There’s nothing more thrilling than expecting a little bundle of joy — but morning sickness can quickly put a damper on the excitement. I had nausea and “morning” (read: all day) sickness during all three of my pregnancies, with each subsequent pregnancy getting more difficult. That’s why I’ve compiled a list of natural remedies and strategies to help expecting moms kick morning sickness to the curb and enjoy a more comfortable pregnancy journey.
From ginger, a tried-and-true remedy used for centuries to alleviate nausea, to acupressure bands that target specific pressure points linked to morning sickness, I’ve got you covered with a range of natural solutions. In addition to these remedies, I’ll discuss lifestyle changes that can make a world of difference. Simple modifications to your diet, such as eating smaller, more frequent meals, avoiding trigger foods, and staying hydrated, can significantly reduce the severity of morning sickness symptoms.
Don’t let morning sickness steal the joy of your pregnancy. Discover effective and safe natural remedies and strategies to alleviate morning sickness and embrace this special time in your life.
What is morning sickness?
Morning sickness is a common condition experienced by many pregnant women characterized by nausea and vomiting, typically occurring during the first trimester. Despite its misleading name, morning sickness can happen at any time of the day. While it is generally not harmful to the baby, it can be incredibly uncomfortable and disrupt daily life, especially if you have other children to take care of.
The exact cause of morning sickness is not fully understood, but hormonal changes during pregnancy are believed to play a significant role. Increased levels of hormones, such as estrogen and human chorionic gonadotropin (hCG), can trigger nausea and vomiting. Other factors, such as a heightened sense of smell, low blood sugar, and emotional stress, may also contribute to morning sickness.
Causes of morning sickness during pregnancy
Morning sickness can have various causes, and it may differ from woman to woman. One of the primary factors is the increase in hormone levels during pregnancy. This surge in hormones, particularly estrogen and hCG, can lead to nausea and vomiting.
Additionally, some experts believe that morning sickness serves an evolutionary purpose. It is thought to be a protective mechanism that helps pregnant women avoid potentially harmful substances and foods that could affect the developing fetus.
Other factors that may contribute to morning sickness include a heightened sense of smell, changes in digestion, low blood sugar levels, and emotional factors such as stress or anxiety. Understanding the underlying causes can help in identifying effective remedies and strategies for managing morning sickness. There’s also a common myth that being pregnant with a girl increases your likelihood to experience morning sickness, due to the extra hormones from a female fetus.
Natural remedies
When it comes to alleviating morning sickness, natural remedies can provide safe and effective relief. One of the most well-known remedies is ginger. Ginger has been used for centuries to combat nausea and vomiting. It can be consumed in various forms, such as ginger tea, ginger candies, or ginger capsules. The active compounds in ginger, such as gingerol and shogaol, have anti-inflammatory and antiemetic properties that can help soothe the digestive system and reduce nausea. Trader Joe’s has a great ginger tea as well as candied ginger, but I personally always kept these Morning Sickness Sweets on hand. They weren’t as bitter as straight ginger, and bonus – they’re from a woman-owned company! Ginger Ale can provide much relief too, just be careful not to overdo it on the sugar intake.
Another natural remedy worth considering is acupressure bands. These bands apply pressure to specific points on the wrist, known as the P6 or Nei-Kuan points. Research suggests that stimulating these pressure points can help alleviate nausea and vomiting associated with morning sickness. Acupressure bands are safe to use and can be easily worn throughout the day. I took these on a flight during my first trimester of my first pregnancy and they definitely helped.
It is crucial to consult with your OBGYN and healthcare provider before using any natural remedies, especially during pregnancy. They can provide personalized recommendations based on your specific needs and medical history.
Dietary changes to alleviate symptoms
Making simple modifications to your diet can make a world of difference in managing morning sickness. One strategy is to eat smaller, more frequent meals throughout the day. This can help prevent your stomach from becoming too empty or too full, which can trigger nausea. Opt for light, easily digestible foods such as crackers, toast, or yogurt. I kept a sleeve on saltines on my nightstand and would eat a couple every night before going to sleep and every morning before getting out of bed.
Avoiding trigger foods is another important dietary change to consider. Certain foods may exacerbate your morning sickness symptoms. Common triggers include spicy or greasy foods, strong odors, and foods with high-fat content. Experiment with your diet to identify which foods worsen your symptoms and try to avoid them during pregnancy.
Staying hydrated is crucial, especially if you experience vomiting or excessive sweating due to morning sickness. Sipping water or herbal teas throughout the day can help prevent dehydration. Some women find relief from sipping on ginger or peppermint tea, which can also soothe the digestive system.
In some cases, prenatal vitamins can trigger or worsen morning sickness symptoms. If you find that your prenatal vitamins make you feel nauseous, try taking them right before you go to bed. If that doesn’t seem to help, feel free to talk to your healthcare provider about alternative options or strategies to minimize the discomfort.
Lifestyle strategies for symptoms
In addition to natural remedies and dietary changes, the following lifestyle strategies can play a significant role in managing morning sickness:
- Get plenty of rest: Fatigue can exacerbate morning sickness symptoms. Aim for at least 8 hours of quality sleep each night and take naps during the day if needed.
- Manage stress: Emotional stress can intensify nausea and vomiting. Engage in relaxation techniques such as deep breathing, meditation, or gentle prenatal yoga to reduce stress levels.
- Fresh air and natural light: Spending time outdoors and allowing natural light into your home can help alleviate morning sickness symptoms. Fresh air and sunlight have mood-boosting effects and can promote overall well-being.
- Gentle exercise: Light physical activity, such as walking or swimming, can help relieve morning sickness symptoms. Consult with your healthcare provider to determine the appropriate level of exercise during pregnancy. Remember to take it easy, even on a good day. Overdoing it puts you at risk for dehydration and worsening symptoms.
- Seek support: Share your experiences and concerns with your partner, family, and friends and don’t be afraid to ask for help. Having a support system can provide emotional support and practical help during this challenging time.
Remember, every woman’s experience with morning sickness is unique. It may take some trial and error to find the remedies and strategies that work best for you. Be patient and persistent in finding what brings you relief.
Alternative therapies
In addition to natural remedies and lifestyle changes, some alternative therapies can offer relief from morning sickness. These therapies aim to restore balance and promote overall well-being.
- Acupuncture: Acupuncture involves inserting thin needles into specific points on the body to promote energy flow and alleviate symptoms. Some studies suggest that acupuncture may help reduce nausea and vomiting during pregnancy. During my third pregnancy, I was already seeing an acupuncturist for a skin condition so she helped me with nausea too. Not only is it incredibly relaxing, but was extremely helpful with symptoms on a bad day!
- Aromatherapy: The use of essential oils can provide relief from morning sickness symptoms. However, it is crucial to use essential oils safely and under the guidance of a qualified aromatherapist or healthcare professional.
- Hypnotherapy: Hypnotherapy uses relaxation techniques and guided imagery to help manage morning sickness symptoms. It can be beneficial in reducing anxiety and promoting a sense of calm.
- Homeopathy: Homeopathy is a holistic approach that uses highly diluted substances to stimulate the body’s natural healing abilities. Some homeopathic remedies may help alleviate morning sickness symptoms.
Before trying alternative therapies, it is essential to consult with a qualified practitioner who specializes in prenatal care. They can guide you in selecting the most appropriate therapies and ensure your safety and well-being throughout the pregnancy.
Tips for dealing with morning sickness at work
Managing morning sickness while juggling work responsibilities can be challenging. Here are some tips to help you navigate morning sickness at work:
- Plan your meals: Pack small, nutritious snacks to have throughout the day. Eating small, frequent meals can help keep your blood sugar stable and prevent nausea.
- Stay hydrated: Keep a water bottle at your desk and take small sips regularly to stay hydrated. Avoid sugary drinks or caffeine, as they can worsen nausea.
- Take breaks: If possible, take short breaks to rest and relax during the workday. Find a quiet space where you can close your eyes or practice deep breathing exercises.
- Communicate with your employer: If you are comfortable, inform your supervisor or HR department about your morning sickness. They may be able to provide accommodations or flexibility to help you manage your symptoms.
- Consider alternative work arrangements: If your morning sickness is severe, you may need to explore options such as working from home or adjusting your work hours temporarily. Discuss these possibilities with your employer.
Remember, it is important to prioritize your health and well-being during pregnancy, especially in the first trimester. Don’t hesitate to seek support from your healthcare provider or a prenatal counselor if you find it challenging to manage morning sickness while working.
Support groups and resources
Navigating morning sickness can be overwhelming, but you don’t have to go through it alone. There are numerous support groups and resources available to help you cope with morning sickness. Here are a few places to find support and information:
- Online forums and communities: Join online communities and forums where pregnant women can share their experiences, offer advice, and provide support. Websites such as BabyCenter and The Bump have active forums dedicated to pregnancy-related topics.
- Local support groups: Look for local support groups or prenatal classes in your area. These groups often provide a safe space for pregnant women to connect, share their challenges, and receive emotional support.
- Healthcare provider: Your healthcare provider is a valuable resource for information and support. They can provide personalized guidance, recommend appropriate remedies, and address any concerns or questions you may have.
- Books and literature: There are numerous books and resources available that focus on pregnancy and morning sickness. Look for reputable sources that offer evidence-based information and practical tips.
- Apps and online resources: Several mobile apps and websites offer tools and resources specifically designed for pregnant women. These resources can provide valuable information, symptom trackers, and reminders for self-care.
Remember, every pregnancy is different, and what works for one person may not work for another. Trust your instincts, listen to your body, and seek support when needed. Morning sickness may be challenging, but with the right resources and strategies, you can navigate this phase with greater ease.
Conclusion
Morning sickness is a common and often unpleasant part of pregnancy. However, it doesn’t have to overshadow the joy of expecting a baby. By exploring natural remedies, making dietary and lifestyle changes, and seeking support, you can effectively manage morning sickness and embrace this special time in your life.
