Tackling Morning Sickness Like a Boss
Photo: Sora Shimazaki
Is Morning Sickness Dangerous?
Morning sickness and nausea are very common during pregnancy, especially in the first trimester. In fact, nausea and vomiting during pregnancy affects about 70% of pregnant women. The exact cause of morning sickness in each individual is unknown, but there are theories that include hormonal changes, changes in blood sugar, delays in digestion or an innate protection from pathogenic foods. Whatever the causes, it sucks!
In most cases, morning sickness is not dangerous and may actually be a associated with a lower risk of miscarriage. In rare cases however, nausea and vomiting can become severe and last throughout pregnancy, which can be diagnosed as hyperemesis gravidarum. Hyperemesis gravidarum is a serious medical condition that can lead to complications associated with severe dehydration, nutrient deficiencies and weight loss. If you have severe symptoms, be open with your healthcare provider to help prevent complications.
Tips for Relief
This time is all about managing symptoms and finding out what works for you. Although there is no “cure,” there are some tips you can try to help give you some relief!
Find your Triggers
It’s ok to eat what feels good to your body. These may be bland or starchy foods, such as potatoes, breads, pasta or chips. Fatty foods may increase symptoms. Also, try to investigate if there are any foods or smells that increase your symptoms.
Food Timing
It may help to eat smaller meals throughout the day. This not only helps keep your blood sugar stable, it also prevents your tummy from getting too full, which can be a trigger. The majority of the foods you can tolerate may be starchy, but try to include protein at each little meal - if possible. Also, keeping a snack on your night stand and eating it before getting out of bed may also help if your symptoms start first thing in the morning.
Stress
Symptoms may increase with stress and fatigue, which are also common symptoms of pregnancy. Focus on getting enough sleep at night and nap, if time allows. Take some moments to yourself, even if it’s five minutes of deep breathing when using the bathroom while balancing your busy schedule.
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Electrolytes
You lose a lot of fluid and electrolytes when vomiting. Staying hydrated with electrolytes can help replenish and may alleviate symptoms. There are electrolyte packets you can purchase and add to water. You can also get fluids such as coconut water, diluted juices, pickle juice and dairy products such as milk and kefir (if you can tolerate dairy). Also, try foods such as bananas, kiwi, potatoes, red peppers and oranges for potassium.
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Ginger
Ginger has been shown to reduce symptoms of nausea. When using ginger as a form of nausea relief, you can get the whole ginger root (if you don’t mind the spiciness), dried ginger, ginger tea, or crystallized ginger candy. In addition, some people find lemon water to help alleviate symptoms. Try adding ginger to your lemon water.
Vitamin B6
While ginger seems to be more effective overall at treating nausea and vomiting induced by pregnancy, vitamin B6 seems to have similar positive effects in treating these symptoms as well. Vitamin B6 can be taken in supplement form (talk with your healthcare provider about dosage amounts). Vitamin B6 can be found in foods such as pork, poultry, fish, nuts, bananas, avocados and oats.
One Day at a Time
In most cases, morning sickness symptoms subside by the second trimester. If you are in the thick of it, remember if you do not eat as much nutritious food as you planned, it’s ok - your body knows what to do.
References:
Flaxman SM, Sherman PW. Morning sickness: a mechanism for protecting mother and embryo. Q Rev Biol. 2000;75(2):113-148. doi:10.1086/393377
Lee NM, Saha S. Nausea and vomiting of pregnancy. Gastroenterol Clin North Am. 2011;40(2):309-vii. doi:10.1016/j.gtc.2011.03.009
London V, Grube S, Sherer DM, Abulafia O. Hyperemesis Gravidarum: A Review of Recent Literature. Pharmacology. 2017;100(3-4):161-171. doi:10.1159/000477853
Willetts KE, Ekangaki A, Eden JA. Effect of a ginger extract on pregnancy-induced nausea: A randomised controlled trial. The Australian and New Zealand Journal of Obstetrics and Gynaecology. 2003;43(2):139-144. doi:10.1046/j.0004-8666.2003.00039.x
Kaewkiattikun K, Wiriyasiriwach B. Comparison of the Effectiveness of Ginger and Vitamin B6 for Treatment of Nausea and Vomiting in Early Pregnancy: A Randomized Double-Blind Controlled Trial. J Med Association Thai . 2007;90(1):15-20.