Not surprisingly, morning sickness is one of the most dreaded parts of pregnancy. In fact, it’s something our patients ask about frequently: “What can I do about morning sickness?”
The good news is there’s a lot you can do to help manage morning sickness.
Take a moment as our team at OBGYN Westside, PLLC, on the Upper West Side of New York City, shares some of our favorite tips to help you navigate this phase of your pregnancy and find relief.
Instead of eating three larger meals, see how you feel about eating six smaller meals. This simple tip can keep your stomach from becoming too full or too empty — both of which can trigger morning sickness.
This strategy can also help keep your blood sugar levels stable.
Dehydration can worsen nausea. Sip on water, pregnancy-safe herbal teas, or clear broths. If plain water doesn't sit well with you, try adding a slice of lemon or ginger to make it more palatable.
Keep a stash of plain crackers, zwieback (rusk bread), or dry toast on your nightstand, and nibble on a few before you start your day. This can help settle your stomach and reduce the intensity of morning sickness.
Ginger is well-known for its anti-nausea properties. You can try ginger tea, ginger candies, ginger supplements, or even fresh ginger in hot water.
Lemon is another natural remedy that can help alleviate nausea. Suck on a lemon wedge, drink lemon water, or inhale the scent of a lemon to find relief.
You can also find sour candies to curb nausea. Keep a few in your purse so you’re never caught without one.
Common culprits include strong odors, spicy or greasy foods, and certain textures, but not all pregnant women experience the same triggers. You might consider:
If all you can stomach for a few weeks is plain rice or cereal — or whatever your safe foods are — don’t worry about it. Your prenatal vitamins will help cover nutritional gaps until your appetite returns. Speaking of prenatal vitamins, take them at night before you go to bed if they exacerbate your nausea.
Acupressure can provide relief from nausea. Apply gentle pressure to the P6 (Neiguan) point on your wrist, which is three finger-widths down from the base of your palm.
Acupressure bands for sea sickness can also be helpful.
There’s never a bad time for rest and relaxation. Fatigue can exacerbate morning sickness, so make sure you get plenty of rest. Take naps — guilt-free — if needed.
Believe it or not, stress can also worsen nausea, so practice relaxation techniques such as deep breathing, meditation, or prenatal yoga to keep stress levels in check. Prenatal yoga can be particularly beneficial since exercise also helps reduce nausea. You’ll learn more about that in the next section.
According to research, women with higher levels of nausea engaged in less leisure-time physical activity and spent fewer hours standing at work. These results suggest an inverse relationship between physical activity and nausea. In other words, balance resting and staying active for the ultimate anti-nausea benefit.
Sit upright for at least 30 minutes after snacking or eating. This can help prevent stomach acid from rising and causing nausea. Sitting or walking around gently can aid digestion and reduce your chances of feeling sick.
Your posture matters when you sleep too! You might find that laying flat on your back worsens nausea and heartburn.
This is our favorite tip by far: Ask for help! If you’re struggling to eat anything (including water) or are losing weight, don’t try to power through without help. You’re not alone! Your OBGYN Westside team wants to hear your concerns.
Depending on your needs, we may recommend:
Morning sickness can be tough, but with the right strategies and help from our team, you can find relief and make this phase of your pregnancy more manageable.
To learn more about your morning sickness treatment options, give us a call or book your appointment online today.
