Morning Sickness Solutions- 5 Ways to Feel Better NOW
Plenty of people warn you, but it’s hard to fully appreciate morning sickness until you have lived through it. About 80% of US women experience this nausea and/or vomiting while pregnant, which can happen any darn time of the day, NOT just the morning thankyouverymuch. If you’re part of the lucky majority (about 60% of women), your morning sickness will ease up by the end of the first trimester, so hang in there. In the meantime, however, there is plenty we can do to make these days more bearable!
[Be sure to discuss any potential dietary or supplementation changes with a medical professional.]
Balance your blood sugar
One common trigger of pregnancy nausea is large changes in blood sugar, which can happen anyway as your body begins to grow this tiny human. Do everything in your power to keep your blood sugar stable.
Eat smaller, more frequent meals
Do not let your stomach get too empty or too full
Consume as much protein/fat as your nausea will allow
do gentle exercise daily
Exercise during pregnancy is important for lots of reasons, and it may be the last thing you feel like doing during first trimester fatigue and nausea. But forcing yourself to go on a short walk, do some stretches, or finish a gentle yoga video can actually help with the nausea! Not only does exercise help stabilize blood sugar, it also helps metabolize extra hormones in your body (which some people believe are one of the causes of morning sickness. Read more about the causes of morning sickness on my blog post here).
vitamin b6
Vitamin B6 (pyridoxine) has been shown in several studies to improve morning sickness symptoms in many pregnant women. I always believe in #foodfirst, so increasing Vitamin B6 rich foods is an excellent place to start. Avocados, bananas, pistachios, sunflower seeds, meat, fish, and poultry are all excellent sources. Supplementation can also be effective and should be discussed with your medical provider.
ginger
Ginger has been used for generations to combat nausea, and independent studies have shown it to be effective in improving symptoms in 70% of pregnant women. Fresh ginger (grated or sliced in cooking or as a tea) is best, but you can also take ginger supplements, ginger chews, or ginger syrup.
Note: Ginger Ale doesn’t contain enough actual ginger to make a difference and should be avoided because of its high sugar content
drink herbal tea
Certain herbs are nausea-busting powerhouses, and sipping them in tea form can be very comforting throughout the day. Some great options are peppermint, spearmint, ginger, anise, fennel, and red raspberry leaf tea.
Individual health history and lifestyle plays a huge role here, so working one-on-one with a Nutrition Consultant is highly recommended.
Above all, hang in there, just do the best you can, and know that this, too, shall pass ♥