Health Lifestyle

Morning Sickness: A 6-Step Action Plan To Reduce The Discomfort

It can be a total downer to have morning sickness. Nausea and vomiting during pregnancy are so uncomfortable and sometimes unbearable.

But not all hope is lost, as there are effective ways to help minimise the symptoms.

Pregnancy takes a lot of adjustments, whether you’re currently suffering from it or not. So it is highly required that expectant mothers get the maximum amount of vitamins and minerals. 

It is also a must to find the right exercises, diet, medicine, and relaxation techniques that would work best for you.

Learn more about how to reduce morning sickness? Read below until the end to get the essential tips and advice.

Eat Something

If you’ve been vomiting or feeling nauseous all day, eating any food will help. Even if you don’t feel like eating, try to take something small at least every few hours. 

You need to keep your blood sugar levels steady and help prevent dehydration. Then you can gradually increase the food you eat when your meals are ready.

Avoid Trigger Foods

Some foods can trigger nausea or vomiting in some people during pregnancy. 

For example, if you had terrible experiences with sushi before you were pregnant, then it’s probably best to avoid it this time.

If spicy food makes you sick, then go easy on the spice until your symptoms disappear because such foods can worsen the symptoms you experience.

Also, avoid greasy or fried foods as they may exacerbate heartburn and indigestion, leading to nausea and vomiting.

Drink Water

Staying hydrated can help prevent or lessen the possibility of having morning sickness.

Aim for about eight glasses of water daily (even if you don’t feel thirsty). You should also eat a good deal of fruits and vegetables since they keep your body well-hydrated too.

You’ll want to avoid caffeinated beverages such as coffee or tea since they can worsen nausea.

Get Some Air

Morning sickness can make you feel like you’re going to throw up every time you move (or even swallow). 

Try getting outside for some fresh air. At least once a day, if possible – or opening a window to help relieve some of those symptoms.

Take a Nap

Sleep is important during pregnancy — it helps improve your mood and energy levels — so try to get a minimum of seven hours of sleep every night. 

If you’re having trouble sleeping, ask your doctor about taking melatonin (a hormone that helps regulate sleep) or relaxation techniques such as deep breathing or meditation.

Do Some Light Exercise

Moderate exercise can help reduce nausea during pregnancy. It also helps relieve stress and improves sleep quality, both essential for healthy pregnancies.

A recent review showed that women who exercised had fewer symptoms of nausea than those who did not exercise.

Exercise should not be strenuous at this stage of pregnancy — just enough to get your heart rate up for about 20 minutes three or four times each week.

To be sure, talk with your healthcare provider before starting any exercise program during pregnancy.

Final Thoughts

Morning sickness is a usual early pregnancy symptom, affecting about two-thirds of women.

The symptoms can vary from mild to severe and usually begin sometime during the first 12 weeks of pregnancy.

It is prevalent during the first trimester and usually ends by the third trimester. It’s often caused by high levels of the hormone human chorionic gonadotropin (hCG).

The great news is that there are many things you can do to reduce your symptoms. Check the list above for more information.