Morning sickness survival is one of the first signs you’ve entered the trenches of motherhood. The March of Dimes estimates about 70% of pregnant women experience morning sickness from about week 4 to week 12. It’s possible to experience nausea the entire pregnancy or even intermittently depending on how your body reacts to foods and stimuli you are comfortable with when not pregnant.

Morning sickness can hit at random times and all day long. When you first wake up, your stomach is empty and you’ll feel most sensitive to the hormonal changes that you didn’t notice while sleeping. 

According to the Mayo Clinic, if you are prone to motion sickness, migraine headaches, or nausea when taking birth control pills with estrogen, you’re more likely to experience morning sickness. If you happen to be carrying multiples or a girl, it could be a little worse.  It’s common to feel stronger symptoms while taking IVF hormones. Morning sickness is also a sign that your placenta is functioning the way it’s supposed to. It’s creating the hormones that will sustain the growth and development of your child. 

The first and easiest tip for morning sickness survival is to watch what you eat. It’s really important to be mindful of what you’re eating and how often you’re eating it when morning sickness is part of your daily routine. Laying down right after a large meal isn’t advised.  The relaxed muscles that come with pregnancy mean you’re likely to experience acid reflux as well. Spicy and fatty foods will not only increase nausea, but make acid indigestion much more uncomfortable. In this situation, Tums might help, but avoiding acidic and fatty foods is better.

1.       Before getting out of bed in the morning, nibble on a light snack and sip water. Try dry carbs like toast, crackers, and pretzels.  Sometimes fresh fruit can help too. Mouthwash and a spit bucket near the bed is a good idea to get the taste of morning breath under control.

2.       Try sucking on sugar free hard candies.  There are companies that cater to pregnant women with candy for nausea, but they focus on citrus flavors and ginger.  Fresh cut ginger and lemon (pulp and zest) infused in water can help you throughout the day. Avoid the lemon pith, as it will make your water bitter. 

3.       Strong smells can trigger a bout of nausea.  In pregnancy, your sense of smell is incredibly sensitive. Speak up about how you feel.  If the smell of food cooking is going to make you sick, ask someone else to cook while you lock yourself in a bedroom or sit outside.  Walking through a mall is a good way to get in prenatal exercise, but not if you’re running from the food court. Ask someone to accompany you to get what you need. 

4.       Stay hydrated. The trick with morning sickness is to try a to put a little bit of something in your mouth, then a little more throughout the day if it feels okay.  If you are having a hard time keeping things down or getting something past your lips in the first place, dehydration can set in. Even slight nausea can become unbearable if coupled with dehydration.   Dehydration can start contractions as your pregnancy progresses. Sip something all day throughout your pregnancy.

5.       Track your patterns. What makes you feel sick? How can you avoid it? Is it someone’s perfume? Is it eating too much or too little? Is it stress? Acupressure bands or even time with an acupuncturist might alleviate symptoms.

6.       Talk to your doctor. There’s no need to suffer without bringing it up in an appointment. They can assess the situation and offer comfort if not medical intervention. Severe morning sickness can potentially lead to hyperemesis gravidarum.  The American Congress of Obstetricians and Gynecologists estimates this as only 3% of pregnancies. This is not something you should worry about, but they wouldn’t be doing their job if they didn’t assess your medical needs.

7.       Try deep breathing in through your mouth, and out through your nose at a slow count of 8. Stress can make morning sickness worse, and keeping your cool will help you feel your best.

8.       Go with it and be prepared.  Morning sickness will come and go at random times.  Prepare a makeup bag with essentials like a travel toothbrush and facial wipes to go with your mouthwash.  Keep saltine crackers nearby and fresh fruit so you’re never actually hungry. 

My Bonus: Self-care is so important.  Avoid overheating and get plenty of rest. De-stress regularly and eat well. The best thing you can do for your baby is to make sure you are taking care of yourself. If you’re feeling hungry and weak, or thirsty, you have already taken too long to take care of yourself.

References:

Morning Sickness and Risk Factors (Mayo Clinic)

Morning Sickness (March of Dimes)

I know, not my normal writing style, but I wanted to change things up.