Pregnancy is a period of great change, excitement, and anticipation. For many women, however, their experience is marred by “morning sickness,” a condition that can make the first three months (and beyond) extremely challenging. Morning sickness affects 70-80% of pregnant women. It is important to know the causes and how to alleviate and manage the symptoms. We will be discussing the best ways to beat morning sickness in this article. Melanie, an experienced pregnancy health specialist, is providing expert advice.
What is Morning Sickness?
Morning sickness is a term used to describe nausea and vomiting, which can affect up to 70 percent of pregnant women. Morning sickness can happen at any time. Most women only experience mild to moderate symptoms. However, a few suffer from a severe form of morning sickness known as hyperemesis gravid arum (HG). This can cause dehydration and even hospitalization.
Morning sickness is caused primarily by hormonal changes. This includes an increase in estrogen and human chorionic Gonadotropin (HCG). Although the exact cause of morning sickness is still not known, some believe that the increase in blood volume, changes in metabolism, and blood pressure during pregnancy could be contributing factors. Stress, fatigue, and certain foods or smells may worsen symptoms for some women.
Morning sickness symptoms include nausea, vomiting, and heartburn. The symptoms of morning sickness usually peak around 8-10 weeks but subside in the second trimester. In severe cases, it may persist through pregnancy and require medical attention.
Best Tips for Beating Morning Sickness
People share several morning sickness tips that are proven to be effective by many expecting mothers. These strategies, which range from lifestyle changes to food choices, can reduce nausea and improve your overall health during early pregnancy.
1. Lemon Slice Smell
The power of smell is one of the easiest yet most effective ways to combat morning sickness. Melanie recommends cutting a lemon in half and then inhaling the scent. Lemon’s strong, fresh aroma has been shown to reduce nausea. Lemons can be a quick fix for morning sickness. For some women, certain smells trigger it. Try other citrus fruits, such as oranges or grapefruits, if lemons don’t suit your taste.
2. Eat Before Getting Out of Bed
Morning sickness can be a very unpleasant experience for many women. Melanie suggests eating before getting out of bed to combat morning sickness. Dry snacks, such as crackers or biscuits, can settle your stomach and help prevent nausea. A small snack or meal before rising can help regulate blood sugar and reduce morning sickness. Breakfast in bed is perfect for those who enjoy it!
3. Salty Snacks
It is common to crave salty foods while pregnant. They can also help with morning sickness. Melanie suggests eating small amounts of salty snack foods, like salty nuts or biscuits. Salt may also help you stay hydrated. These snacks replenish your body with the minerals and fluids it needs. It’s important not to overdo the salt because it can be harmful for women who have high blood pressure.
4. Small Regular Meals
When you feel nauseous, eating large meals is not advisable. Melanie recommends that women eat smaller, more frequent meals to avoid an empty stomach, which can cause nausea. Keep snacks like fruit, nuts, or yogurt on hand to maintain your energy without overloading your system. Skip meals as they can exacerbate symptoms.
5. Enjoy Fresh Air When Eating
Another simple but effective way to combat morning sickness is by getting some fresh air. Melanie recommends eating in a well-ventilated area, such as outdoors or next to an open window. Fresh air can reduce nausea and aid digestion. You can still benefit from fresh air even if you are unable to eat outdoors. Simply opening the window will help.
6. Let Someone Else Cook For You
Cooking can make you feel sick, especially if your stomach is already upset. Melanie suggests that you let someone else prepare your food to avoid the overwhelming smells. You can avoid the unpleasant smells of cooking while still eating a healthy meal. Consider ordering takeout or cooking simple meals that do not require much preparation if you don’t know anyone to cook for.
7. Cold Food is Better Than Hot Food
Heat can increase nausea by intensifying the smell of food. Try eating cold food instead of hot meals if you suffer from morning sickness. Cold foods, such as salads and cold sandwiches, have a less pungent smell, making them easier to tolerate when you are feeling nauseated. Cold foods are also more soothing for the stomach, particularly if you have indigestion or reflux.
8. Put Ginger in Your Drink
Ginger is known to be a natural remedy for nausea. Melanie suggests drinking ginger tea or adding ginger juice. Ginger is a natural remedy that can help with morning sickness. Ginger candy or ginger gum can provide relief for those who do not enjoy tea.
9. Foods with a High Glycemic Index
If you feel nauseous, your body might have trouble digesting dense or heavy foods. Melanie recommends consuming foods that have a high glycemic index (GI), such as rice, fruit juices, or white bread. These foods are more easily digestible and provide a quick energy source without overworking your digestive system. White bread spread with peanut butter or Vegemite can soothe your stomach and provide some nutrition.
Understanding Hyperemesis Gravidarum (HG)
Most women suffer mild to moderate morning nausea, but a small number (0.3-1.5%) experience hyperemesis gravidarum (HG), a more severe form of pregnancy illness. HG can lead to prolonged nausea and vomiting that may cause dehydration, loss of weight, and malnutrition. Women with HG who are hospitalized for severe symptoms may need intravenous fluids, medications, and other treatments.
It is important to seek medical attention if you are experiencing severe nausea and vomiting for longer than two weeks. Consult a dietitian to ensure you’re still getting the nutrition you need while managing HG. Anti-nausea medication and intravenous liquids can be used as medical treatments to prevent dehydration.
When to Seek Medical Help
Morning sickness is usually relieved by the second month of pregnancy, but in some cases, it may be necessary to intervene. If your nausea and vomiting continue into the second trimester or you have any of these symptoms, you should consult a doctor.
- Constant vomiting (more than four times per day).
- Food or liquids cannot be kept down for a prolonged period
- Severe dehydration (e.g., dark urine, dizziness, or lightheadedness)
- Weight loss greater than 5% from your pre-pregnancy body weight
Your doctor can determine if your symptoms are part of a normal pregnancy or require specialized treatment.
Conclusion
Morning sickness is not a permanent condition. It usually improves by the end of the first trimester. You can improve your comfort and reduce symptoms by following the above tips. There are many ways you can make this stage of pregnancy easier to manage, whether it’s by making dietary adjustments, lifestyle changes, or seeking medical advice.
You’re not the only one who has experienced this. Morning sickness is common among women, but it does not last forever. Take care of yourself, stay positive, and ask for help when you need it. You can overcome morning sickness with the right tools and techniques.
