About 70 percent of pregnant women experience what is known as morning sickness usually in the first trimester of pregnancy, and symptoms can range from light to severe. No matter your level of severity, here are some practical things you can do to alleviate those uneasy, uncomfortable feelings.
There are triggers that can bring on morning sickness, so paying attention to those triggers can be a sign of things to avoid until the period passes. Read on to learn about some of those triggers and ways to ease the symptoms.
Common Triggers of Morning Sickness
Morning sickness frequently occurs in the morning hours, but not always. Something can trigger the symptoms at any time of day. Here are some common triggers to look out for:
Empty stomach – It’s a good idea to eat breakfast not long after you wake up, because going on an empty stomach can leave you nauseated more than usual. Eat at regular meal times and when you feel hungry to quell these feelings.
Odors and Scents – Take note of certain odors and scents that trigger your morning sickness and avoid them whenever necessary
Sudden Motion – Those who frequently get motion sickness can relate to this one. Any sudden movements, especially upon waking, can send your head spinning. Move carefully and slowly upon rising.
Fatty, Greasy, and Spicy Foods – Eating is necessary, but these types of foods you’ll want to avoid. They may be unsettling in your stomach and give you a queasy feeling.
Bright Lights and Loud Noises – Enclose yourself in a peaceful, comfortable environment and keep out startling externals like loud noises and glaring lights whenever possible.
Extreme Temperature Changes – Keep the atmosphere around you at a mild temperature to keep yourself as comfortable as you can.
Insufficient Rest – If you try to go about your day without enough rest, your body will react. Besides fatigue, you may experience nausea or dizziness.
Ways to Alleviate Morning Sickness
Aside from avoiding the triggers listed above, you can do the following to ease your symptoms:
- Surround Yourself With Fresh Scents that can stimulate your senses, rejuvenate your mood and overpower some of those trigger scents that make you nauseous. Morning sickness is largely associated with smell, so this one is a biggie.
- Eat Dry Foods When You Get the Munchies (like crackers, nuts, raisins and pretzels) to ease nausea.
- Try Antacids, which will help to settle your stomach between meals
- Exercise can lessen fatigue and give you a general feeling of wellbeing, but don’t overdo it. Too much motion and work (especially on the job or housework) can make you feel worse.
- Acupressure Wrist Bands have been known to alleviate nausea associated with morning sickness
- Plenty of Fresh Air and Sunshine will refresh and revive you when you hit a stale moment
- Go Easy on the Liquids so that accumulated liquids aren’t just rolling around in your belly. In other words, don’t drink a lot in a short time span. Rather, spread drinks out gradually throughout the day, keeping in mind that hydration is one way of reducing nausea.
- Go Easy on Iron-Rich Foods, which can increase nausea.
- Ginger Spice has long been known to ease nausea, upset stomach and vomiting.
- Vitamin B6 also eases nausea and stomach discomfort. Try foods like veggies, nuts, whole grains, beans, fish and poultry.
- Head Between Your Knees is a good posture, if you’re able, to help nausea and dizziness subside.