Pregnancy is a wonderful time for most women, but just like everything else, it has its downsides. More than half of future moms experience morning sickness. Some are sick in the evening. Others struggle with nausea and vomiting if they haven’t gotten enough sleep. About eight out of 10 women feel nauseous during pregnancy. This condition is triggered by a variety of factors, such as low hCG levels, high cortisol levels, and vitamin deficiencies.
Simple lifestyle changes, such as getting more vitamin B and drinking plenty of water, can help relieve nausea. So, here are five ways to ease morning sickness during pregnancy:
Load up on Vitamin B
Vitamin B6 helps reduce morning sickness and boosts overall health. It also increases serotonin and norepinephrine levels, which affect mood. The recommended dose for pregnant women is 1.9 milligrams a day. This nutrient can be found in nuts, bananas, whole grains, potatoes, and beans. It is also available in supplement form.
Eat Small, Frequent Meals
Small, frequent meals keep your blood sugar levels stable and prevent insulin spikes. Having an empty stomach can make nausea worse. The same goes for large meals, fried foods, and heavy dinners.
Drink More Water
One of the best ways to ease morning sickness is to sip cold water, ice tea, or lemon juice. Proper hydration is essential for good health and can relieve nausea. Make sure you drink plenty of fluids even if you’re not thirsty. Dehydration can worsen morning sickness. Eventually, add peppermint oil and a few slices of lemon to a glass of water.
Harness the Power of Ginger
This spice has been used since ancient times for its beneficial effects on digestion. Ginger is more effective for nausea and indigestion than most medications. It also regulates blood pressure, boosts immunity, and increases metabolism. To reap its benefits, drink ginger tea or add this spice to smoothies, salads, and home cooked meals. You can also mix ginger with water and lemon juice to make a refreshing beverage.
Certain foods and smells can trigger morning sickness, so try to avoid them. These usually include fried foods, fatty foods, spicy foods, heavy perfumes, room fresheners, and strong odors.
There are many other things you can do to relieve morning sickness. Acupressure, acupuncture, hypnosis, and massage have proven effective against nausea during pregnancy. To ease your symptoms, keep bland snacks at hand and eat light meals. Chicken soup, sandwiches, salads, pretzels, crackers, and citrus fruit can help prevent and reduce nausea.