Nausea during the pregnancy- also regarded as morning sickness- is a common problem that the majority of the moms-to-be experience, especially during the first trimester. According to the estimates, about 50 to 80 percent of the pregnant women have to deal with this problem at some point during the pregnancy. Many of these women keep feeling nauseous throughout the day, far beyond the normal morning hours.
This being said, morning sickness is quite unpleasant to handle, especially when it hinders you to perform normal functions of the life. Researchers do not still have any solid answers about the cause of morning sickness. However, factors such as fluctuations in the blood sugar and a high body mass index have an important role to play.
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What are the symptoms of morning sickness and what can you do to lower its frequency?
What are the Symptoms of Morning Sickness?
Morning sickness can present itself in the form of the following manifestations:
- Feeling nauseous, particularly at morning after you get up, but this can occur at any time of the day
- A decreased appetite, especially for certain food items such as meat, vegetables, drinks, alcohol, and caffeine.
- Cramps in stomach
- Other symptoms such as fatigue, headaches, weight loss, sweating, dizziness, tenderness, and nervousness
How Long does Morning Sickness Last?
Are you wondering how long does the morning sickness last? In most pregnant women, this particular problem can go away after 14 to 16 weeks.
A small percentage of women, on the other hand, improve the symptoms after 20 to 22 weeks. Some unfortunate women can suffer from this unpleasant condition throughout the entire duration of pregnancy.
How can you Avoid Morning Sickness?
Luckily, there are some ways to reduce the symptoms of morning sickness through a completely natural route. Some of these ways are explained below.
Avoiding Foods that Worsen the Symptoms
It is completely normal to suffer from a decreased appetite and cravings during the entire pregnancy. Experts say that this is actually a natural way for your body to protect the embryo from potentially harmful food chemicals, especially those coming from food.
If you suffer from morning sickness more often, it is not entirely necessary to eat things you don’t want (even if they are highly nutritious for you). Instead, focus on eating those foods which your body can tolerate.
Every pregnant woman differs in terms of cravings and food aversions. However, some of the most common foods to avoid in morning sickness include:
- Caffeine and Alcohol: Alcohol can destroy the fetus/embryo and must be avoided throughout the pregnancy for a lot of reasons. This advice is easy to follow for the most of you since most of the pregnant ladies have strong aversions to alcoholic and caffeinated beverages.
- Foods with a Strong Smell or Taste: Vegetables have a high amount of nutrients and are important to be included in your diet. However, if your body is unable to tolerate these food items, you can skip them. Vegetables with a strong taste may induce vomit and a loss of appetite. These vegetables include broccoli, bitter greens, cauliflower, and mushrooms. Focus on eating milder veggies such as tomatoes, squash, and carrots.
- Meat and Poultry of Low Quality: Different studies have shown that a high percentage of the women going through pregnancy suffer from a reduced appetite towards animal products, especially when suffering from morning sickness. According to a cross-cultural analysis, pregnant women belonging to different societies tend to consume a lesser amount of animal products. The societies that do not suffer from morning sickness more often were found to consume a lesser amount of animal products. These communities were found to focus more on plant-based foods. A reason why this occurs is that most of the animal products are poor in quality and can prove dangerous to the pregnant women and their unborn children.
- Fatty, greasy foods: It is difficult to digest food that has a high fat and grease content. This is particularly true for hydrogenated and trans fats. Try to avoid fried food, lots of cheese, fatty cuts of meat, and the food with vegetable oils, such as safflower, and sunflower oil.
- Salty, packaged/processed foods: Most of the packaged foods which are high in sugar, salt, preservatives, refined fats, and artificial ingredients that may not be good for your baby’s health. Fresh food with no processed ingredients and a low level of spice can be digested easily. Avoid eating too much salt by cutting down the processed and ultra-processed foods.
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Eat Foods that Reduce Morning Sickness Symptoms
Pregnant women are quite vulnerable to deadly infections. This indicates that it is important for these women to have a strong immune system and avoid developing nutritional deficiencies. That being said, it is helpful to include certain food items in your diet that lower the symptoms of morning sickness.
The food items which lower the manifestations of morning sickness include:
- Ginger: Ginger has been in use for centuries to reduce nausea in a natural way. It possesses anti-inflammatory and anti-spasmatic properties and can soothe the digestive tract, mainly because of gingerol in its composition. Use grated ginger more in your food or start sipping on ginger tea. You can even consume ginger in raw form as well.
- Vegetables you can tolerate: These vegetables will be an important source to obtain fiber and antioxidants.
- Fresh Fruit: Fruits such as apples, berries, kiwi, apples, melons, and citrus are rich in antioxidants such as vitamin C, water, and fiber.
- Starchy Vegetables: Starchy vegetables such as potatoes, winter squash, and turnips that are high in carbohydrates and proteins. They are also an important source of getting fiber and beta-carotene.
- Soups: Soups and even bone broth can reduce the symptoms of morning sickness. Additionally, they can also provide electrolytes and collagen.
- Organic/unsweetened Dairy: These products will provide magnesium and potassium to your body.
- Healthy Fats: Foods rich in seeds, nuts, olive oil, avocado, and coconut oil have healthy fats are can be digested easily.
Try Supplements to Decrease Morning Sickness Symptoms
Before trying any herbal supplements, it is important to run these ideas by your doctor, especially if you are using any medications. These interactions may occur sometimes even if the product you are using is completely natural, so it is better to be on the safe side.
Some herbal treatments and supplements that may prove beneficial to relieve morning sickness in pregnant women:
- Ginger: Ginger supplements can reduce nausea and vomiting and may even ease other related symptoms such as indigestion, colic, spasms, and diarrhea.
- Calcium and Magnesium: These supplements are important in order to reduce muscle cramps and other symptoms such as headaches and dizziness.
- Vitamin D: The best way to gain vitamin D is getting sun exposure for about 20 minutes. If this is not possible, supplements can work.
- Probiotics: Probiotics are gut-friendly and can establish a healthy digestive system and a very strong immune system
Go for Acupuncture
Acupuncture, meditation, and hypnosis can help the women to calm down their nerves. This is an important step to consider while controlling pain and digestion. A study established to check the effect of acupuncture treatments concluded that it can reduce dry retching, nausea, and vomiting in women going through pregnancy.
Use Essential Oils
Aromatherapy can also help pregnant women to feel relaxed and soothes all the problems related to digestion. The essential oil can be of particular use to you in this regard. Some of the most important essential oils to be used in this regard are lavender, ginger, frankincense, chamomile, lemon, and peppermint oil.
Morning sickness can be troublesome, but with the right steps, it can be controlled. Don’t forget to have regular sessions with your doctor to discuss any of these steps before properly using them.