Pregnancy is an exciting and fulfilling time for many women, but it can also come with various physical and emotional changes. The common symptom during early pregnancy is morning sickness, which affects approximately 80% of pregnant women. Although the exact causes of morning sickness are not fully understood, many evidence-based strategies can help alleviate its symptoms. We will be discussing the effective ways to manage morning sickness during pregnancy.
What is morning sickness?
The common symptom of early pregnancy is morning sickness. It is characterized by nausea and vomiting. Although it is called “morning” sickness, these symptoms can occur at any time of the day. While the exact causes of morning sickness are not fully understood, it is believed to be related to the hormonal changes that occur during pregnancy. Morning sickness typically begins during the first trimester and can last until the second trimester, though it can persist throughout the entire pregnancy in some cases.
Tips to alleviate morning sickness
- Stay hydrated: Dehydration can worsen nausea, so it’s important to drink plenty of fluids throughout the day. Sipping on water, herbal teas, or ginger ale can be helpful.
- Eat small, frequent meals: Eating smaller, more frequent meals throughout the day can help keep blood sugar levels stable and prevent nausea. Choose foods that are easy to digest, such as crackers, toast, and fruit.
- Avoid triggers: Certain foods or smells can trigger nausea, so it’s important to identify and avoid these triggers. Common triggers include strong smells, spicy or fatty foods, and foods with strong flavors.
- Get enough rest: Fatigue can worsen nausea, so getting plenty of rest is important. Take naps during the day and try to get at least 8 hours of sleep at night.
- Try ginger: Ginger has been shown to have anti-nausea properties and can help manage morning sickness. Try sipping on ginger tea or taking ginger supplements.
Self-care strategies for morning sickness
- Practice relaxation techniques: Stress and anxiety can worsen nausea, so it’s important to practice relaxation techniques such as deep breathing or meditation.
- Acupuncture: Acupuncture effectively reduces nausea and vomiting during pregnancy (Smith et al., 2018).
- Essential oils: Peppermint or lavender are a few essential oils that can be helpful in reducing nausea. However, it’s important to use caution and speak with a healthcare provider before using any essential oils during pregnancy.
When to seek medical advice
While morning sickness is a common pregnancy symptom, it’s important to seek medical advice if it is severe or persistent. Severe vomiting and nausea can lead to dehydration, which can be dangerous for both the mother and the baby. If morning sickness is interfering with daily activities or causing weight loss, it’s important to speak with a healthcare provider.
An insight from mamahood
Every pregnancy is different, and what works for one woman may not work for another. Experimenting with different strategies is important to find what works best for you. Some women find that eating small, frequent meals throughout the day helps, while others find avoiding certain foods or smells is more effective. Remember to stay hydrated, get plenty of rest, and seek medical advice if necessary.
