tea can also soothe your stomach. The sugar can be a lot so don’t sip more than 1-2 a day but non-alcoholic ginger beer or juices with ginger can also help with both hydration and ginger’s ability to calm some of your nausea.
Pro tip: Aim for at least eight glasses of fluid a day, and remember that ice-cold beverages might be easier to tolerate than lukewarm ones.
Go for Ginger
Ginger is a natural nausea buster. Whether you’re chewing on ginger candies, sipping ginger tea, or adding fresh ginger to your meals, this root can work wonders. A few of the AlphaMoms here at AlphaCord used these Preggie Pops throughout their pregnancies.
Recipe idea: Try a homemade ginger ale by adding fresh ginger slices to sparkling water with a squeeze of lemon and a touch of honey.
Vitamin B6 to the Rescue
Vitamin B6 has been shown to reduce nausea in some pregnant women. You can find it naturally in foods like bananas, avocados, and chicken. Your doctor might also recommend a B6 supplement if your morning sickness is particularly stubborn. Always consult with your healthcare provider before starting any supplements.
Give Acupressure a Try
Acupressure bands, often used for motion sickness, can also help with morning sickness. These wristbands apply gentle pressure to the P6 (Neiguan) point on your wrist, which can help reduce nausea.
Use your thumb to press on the point about two inches down from your wrist crease for a few minutes at a time. Repeat until you find relief.
Stay Cool and Fresh
Heat and stuffy environments can exacerbate nausea. Stay in well-ventilated areas, avoid strong odors, and dress in layers to regulate your body temperature. We know it's hard if you have a summer pregnancy but stay in the air conditioning as much as you can. Carry a small fan or a bottle of peppermint oil to sniff for a quick refresh.
Avoid Trigger Foods
Certain foods might turn your stomach upside down. Spicy, greasy, or overly sweet foods are common culprits. Pay attention to what sets you off and steer clear.
Friendly foods are usually bland, starchy foods like rice, potatoes, and plain pasta. These types of foods are often easier to stomach.
De-Stress, If You Can
Stress can make nausea worse, so finding ways to relax can help. Practice deep breathing, try prenatal yoga, or enjoy a gentle walk in the fresh air.
A few minutes of focused breathing or a simple meditation can work wonders for your overall well-being.
Get Plenty of Rest
Fatigue can worsen nausea, so make sure you’re getting enough sleep. Create a bedtime routine that helps you relax and stick to it. Try these tips for better sleep when you're pregnant.
When to Call for Backup
If your morning sickness is severe (think: you can’t keep any food or liquid down for more than 24 hours), it’s time to call your healthcare provider. Hyperemesis gravidarum, a more serious form of nausea and vomiting, may require medical treatment. Celebrities like Amy Schumer and Princess Catherine have shined a light on this tough diagnosis. If you’re facing symptoms like this, don’t hesitate to get help sooner than later.
Final Thoughts
Morning sickness might feel like an endless roller coaster ride, but remember, it’s temporary. Each day brings you closer to meeting your little one, and soon, this queasy chapter will be a distant memory. Until then, keep calm, snack on, and remember that you’ve got this!
