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Morning sickness and nausea are very common symptoms during pregnancy. According to a study conducted by the US National Library of Medicine, 80% of pregnant women suffer from nausea during the first months of pregnancy.
Morning sickness is usually linked to specific foods or odors. Yet, some women feel it in the morning, and others are nauseous throughout the day. However, it doesn’t have any harmful effects on the baby and you will start feeling better by weeks 13-16 of your pregnancy.
Here are some natural ways that can help you ease morning sickness or nausea:
Eat a dry snack before getting out of bed
The worst thing a pregnant woman with morning sickness could do is to get straight out of bed in the morning. It’s recommended to first have a dry snack like a cracker, dry toast, or a handful of nuts. Dry foods help in absorbing the fluids in your empty stomach that trigger nausea. Chew slowly, then get out of bed and have your breakfast.
Include vitamin B in your diet
Shortage in vitamin B6 might cause morning sickness. That’s why it’s very important to include foods rich in vitamin B6 in your diet like fish, chicken, peanuts, milk, and potatoes.
Avoid certain foods
There are some kinds of foods that are not recommended during pregnancy and might cause nausea like greasy, spicy, and gas-producing foods. Instead, focus on high proteins and complex carbohydrates.
Avoid sharp odors
There is no single rule that applies to all women. Some pregnant women might be offended by certain odors, yet, other women find it okay. Annoying odors include smoke, perfumes, and melted butter.
Eat small frequent meals
The majority of women skip meals when feeling morning sickness. However, an empty stomach makes it worse. It’s always better to have small meals and snacks like fruits or nuts every 1-2 hours instead of having three big meals. This will maintain your sugar level and you won’t feel full.
You can eat more cold meals as hot food’s smell sometimes trigger nausea. It’s also important to track when you feel sick and reschedule your meals.
Avoid sleeping or lying down after eating
Sleeping or lying down immediately after a meal will probably hinder digestion and make nausea worse. It’s always better to leave some time between eating and sleeping to avoid acidity which is very common during pregnancy.
Don’t skip ginger
Ginger is a good natural remedy to avoid nausea and soothe an upset stomach. You can have a ginger tea or ask your gynecologist for ginger capsules.
Sniff or suck on lemons
Although it’s not proved by science, sniffing or sucking on a lemon works well with some pregnant women in easing morning sickness. You can also add some lemon slices to your tea or water for a nice detox drink.
Further reading: Reasons for Bleeding During Pregnancy.