Keep Physically And Mentally Active
Being physically active has been found to improve symptoms in women who experience nausea during pregnancy.
Keeping busy can help take your mind off the feelings of nausea. Reading a book, doing puzzles, watching television, playing cards, or going for short walks around the block will help to keep you preoccupied.
Stick To Foods That Appeal To You
Chances are you’ll be able to find a few healthy foods that you can keep down. Theyll take care of most of your nutritional requirements until a more varied diet becomes palatable.
Remember that no one food has a monopoly on any particular nutrient or meal. For example, you can get your vitamin A and protein from peaches and yogurt at dinner instead of broccoli and chicken. Or have pasta for breakfast instead of cereal.
Don’t worry too much about getting your daily dozen in the short term. There will be plenty of time later on in your pregnancy for eating well.
Tips For Handling Morning Sickness At Work
Rachel Gurevich is a fertility advocate, author, and recipient of The Hope Award for Achievement, from Resolve: The National Infertility Association. She is a professional member of the Association of Health Care Journalists and has been writing about womens health since 2001. Rachel uses her own experiences with infertility to write compassionate, practical, and supportive articles.
Nothing is more challenging in the first few months of pregnancy than trying to balance work while feeling nauseous. If you are one of the nearly 80% of pregnant women who get morning sickness, knowing how to navigate the situation is a necessity.
The good news is that most women only experience morning sickness in early pregnancy. But there are a few that will struggle with its symptoms even into the third trimester. Consequently, it’s essential that you develop an arsenal of tips and tricks to help you get through those waves of nausea that come with the increase in hormones surging through your body.
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Avoid Computer Monitor Flicker
A computer monitor flickers rapidly and almost unnoticeably. This may contribute to morning sickness.
If it is not possible to avoid using a computer monitor, it may help to adjust the screen by making the fonts bold and larger and changing the background to a soft tan or pink color. This will help reduce eye strain.
What Are Food Aversions
Food aversions during pregnancy are waves of nausea that are caused by eating, smelling, being around, or even just thinking about a specific food. While typical pregnancy sickness has no specific trigger, nausea due to food aversions can be avoided once you identify exactly what the trigger is.
Its unclear exactly what causes food aversions, but its likely related to the good ol hCG that causes regular pregnancy nausea. There may also be a psychological component, where you experienced severe nausea or vomiting after eating a particular food and then cant stomach the idea of being around it again.
A heightened sense of smell during pregnancy possibly may cause these aversions, a sensory overload youre not used to .
Then again, it may have no known cause because its also entirely possible to crave the exact food you hated later in your pregnancy.
Some food aversions last throughout the entire pregnancy, while others may come and go.
Some of the most common food aversions are:
- Meat raw or cooked.
- Foods with strong scents or flavors, like vinegar-based foods or citrus fruits.
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What Is Nausea During Pregnancy
Nausea during pregnancy is a feeling of queasiness commonly experienced by expectant mothers, particularly during early pregnancy. It is widely referred to as morning sickness, though that is a misnomer as the feeling can occur during any time of the day.
This nausea is experienced by up to 90 percent of pregnant women, though the length and severity of the discomfort may vary drastically.
Nausea during pregnancy commonly disappears between weeks 11-14 as you get into your second trimester.
Editor’s Note:
Can Morning Sickness Hurt My Baby
Although you might be feeling sick, your baby almost definitely isn’t. In the short term, not eating very much isn’t a problem. Your baby is teeny tiny when morning sickness is at its worst and doesn’t have very much in the way of nutritional needs yet. By the time he does, you’ll almost certainly have your appetite back, in spades!
Even women who have such a hard time keeping food down that they actually lose weight during the first trimester arent hurting their babies, as long as they make up for the lost weight, as needed, in later months.
Keep an eye on your urine: It should be clear or light-colored, like straw. If its darker, you may be dehydrated. Be sure to drink up, since staying hydrated during pregnancy ensures your baby is getting the essentials he needs for healthy development.
If youre not able to keep anything down, including fluids, it may be a symptom of hyperemesis gravidarum a more serious condition that affects up to 3 percent of women with morning sickness. If your nausea is continuous and severe and you vomit several times a day, make sure to see your doctor. You may require additional treatment to protect yourself and your baby.
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Eat Small Amounts Often
It can be hard to eat a healthy diet when you are not feeling well. Don’t worry if your diet isnt the healthiest when you are sick.
Aim to eat little and often throughout the day. Eat enough to keep your energy levels up and prevent weight loss.
Things you can do
- Nibble your favourite foods every 2 hours – long gaps without food will make nausea worse.
- Dry and plain foods are easiest to tolerate, such as dry toast, biscuits, crackers, pasta, rice, dry cereal and cereal bars.
- Bring some dry crackers to bed with you to eat when you wake. Wait about 15-20 minutes before slowly getting up after eating the crackers.
- Keep your meals simple.
- Have easy-to-prepare foods in the house, such as beans or ready made meals.
- Eat foods that have lots of energy in a small amount, such as nuts, cheese, hummus, full-fat yogurt, avocado.
- Eat more when you are hungry do not wait for mealtimes.
How To Prevent Morning Sickness
To help avoid or at least minimize morning sickness, follow the slow, steady rule when eating. Instead of consuming three large meals a day, eat six small ones spread throughout the day, says Melinda Johnson, MS, RD, a spokesperson for the American Dietetic Association. And never let yourself get hungry dips and spikes in blood sugar may add to queasiness. This is also why many women feel nauseated first thing in the morningthey havent eaten anything since before they went to bed. To avoid having an empty stomach, nibble on bland foods such as saltine crackers and dry toast, and keep a box of crackers at your bedside to munch on before getting up in the morning.
Some experts recommend passing up foods that have strong odors, as well as greasy or spicy foods. However, simply listening to your body is the best advice. Eat what makes you feel better, or at least not worse, says Johnson. As long as you drink plenty of water and keep taking your prenatal vitamins, baby will be fine.
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Talk About Your Morning Sickness
You may be all about self-sufficiency and powering through your pregnancy, but being vocal about your feelings can help alleviate morning sickness misery. Your partner probably doesn’t know that their scented soap makes you queasy, or that giving you a kiss post pizza dinner, without brushing their teeth first gets your gag reflex going. So tell them, and let them know what little changes they can make to help you feel better.
Your pregnancy nausea may seem to come and go, but by tuning into your body and surroundings, you might find the queasiness isn’t so random. If you find yourself getting nauseated at the same time every evening, says Erick, it may be from the smells of your neighbors’ cooking. Queasy at 3 p.m.? A coworker’s afternoon popcorn habit could be the culprit. Once you’ve identified morning sickness triggers, you can take the appropriate steps to avoid them whenever possible.
How Long Does It Last
Nausea usually starts by the fifth or sixth week of pregnancy and may be the worst towards the beginning of the third month. Symptoms usually disappear around the start of the second trimester, but in 15 to 20 percent of women, they may last longer.
Luckily, these sensations can usually be managed without a visit to your provider or prescription drugs. Here are some helpful home remedies from One Medical providers to get you through morning sickness.
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Concerns With Nausea During Pregnancy
If you are experiencing severe nausea and vomiting, and the above treatments do not appear to be helping, contact your doctor for further suggestions. While nausea during pregnancy can be normal, it can also point to a problem that needs to be addressed.Examples of potential conditions seen with severe nausea are:
- Hyperemesis Gravidarum, which is a medical condition that causes you to lose essential nutrients needed during pregnancy.
- Molar Pregnancy, which occurs when an abnormal growth of tissue develops within the uterus.
Want to Know More?
Compiled using information from the following sources:
1. Beckmann, C., Ling, F. W., Barzanksy, B. M., Herbert, W., Laube, D. W., & Smith, R. P., Obstetrics and Gynecology . Baltimore, MD: Lippincott Williams & Wilkins.
2. Mayo Clinic, Guide To A Healthy Pregnancy. New York, NY: HarperCollins Publishers Inc.
Seek Medical Treatment For Serious Symptoms
Sometimes, nausea and vomiting can be severe, or last into the second trimester. Talk with your healthcare provider about other treatments. In some cases, hyperemesis gravidarum can happen. Women with this serious condition need treatment with medicine and intravenous fluids.
Online Medical Reviewer: Bowers, Nancy, RN, BSN, MPHFoley, Maryann, RN, BSN
Date Last Reviewed: 4/12/2016
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Dietary Supplementation And Over The Counter Medications
Some women experience relief from their nausea and vomiting symptoms from dietary supplements such as ginger and Vitamin B6 . The over-the-counter sleeping aid, Doxylamine , has also been known to help with nausea and vomiting. Ask your care provider first before you start these supplements and over the counter medications.
Find Support And Professional Help
Emetophobia is thought to be the 5th most common phobia, yet women who experience it are often reluctant to share their concerns mostly because they believe their fear will be devalued as not serious enough as some other phobias.
Dont allow thoughts like these prevent you from confiding in someone you trust, like your partner, a close friend, or a close relative.
Your phobia is not less severe than any other, and you should not be enduring this alone, especially when you are pregnant.
Dont hide your emetophobia from your obgyn or midwife
Make sure you share with your obgyn the extent of how your emetophobia is affecting your pregnancy.
The stress brought on by living in constant anxiety can cause physical consequences to your body and distress your growing baby.
Moreover, living in a constant state of anxiety takes away the joy of your pregnancy.
Talking with a professional about available psychotherapy and counselling choices, as well as medical treatments available can enable you to move past the fear and find joy in being pregnant.
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Ask Your Doctor About Morning Sickness Medication
If your morning sickness is severe, you may want to talk to your doctor about taking a prescription drug that’s been approved by the FDA to treat nausea and vomiting during pregnancy.
Both Diclegis or Bonjesta have been proven safe and effective. Your doctor may sometimes prescribe an anti-nausea medication .
Keep Your Mouth Squeaky Clean
Regular brushing helps keep your mouth fresh and reduces queasiness in the future. It also decreases the risk of damage to teeth from vomiting.
Brush your teeth or rinse your mouth after each meal and after bouts of vomiting once your tummy has settled a bit. If your usual toothpaste contributes to nausea , ask your dentist to recommend another option or a good rinse. Or use plain water.
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Ginger And Peppermint Teas
Ginger has long been used to aid digestion and reduce abdominal discomfort. Studies show that it may also help relieve the symptoms of nausea.
Other options are to sip cold ginger ale or to add a slice of raw ginger to water or tea.
Snacks such as gingerbread, or ginger cookies may also help.
Peppermint tea may also help settle the stomach.
Prefer Eating Cold Foods
Cold foods such as yogurt, jello, fruit popsicles or salads can help relieve pregnancy sickness, as well as being light and easy to digest. This is because during pregnancy, digestion slows down due to the hormonal changes, which can cause more nausea.
Another option that may help is to have ice water or, alternatively, you can suck on some ice cubes.
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Tap Into The Power Of Ginger
Ginger is safe and effective in relieving nausea caused by morning sickness. But it doesnt seem to work for vomiting.
Ginger comes in many forms. Moms- to-be can take ginger supplements three or four times a day, with a total daily dose of about 1 gram. Foods that contain ginger may also help ease nausea. These include ginger ale, ginger lollipops, and ginger tea.
Things You Can Try Yourself
If your morning sickness is not too bad, your GP or midwife will initially recommend you try some lifestyle changes:
- get plenty of rest
- avoid foods or smells that make you feel sick
- eat something like dry toast or a plain biscuit before you get out of bed
- eat small, frequent meals of plain foods that are high in carbohydrate and low in fat
- eat cold foods rather than hot ones if the smell of hot meals makes you feel sick
- drink plenty of fluids, such as water
- eat foods or drinks containing ginger there’s some evidence ginger may help reduce nausea and vomiting
- try acupressure there’s some evidence that putting pressure on your wrist, using a special band or bracelet on your forearm, may help relieve the symptoms
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Risk Factors For Morning Sickness
It’s thought hormonal changes in the first 12 weeks of pregnancy are probably one of the causes of morning sickness.
But you may be more at risk of it if:
- you’re having twins or more
- you had severe sickness and vomiting in a previous pregnancy
- you tend to get motion sickness
- you have a history of migraine headaches
- morning sickness runs in the family
- you used to feel sick when taking contraceptives containing oestrogen
- it’s your first pregnancy
- you’re obese
- you’re experiencing stress
Visit the pregnancy sickness support site for tips for you and your partner on dealing with morning sickness.
Natural Ways To Fight Nausea During Pregnancy
Even tough nausea is a very common symptom during pregnancy, it can be relieved with simple natural measures such as chewing a piece of ginger, drinking some fresh lemonade, or sucking on a lemon popsicle.
Pregnancy nausea tends to appear more frequently in the morning but it can also happen several times a day, specially during the first trimester. It usually disappears after this stage but, in some cases, it can last through the entire pregnancy.
If nausea persists, or causes constant vomiting, you should inform your obstetrician, so that he can make a detailed assessment to evaluate the need os starting some type of medication to stop you from vomiting.
Following are some great natural ways to relieving nausea at home:
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How To Find Pregnancy Nausea Relief
If nausea strikes despite your best efforts to avoid it, cold foods may be soothing, especially water-rich choices like melons, grapes, berries, fruit smoothies, cucumbers and oranges. In fact, for some women, eating any form of citrus helps alleviate nausea even just sniffing a lemon can help. Others find relief by sipping vinegar mixed with warm water and honey .
Ginger is another antidote. A study published in the American Journal of Obstetrics and Gynecology found that ginger was somewhat helpful in alleviating morning sicknessmore so when taken in capsules than in any other form. Fresh ginger, ginger powder or dried ginger in tablet form is more potent than a less concentrated form of ginger, such as ginger ale, ginger snaps or prepared ginger tea.
Acupuncture can be a safe, effective alternative remedy as well most women need two or three treatments a week through the first trimester. Acupressure wristbands , designed to stimulate the acupuncture points that alleviate nausea, are also available. But the bands wont do much for women whose acupuncture points arent sensitive to surface stimulation.
Possible Causes Of Morning Sickness
The cause of morning sickness remains a mystery, but it is thought a combination of physical and metabolic factors play a significant role, including:
- High levels of hormones, including oestrogen
- Fluctuations in blood pressure, particularly lowered blood pressure
- Altered metabolism of carbohydrates
- The enormous physical and chemical changes that pregnancy triggers.
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What To Do If You Feel Sick All The Time
For moderate cases, described as strong or persistent symptoms that interfere with a womans quality of life or ability to take care of herself, doctors may recommend vitamin B6 supplements. Pregnancy depletes water-soluble vitamins such as B6 more quickly, so taking a supplement or loading up on food sources that contain B6, such as egg yolks, yogurt and whole grains, may help alleviate morning sickness. Work with your doctor to get the appropriate dose, says Johnson. The general recommendation if youre pregnant is 1.9 milligrams a day, while the therapeutic level can be up to 25 milligrams three times a day.
According to Johnson, relieving morning sickness often requires trial and error. Pregnancies are as unique as babies, so keep trying different remedies, she says.
Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.
