Morning Sickness: Remedies, Food, and Bedside Habits

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Morning Sickness

Morning sickness can be brutal.

Your pregnancy test came back positive and the next thing you know you are feeling every symptom of morning sickness under the sun. Plus, no one told you that morning sickness does not only happen in the morning but can be triggered any-time-of-day, and can last a few months or even throughout your entire pregnancy.

Most women usually experience symptoms like nausea and vomiting in the first trimester (13 weeks) and generally fade away. However, it has been reported that morning sickness can last up to 20 weeks.

All you want is to nourish your baby but your body is rejecting every bit of it! Know that you are absolutely not alone. There are several remedies and habits you can try to incorporate into your daily routine to keep morning sickness under control. 

First of all, the best way to manage morning sickness is detection. Find out what triggers your morning sickness symptoms. Is it overeating or undereating? Strong odors of certain foods? Figure out what time of day or what actions are triggering your symptoms. It could be getting out of bed too quickly, eating too fast, or drinking too much fluid at mealtimes, to name a few.

Dietary habits for managing morning sickness

Do not skim on carbohydrates.

Carbohydrates tend to be the quickest and easiest to digest. Eating carbs will help you hold some calories in your body to nourish yourself and your baby even if you do get sick. Try fruits, smoothies, cooked sweet potatoes, rice, or basic pasta.

Choose minimally processed carbohydrates and read the ingredients carefully for additives. It’s tempting to gravitate toward sweets sometimes, but you’ll want to aim for more natural carbohydrates.

Keep in mind that even though carbohydrates are helpful in keeping your energy up, it is important to avoid overconsumption. Carbs may cause a spike in blood glucose, which can then cause nausea. And this leads to my next tip!

Follow up carbohydrates with some protein.

To avoid a spike in blood glucose levels, balance your carbs with some protein! Some great options are pita with hummus, greek yogurt with granola, or scrambled eggs on toast.

Protein shakes can also be a convenient way to go. Look for protein powders that include natural sources of protein, healthy fats, fiber, and no added sugars.

Protein at Breakfast.

Incorporating protein in your meals, especially breakfast, can help maintain your blood sugar levels throughout the day, which can help alleviate nausea. Even if you cannot get any food down, it helps to have a small glass of protein shake, some eggs, or a few almonds.

Eat slowly and mindfully.

The rule of thumb here is to eat until you’re satisfied and be mindful of how you are feeling by eating slowly. If drinking liquids with your food leaves you feeling bloated or worsens your gastric reflux, try having liquids between meals instead of during.

Eat small, frequent meals instead of large meals.

If you find that eating big meals or getting too stuffed leaves you nauseated, make it a habit to eat small and frequent meals. Try eating and snacking every 2 hours and see how that feels. This can keep you from being too hungry or from bringing your blood sugar down, all of which are common causes of nausea.

Bedside habits for managing morning sickness

Have a snack before bed.

If you get hungry at night or right before you go to sleep, focus on consuming long-acting carbohydrates and/or proteins. Some great choices are warm milk, custard, dried fruit, yogurt, and whole grains. These foods release energy gradually into your bloodstream during the night without holding you awake. Milk, cheese and crackers, and yogurt not only help neutralize stomach acids but also take longer to metabolize, which can keep your blood sugar levels balanced through the night.

keep snacks at your bedside.

Have some saltine crackers or nuts next to you. They’ll come in handy for when you wake up in the middle of the night, or in the morning when your symptoms are creeping up.

slow down in the morning.

When you are getting out of bed after lying still, slow down! Quick movements in the morning can trigger your symptoms. Allow yourself to lay in bed for about 15 minutes before you get up.

Alternative remedies for morning sickness

Carbonated beverages

Beverages with carbonation or fizz can alleviate nausea by reducing the acidity of the stomach. Some people may associate the sweetness and flavor of carbonated soda with contentment, so having some might help bring down the queasiness.

However, you will want to choose your carbonated sodas carefully. Most dark sodas have caffeine in them, so I recommend looking for light sodas. Some options of light sodas include ginger ale, Sprite, 7 Up, and Sierra Mist.

If you find that carbonated beverages are effective for you and you need them to help with your symptoms frequently, consider switching to carbonated water like Perrier or club soda, or sparkling water. Carbonated or sparkling water can still give you carbonation without the huge amounts of sugar you’ll find in sodas, making them a much healthier alternative. You can add your own citrus fruits or cucumber to your water for more flavor.

Ginger

Ginger has been used to ease nausea for decades and has been scientifically shown to be both safe and effective for pregnant women. Ginger tea, crystallized ginger, and ginger extract (doses up to 250mg per 6 hours are deemed safe) are great options!

To make a ginger tea: 

Add a 2-inch piece of peeled and sliced ginger root to boiling water. Allow the brew to steep for 5 to 10 minutes, then strain and enjoy.

Lemon

Sour things like tamarind or lemon water may help with nausea. Lemon can be easily incorporated into your diet in a number of different ways like adding it to teas or infusing it in water. You can also try having some avocado with salt and lemon juice.

Besides fresh lemon, essential oils and compounds found in lemon peel or lemon zest can also help alleviate your symptoms.

Vitamin B6

Some supplements have been reported to help with morning sickness and nausea, however, it is important to consult your doctor or a medical professional before taking supplements during your pregnancy. 

It is recommended to consume your nutrients through food as a first choice, rather than supplements. Vitamin B6 has been reported to help with nausea, therefore eating foods high in vitamin B6 like avocados, bananas, pistachios, sunflower seeds, meat, seafood, and poultry may be helpful! 

If you are unable to consume enough vitamin B6 through food, vitamin B6 supplements may be an option for you. For certain people, the active form of vitamin B6, pyridoxal-5′-phosphate, is more effective. Again, consult your doctor before taking any supplements!

Acupressure or acupuncture

The most popular pressure point is P6 or Nei Guan, which is centered on the wrist. One product you might consider is getting acupuncture wristbands. When you wear the acupuncture wrist band, a button on each band is pressed on the nausea pressure spot.

Alternatively, you can press on your pressure points with your own hands. Consult a reputable therapist or your doctor before practicing acupressure or acupuncture as a remedy for morning sickness.

aromatherapy

As mentioned before, it is important to detect triggers, and odors are one of them! First of all, try your best to avoid them. You might want to have a handkerchief with a few drops of essential oils handy. Some great nausea-relieving essential oils are pure lavender, lemon, or peppermint. Aromatherapy is safe and effective for nausea relief. If you have an oil diffuser, you can also put in a few drops of essential oil to help you overcome your symptoms! 

Morning sickness can be absolutely debilitating, and you will be feeling queasy for the next few weeks. Remember to take great care of yourself and be mindful of how you are feeling.

More importantly, replenish any lost fluids and electrolytes. Have some broth or coconut water to replace any lost electrolytes and fluids, and eat some bananas and oranges to bump up your potassium! 

If you are unable to hold down food or water or if your symptoms become more severe, call your doctor and seek professional help as soon as possible. 

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References

Arne Johan Norheim, Erik Jesman Pedersen, Vinjar Fønnebø, Lillian Berge. (2001). Acupressure treatment of morning sickness in pregnancy. A randomised, double-blind, placebo-controlled study. Scandinavian Journal of Primary Health Care, 19(1), 43-47. https://doi.org/10.1080/02813430120819

Mitchell, H. (2015). What is the best drink to help ease nausea? Retrieved April, 2021, from   https://www.wsj.com/articles/what-is-the-best-drink-to-help-ease-nausea-1448299763#:~:text=Fizzy%2C%20sugary%20beverages%20can%20sometimes,Szarka%20says.

Morning sickness with pregnancy: Causes, treatment & prevention. (n.d.). Retrieved March, from https://my.clevelandclinic.org/health/diseases/16566-morning-sickness-nausea-and-vomiting-of-pregnancy

Niebyl, J. R. (2010). Nausea and vomiting in pregnancy. The New England Journal of Medicine, 363(16), 1544-1550. https://doi.org/10.1056/NEJMcp1003896

O’Brien, B., Relyea, M. J., & Taerum, T. (1996). Efficacy of P6 acupressure in the treatment of nausea and vomiting during pregnancy. American Journal of Obstetrics and Gynecology, 174(2), 708-715. https://doi.org/10.1016/S0002-9378(96)70454-4

Saxelby, C. (n.d.). Eat to BEAT morning sickness. Retrieved March 16, 2021, from https://foodwatch.com.au/blog/medical-diets/item/eat-to-beat-morning-sickness.html

Vutyavanich, T., Kraisarin, T., & Ruangsri, R. (2001). Ginger for nausea and vomiting in pregnancy:: Randomized, double-masked, placebo-controlled trial. Obstetrics and Gynecology (New York. 1953), 97(4), 577-582. https://doi.org/10.1016/S0029-7844(00)01228-X

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