Pregnancy is a blessing but also a rollercoaster ride. Among all the beautiful moments throughout the three trimesters, there are also times when you might not feel great and morning sickness is one of them. Nausea and vomiting are completely normal throughout the day even though it is widely known as “Morning sickness”. It causes no serious harm to you or your baby. However, it may turn out to be a hurdle to your daily tasks.
A lot of different factors contribute to morning sickness and it may also be very subjective to each woman. However, there are some common triggers of morning sickness like unpleasant smells, dehydration, low blood pressure, stress/ fatigue and high levels of hormones like estrogen and progesterone. Below are some tips to help yourself feel better when these triggers get to you.
1. Breakfast in bed and snacking constantly:
Believe it or not but breakfast in bed is a really good way to avoid morning sickness. After 6-8 hours of fasting, you are not only on an empty stomach but your blood sugar is also low, both of which are known to worsen morning sickness. Therefore, consider munching on toast, some crackers or a plain sweet biscuit before you get out of bed. Also, instead of eating 3 big meals, try eating multiple tiny meals throughout the day. Eating too much at a time can cause stress to your already slow functioning digestive system (due to the increased levels of estrogen and progesterone), which ultimately leads to nausea.
2. Keep yourself hydrated:
This tip might seem a little too basic, however, being hydrated makes a humongous difference. Dehydration is known to cause nausea therefore it is very important that you combat it. Water doesn’t have to be your primary source of hydration; you can consume fruits like melons or snack on ice chips to stay hydrated as an alternative.
3. Avoid unpleasant smells:
Unpleasant smells may seem tolerable while not pregnant, however can be a major trigger to those who are pregnant. Strong scents from deodorants or perfumes, tobacco or a smell you find intolerable can trigger your nausea. However, some situations are unavoidable, so when that happens try to find an open area with fresh air, try breathing through your mouth or keep a fresh and mild scent like lemon extract or mint handy.
4. Anti-nausea foods:
Studies have demonstrated that ginger immensely helps to reduce nausea and vomiting. However, you don’t have to force yourself to chomp down raw ginger, you can add a small slice of ginger to warm water, drink ginger tea, add ginger to your favourite soup or just get creative and try adding it to different food recipes.
5. Distract yourself and avoid strain:
Finally, try distracting yourself by going on 5-minute walks or practice some easy stretches, that will help release endorphins, therefore keeping nausea at bay. If you tend to use screens like laptops or mobile devices too often, reduce the strain by decreasing the screen brightness and increasing the font size.
If you think your morning sickness symptoms are severe or if you are considering taking supplements or medication, consult your doctor. About 2/3rd of all pregnant women go through morning sickness and you can soothe yourself by trying some of the above tips. Remember, that in a jiffy, your baby will be here and these inconveniences will all be worth it. So, power through! And don’t let morning sickness get the best of you.