Research-backed
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Every woman’s body goes through a number of physical transformations during pregnancy. Over half of the expecting mothers experience vomiting and nausea during gestation, especially in the first trimester. While the name “morning sickness” suggests otherwise, it can happen at any time of the day. This does not indicate that your little one is sick or hurting. The pregnancy nausea can simply be a result of a sudden increase in body hormones (1). It is mostly mild and disappears on its own during the course of pregnancy. In fact, there are a few women who don’t experience this symptom at all. However, if you are suffering from nausea, there are ways in which you can try and reduce it. Here, we bring you some of them:
1. Diet Control
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There are some foods that not only provide you with the necessary nutrition but also battles the pregnancy nausea. Go for meals that are rich in proteins or carbohydrates, have low-fat content, and are easily digestible. Salty foods are known to be helpful in soothing the morning sickness. You can also add a dash of ginger to your drinks and meals (2). Have it in the form of cookies or just grate it and add to your tea. Store-bought ginger ale may also work but ensure that it is prepared from pure ginger instead of artificial flavors.
You can also try having small snacks through the entire day instead of the usual three proper meals. An empty belly is known to worsen nausea. Of course, it goes without saying that you steer away from foods and smells that may trigger it. So, give those spicy, greasy, and fatty meals a miss. Drink lots of water as staying hydrated can help prevent vomiting to a great extent.
Also, take proper care while having prenatal vitamins. The nutrient content in these may overwhelm the digestive system, making nausea even worse. So, have these during the night, maybe with a snack. Follow these vitamins with either a chewing gum or hard candy (3).
2. Surrounding Environment
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Adjust your surroundings in such a way that it reduces all triggers of pregnancy nausea. You can perhaps avoid perfumes, scented candles, or cleaning detergents that make you feel uneasy. The lighting and the room temperature might also make a difference. Also, it is important to have a sufficient amount of rest. Try sleeping for around eight hours during the night. Also, catch a nap if you feel tired as exhaustion might increase the chances of nausea.
Also, try to keep away from stressors as much as possible. And, take some time out of your schedule to practice meditation or anything else that relaxes you. This may help in reducing the “nausea” feeling as well. You can also reduce your morning sickness by opening up the windows or just breathing in the fresh air in general. So, smoke and smoking are completely out of the picture. Not only can this habit cause nausea but it may also lead to your baby being born prematurely (4). Of course, it is important to make sure that your surrounding environment, including your house, is clean.
3. Use Supervised Treatments
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You can go for some home remedies or alternative treatments that have been known to eliminate nausea or reduce it. Many of your fellow pregnant friends would have the insight to share regarding certain therapies that can provide relief. Acupressure may be one of them (5). Here, you apply pressure on certain parts of your body to increase the blood flow, thus, providing relief. In fact, some scented candles or aromas are also known to reduce the pregnancy nausea effects. You can try yoga too. Some meditative stretching may help with reducing the stress, which in turn might help reduce nausea. But, it is always essential to consult your doctor once before you try something out of the routine.
If you have some tips in mind that you would like to share with your fellow pregnant mates, go ahead and let us know in the comments section below!
