Morning sickness is one of the most common symptoms of pregnancy, occurring in approximately 70% of pregnancies. It’s characterized by flu-like symptoms, including nausea and vomiting. It’s most common in earlier trimesters, but manifests differently depending on the person. Severe morning sickness is known as hyperemesis gravidarum and occurs in 3% of pregnancies.
No one wants to experience morning sickness, so it’s normal to be on the hunt for relief when you’re hit with this uncomfortable pregnancy symptom. Consider the following natural remedies to alleviate your discomfort.
11 Try Something Sour
This may seem counter-intuitive but eating something sour can prevent nausea and vomiting. Speaking to Parents, Dr. Michele Hakakha, an OB/GYN in Beverly Hills, suggests sucking on sour candy or sipping lemon water. If you can’t stomach eating something, consider just sniffing something, like a lemon.
10 Avoid These Foods
Certain foods can trigger or pain. It’s wise to avoid fatty and greasy foods or anything that’s very sweet or spicy. Additionally, avoid foods that can promote flatulence, as they’re more likely to upset your stomach.
9 Not All Spices Are Bad
Even though folks with morning sickness should avoid spicy foods, not all spices are bad. Some have been found to combat symptoms like nausea.
Nausea-fighting spices can include:
Try adding these spices to your meal. However, Healthline warns not to consume spices at large doses. Usually, the recommended daily amount is between 180-420 mg. Speak to your doctor for more information.
8 Prioritize Simple Foods
It’s equally important to prioritize food that can help combat symptoms of morning sickness. Stick to simple starches, like saltines or toast. These can help settle an upset stomach and are easier to keep down. In addition, mint has been found to improve nausea, whether you eat something mint-flavored or scented.
If you’re struggling to keep food in, switch things up with a smoothie. This will keep your blood sugar up and you feeling full, but it’s easier for the stomach to digest than solids.
7 Eat Smaller Meals
It’s not just about what you eat, but how much. People with morning sickness, or general nausea, often feel better eating smaller, more frequent meals. It’s easier for the stomach to digest and decreases the likelihood of throwing it up. Try eating 5 small meals instead of 3 regular ones.
6 Update Your Vitamins
Incorporating certain vitamins in your diet can help combat morning sickness. Medical News Today suggests pregnant women take 10 to 25mg of vitamin B6 every 8 hours. You may also find relief from taking 25mg of doxylamine at night. However, be sure to check with your doctor before taking a new vitamin or mineral.
5 Acupressure & Acupuncture
Both of these are techniques that apply pressure to specific points of the body to provide relief. With acupressure, pressure is applied manually through a person’s fingertips, elbows, or knuckles. Conversely, acupressure does the same but uses thin needles.
These techniques help prevent vomiting by promoting the secretion of endorphins and adrenocorticotropic hormone (ACTH), reducing nausea and the need to vomit.
You can visit a professional for an acupressure or acupuncture session, or pick up acupressure bands from the drug store.
4 Essential Oils
There are a variety of essential oils that can help reduce nausea, including lavender, chamomile, peppermint, and ginger, The Bump explains. You can use them in a diffuser for a light scent throughout the air, or sniff from the bottle or a cotton ball for a stronger scent.
3 Control Your Breathing
According to healthline, watching how you breathe can do wonders to reduce nausea. One study found that controlled breathing – slow, deep breaths in from the nose – reduced morning sickness in 62% of participants.
Consider downloading an app, watching a guided video, or doing research online to learn how to control breathing.
2 Relax Your Muscles
It’s easy to tell someone to relax, but it’s been proven to help in instances of morning sickness.
There are various techniques for relaxing your muscles, like progressive muscle relaxation (PMR). This instructs people to tense and then relax their muscles continuously, which can help relax both the body and mind. You may also find similar relief by receiving a massage.
1 Don’t Forget To Move
Exercising is likely the last thing you feel like doing when struggling with morning sickness, but don’t rule it out. Aerobic exercise and yoga – which are less physically strenuous and also help relax the mind – have been proven to improve nausea, Healthline notes.
These natural remedies can help reduce symptoms of morning sickness, but we encourage you to speak with your doctor. If you have a severe case of morning sickness, you may find relief from over-the-counter or prescription medication. Your doctor can provide more information.
Sources: Morning Side Acupuncture, The Bump, Parents, Medical News Today, NIH, Healthline, Cleveland Clinic,
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