Morning Sickness During Pregnancy: 5 Ways To Combat It

Morning Sickness During Pregnancy: 5 Ways To Combat It

For many expectant mothers, the joy of pregnancy is often accompanied by an unpleasant symptom: morning sickness. The once-appealing aroma of coffee may now trigger waves of nausea, while favourite foods like meat and poultry become sudden aversions. This common yet challenging condition affects up to 85% of pregnant women, primarily during the first trimester. While it can be frustrating and uncomfortable, there are effective strategies to manage morning sickness and find relief. Whether you are looking for an obstetrician in Westmead, a public obstetrician or Norwest Obstetrics, in order to find respite for your morning sickness, try these tips first.

Here are 5 simplest tips that can help you combat morning sickness almost instantly:

  • Eat smaller quantities of food spaced out throughout the day
  • Avoid oily or spicy foods, especially the ones that take longer to digest
  • Have a little snack before getting out of bed to get some energy
  • Take rest as much as needed
  • Ensure your food is rich in Vitamin B6, Iron and mineral
  • Drink smaller sips of water throughout the day

Consult your obstetrician to see if they can prescribe any pregnancy-safe antiemetic medicines if the vomiting does not subside after following the above tips.

Apart from these, it is crucial to seek support when needed and to know if you need to seek prompt medical attention.

Below are some helpful tips to combat morning sickness:

Dietary Hacks:

Fueling your body is critical when you are losing nutrients due to vomiting and need more food than before. Instead of traditional three-course meals, adopt the mantra of “grazing over gorging.” Frequent, small bites throughout the day keep your blood sugar stable and combat those dreaded instances of nausea.

It might be hard on your taste buds, but have more bland food and less spicy or junk food. Opt for easily digestible fare like crackers, toast and rice. Plain yoghurt with a touch of honey or a sprinkle of ginger can also have a soothing effect. Ginger itself, in all its versatile forms, emerges as a potent remedy against nausea: sip on ginger tea, munch on candied ginger or add a touch of its grated goodness to bland meals.

Remember, staying hydrated is key. Dehydration exacerbates nausea, so keep a large water bottle by your side. Sip throughout the day and consider herbal teas or diluted fruit juices for variety.

Lastly, observe your aversions towards different food items. Identify personal triggers that induce the gag reflex, like spicy, greasy or strong-smelling foods. Avoiding these food items can significantly improve your overall comfort and minimise those morning sickness symptoms.

Lifestyle Reforms

While pregnancy is a time of exciting anticipation, remember your body is working overtime. Prioritise rest and relaxation as your secret weapon against morning sickness. Listen to your body: indulge in afternoon naps, delegate tasks instead of pushing yourself and prioritise sleep – your body and your baby will thank you.

Step outside and enjoy the invigorating power of fresh air and sunshine. Spending time outdoors isn’t just a mood booster; it also provides a much-needed dose of vitamin D, beneficial for both mother and baby. Take a gentle walk in the park, soak up the morning sun (avoiding peak hours) on your balcony or simply open your windows and breathe in the fresh air. Nature’s embrace can work wonders in calming your stomach and restoring a sense of balance.

For an ancient remedy with modern-day application, explore acupressure. Stimulating specific points on your wrist, either with a specialised band or through gentle pressure, can alleviate nausea and offer relief. Consult your healthcare provider or a trained acupuncturist for guidance on safe and effective techniques.

Natural Respites

While dietary tweaks and lifestyle adjustments often work wonders, sometimes, a little extra help from nature helps greatly.

1. The Mint Tea: Peppermint, with its calming aroma and cooling sensation, has long been considered a natural remedy for nausea. Sip on soothing peppermint tea, inhale the essence from crushed leaves or simply carry a sprig with you for a quick whiff of relief.

2. B-Vitamin Boost: Research suggests that Vitamin B6, often found in foods like chicken, chickpeas and bananas, may hold the key to reducing nausea. Consider having these kinds of foods into your diet or consulting your healthcare provider about a safe and effective B6 supplement regimen. Dr Kavita Maravar suggests not to self-medicate without professional guidance, especially during pregnancy.

3. Inner Peace: Pregnancy can be a stressful time for many. Fortunately, the ancient practice of meditation and mindfulness offers a powerful tool for stress management and, as a result, nausea relief. Dedicate quiet moments to deep breathing exercises, gentle yoga poses or guided meditations specifically designed for pregnant women.

Seeking Support

During the challenging journey of managing morning sickness, seeking support becomes a crucial component in navigating through this transformative phase of pregnancy.

1. Talk to Your Doctor: Schedule regular check-ups and use these opportunities to discuss your concerns about morning sickness. Your doctor can provide apt guidance, offer insights into managing symptoms and, if needed, prescribe safe medications.

2. Support Groups: Connect with other expectant mothers who are experiencing similar challenges by joining support groups. Online forums, local community groups or hospital-led support sessions offer valuable opportunities to connect with others facing similar trials. The camaraderie within these groups can be empowering and reassuring.

3. Partner and Family Support: Get all the support and help you can from your partner and family members both practically and emotionally. Morning sickness can impact various aspects of daily life, from household chores to emotional well-being. Communicate your needs and delegate tasks to ease the load.

Emotional support from your partner and loved ones can significantly add to your overall comfort and resilience. Knowing that you have a reliable support system in place can dramatically reduce your stress levels and enhance your ability to cope with the challenges of morning sickness.

support during pregnancy

When to Seek Medical Help

Usually, cases of morning sickness can be managed with the tips and support discussed earlier, some situations require prompt medical attention. Remember, the well-being of the baby and the mother are the most important, so don’t hesitate to seek professional guidance if you experience any of these signs:

1. Excessive Dehydration: Excessive vomiting, especially if you’re unable to keep any fluids down for 24 hours or more, signals severe dehydration. This can result in major complications for you and your baby. Look out for signs like dark-coloured urine, dizziness and fatigue.

2. Weight Loss: Losing more than 5% of your body weight in a short period due to inability to eat or severe vomiting is a cause for concern. This can indicate malnutrition and impact your baby’s development.

3. Fever or Severe Pain: While mild discomfort is common, a high fever or severe pain in your abdomen or pelvis could be indicators of other underlying medical issues, such as urinary tract infections or appendicitis.

4. Hyperemesis Gravidarum: In rare cases, morning sickness can escalate into a more severe condition called hyperemesis gravidarum. Hyperemesis gravidarum is unrelenting nausea and vomiting, leading to dehydration, weight loss and electrolyte imbalances. If you suspect you might be experiencing this condition, immediate medical attention is crucial for proper management and treatment.

Remember, these are just some of the red flags. Always err on the side of caution and consult your doctor immediately if you experience any symptom that causes you concern. Don’t wait for things to worsen; early intervention is key to ensuring your health and the well-being of your baby.

Morning sickness may be a temporary bump on the road to motherhood, but with these five points in your arsenal, you can navigate this phase with confidence and resilience. Remember, prioritise self-care, embrace healthy habits, seek support and know when to seek medical attention. You are not alone on this journey and with the right tools and support, you will emerge stronger and more prepared to welcome your little one into the world. Consult Dr Kavita Maravar, best female obstetrician in Sydney for expert guidance on managing morning sickness and other symptoms.


Frequently Asked Questions on Morning Sickness

1. How can I reduce morning sickness during pregnancy?

To alleviate morning sickness, try eating small, frequent meals, opting for bland foods like crackers and ginger, staying hydrated and identifying and avoiding triggers like strong-smelling foods. Consulting your healthcare provider for personalised advice is also crucial.

2. What relieves nausea fast?

For quick relief from nausea, consider sipping on ginger or peppermint tea, nibbling on plain crackers or inhaling fresh air. Staying hydrated and avoiding strong odours can also provide fast relief.

3. Does ice cream help nausea during pregnancy?

Ice cream might offer relief for some due to its cold temperature and smooth texture. However, individual preferences vary and it’s essential to listen to your body’s signals and consult with your healthcare provider for personalised advice.

4. What fruit is good for morning sickness?

Bananas, watermelon and citrus fruits are often well-tolerated during morning sickness. These fruits are not only hydrating but also provide essential nutrients. Experiment with different fruits to find what suits you best and consult your healthcare provider for tailored recommendations.

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