10 Ways to Relieve Morning Sickness

You're battling all-day morning-sickness and the famed ginger biscuits aren't helping. Luckily there are plenty of other things you can try.

Many women find that a combo of methods — including certain foods, natural remedies or simply fresh air — can help them feel mostly nausea free throughout the first trimester. Keep a ‘morning sickness kit’ in your bag for emergency moments when queasiness strikes — filed with sick bags, breath mints, wet wipes, toothbrush and water.

These 10 simple morning sickness remedies can help combat pregnancy nausea and are easy to try on your own.

Get plenty of rest

It is very important during pregnancy to get a good night’s sleep (tiredness can make nausea worse). As time goes on and the body starts to change shape, a maternity pillow may help your aches and pains in the abdomen, and support your growing bump. Go to bed early and wake up early to leave yourself time to slowly wake up and get out of bed.

Eat with care

It is recommend during pregnancy to eat small, frequent meals of plain foods that are high in carbohydrate and low in fat (such as bread, rice, crackers and pasta). Fatty and spicy foods increase the chance of triggering the release of stomach acid, especially as the pregnancy progresses and the foetus pushes against the digestive tract. Bland foods may be less aggravating. Having an empty stomach can worsen the feelings of nausea. Smaller portions help reduce the chance of vomiting by keeping something in the stomach.

Before you get out of bed try having some salty crackers or a protein snack. At breakfast, pears, bananas or citrus fruits may prevent early signs of nausea and help feel satisfied early. At night, eating a high-protein snack before going to bed will help regulate your blood sugar levels during the night.

Take a walk/exercise

A study has shown that light exercise can help ease pregnancy symptoms including heartburn and morning sickness. You probably don't exactly feel like running a half-marathon with your tummy so queasy. But a gentle walk could do wonders for your body.

Keep a food diary

Make a note of what times of the day you feel sick and your particular symptoms, you’ll then get to know when your ‘safe’ periods are so you can plan your meals then. Also, write down your activities, meals and location throughout the day, this may help you identify your sickness triggers so you can avoid them.

Ginger and Peppermint tea

Eat foods or drinks containing ginger – there's some evidence ginger may help reduce nausea and vomiting (check with your pharmacist before taking ginger supplements during pregnancy) Other options are to sip cold ginger ale or to add a slice of raw ginger to water or tea. Snacks such as gingerbread, or ginger cookies may also help.

Peppermint tea may also help settle the stomach.

Wear loose and comfortable clothing

Wearing restrictive clothing, such as jeans, can worsen the symptoms of nausea. Women who wear looser fitting clothes during pregnancy have experienced fewer morning sickness symptoms.

Turn up your music

MorningWell is an audio program of music and audio signals that aims to ease the symptoms of morning sickness. And a British study has shown that in 90 percent of cases it works. It's no real surprise your ears are linked to your stomach just think how queasy you feel when you're off-balance. The audio program is believed to work as it interrupts the passage of signals between the brain and gut that would normally cause sickness.

Drink lots of water

Drink plenty of fluids, such as water, in sipping them little and often this may help prevent vomiting. Try to drink fluids only between meals; if you must drink during meals, limit the amount to keep your stomach from feeling overly full. You can also use a sports drink to replace lost electrolytes.

Try acupressure or acupuncture

Try acupressure – there's some evidence that putting pressure on your wrist, using a special band or bracelet on your forearm, may help relieve the symptoms. These techniques, which use gentle pressure or tiny needles to hit certain nerve centres in the body, can be extremely effective in treating nausea.

Test out this easy acupressure technique too: Press three fingertips gently but firmly on the base of your palm, just above where you'd take your pulse on your wrist. Breathe deeply and press that area with your fingertips for a minute or more, gradually increasing the pressure until you feel slight discomfort. The sensation should be the same as the feel of a mini-massage.

Have a spoonful of vinegar

The glands in your mouth excrete more saliva during pregnancy and this can make you feel sick. Mix two or three teaspoons of cider vinegar in a mug of warm water and sip it at breakfast instead of stomach-turning coffee. The vinegar will dry out your mouth, easing your nausea.

Reasons why you may be experiencing morning sickness:

Morning sickness is usually one of the first signs of pregnancy. It is most likely to occur during the first 3 months of pregnancy, and it often subsides once into the second trimester. For some women, they may continue throughout their entire pregnancy.

Morning sickness does not need medical attention unless it is severe and leads to weight loss and dehydration.

Nausea during pregnancy is normally associated with an increase in oestrogen levels, low blood sugar, or a greater susceptibility to some smells. Research has suggested that nausea and vomiting during pregnancy are a good sign, and they are associated with a lower risk of pregnancy loss.

If your nausea is severe, reach out to your doctor and discuss your symptoms. But before you know it, your little one will be here and you won’t even remember this difficult time in your pregnancy. It will all be worth it once your baby is in your arms!

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