5 Ways To Manage Morning Sickness Effectively

While pregnancy is an unforgettable experience for every expectant mother, that constant nausea, the unpredictable vomiting, and the way some smells can suddenly turn your stomach are also a part for many moms-to-be.

In fact, up to 80 percent of pregnant women experience morning sickness, with symptoms usually peaking around weeks 9 to 10.

The best thing, however, is morning sickness is temporary, and the symptoms can be managed effectively with certain lifestyle and dietary changes.

Here are five effective yet simple tips to help ease the discomfort of morning pregnancy and make pregnancy a little easier.

One of the best ways to keep nausea away is to avoid an empty stomach. Yes, going long hours without food can actually cause a drop in blood sugar that ultimately makes morning sickness worse.

Therefore, instead of three big meals, try incorporating eating small and frequent meals every two to three hours in your daily routine.

Besides, make sure to focus more on including bland, easy-to-digest foods such as crackers, toast, bananas, or rice and protein-rich snacks, such as yogurt, nuts, or eggs, that may help stabilize blood sugar levels and keep nausea in check.

Yes, dehydration can make nausea worse.

However, drinking enough liquids can be overwhelming if you’re already feeling queasy.

The approach is to keep your body hydrated even when it feels difficult to do so. You can even switch the regular water with cold lemon water, herbal teas, coconut water, and electrolyte drinks throughout the day.

Here’s one helpful tip—consider drinking fluids between meals instead of with meals because too much liquid with food will only make nausea worse. If vomiting is frequent, you can take small sips of ginger tea or peppermint tea to calm your stomach.

Did you know even studies have proven that ginger can reduce nausea symptoms by up to 60 percent in pregnant women?

During pregnancy, it's not uncommon for even the most innocent smells to turn into major nausea triggers.

Whether it's your favorite coffee or your perfume, any smell can make you feel sick. The reason? Pregnancy hormones make your sense of smell extra sensitive.

Therefore, its important to figure out what is actually setting off your nausea and do your best to avoid it.

Besides, keep your home well-ventilated and carry a fresh lemon or mint to sniff when you feel a little uneasy.

Did you know fatigue and stress can also make your morning sickness worse? The key approach is to ensure you are getting at least 7-9 hours of sleep at night. If you’re still feeling exhausted, consider taking short naps during the day. 

Simultaneously, it is important to manage your stress levels using certain relaxation techniques, including deep breathing, prenatal yoga, meditation, or maybe just listening to your favorite music.

You can also find relief with acupressure wristbands that typically work by applying pressure to a specific point on the wrist.

If nausea is persistent, vitamin B6 (pyridoxine) supplements may also help. In fact, according to studies, vitamin B6 can reduce nausea by up to 70 percent in pregnant women. While most prenatal vitamins already contain vitamin B6, if yours doesn’t, consult your doctor for an additional supplement.

In addition to supplements, you can get vitamin B6 naturally from foods such as bananas, avocados, potatoes, and whole grains.

Morning sickness is a temporary part of early pregnancy, and the symptoms are quite manageable with the right approach. Eating small meals, staying hydrated, avoiding triggers, getting enough rest, and incorporating vitamin B6 can significantly reduce the discomfort of nausea. However, if nausea becomes severe or leads to dehydration, seek immediate medical help.