Ah, the joys of pregnancy—glowing skin, growing hair, and… morning sickness? If you’re one of the many moms-to-be dealing with pregnancy nausea and vomiting, you know this phase is awful.
Though it usually strikes between 4 to 16 weeks, it sometimes likes to stick around a bit longer (thanks, hormones!). But don’t worry—there are plenty of ways to manage those queasy moments and keep you feeling as fabulous as possible.
Rethink Your Prenatals to Combat Pregnancy Nausea
During the first 12 weeks, prenatal vitamins containing iron can make nausea worse. Iron supplements can be harsh on an empty stomach, which can exacerbate morning sickness.
Instead, take a break from the iron and stick to 0.4-.8 mg of folate daily for that crucial early support.
Additionally, choosing chewable or liquid vitamins might ease pregnancy nausea as they are often easier to digest than pills.
You can try chewable or liquid vitamins, too!
Snack Like It’s Your Job
Eating frequently can keep nausea at bay.
Keeping blood sugar levels stable is key, as sudden drops can trigger queasiness. Proteins are your new best friends.
Often nausea gets worse because of the up and down blood sugars. Instead of waiting until you’re really hungry, try eating small snacks every one to two hours, even if it’s just a handful of nuts or a slice of cheese.
Eat your dry cracks or easy carbs, because Light, odorless foods can help settle your stomach, but as soon as everything settles down, go straight for 8-10 grams of protein.
Cheese Sticks for the win! Keep some snacks on your nightstand and nibble before even stepping out of bed!
Ditch the Grease and Spice
While that spicy taco might be tempting, greasy and spicy foods are notorious for worsening nausea. These foods can irritate your stomach lining, leading to more frequent bouts of queasiness. Bland, easy-to-digest foods are definitely easier on your stomach, tho! Think of foods like plain rice, applesauce, or toast—easy on the stomach and less likely to trigger nausea.
The Magic of Vitamin B6 and Ginger
Vitamin B6 can work wonders for nausea. Not only does it help balance hormones, but it’s also considered safe in moderate amounts during pregnancy.
Try 25 mg of B6, three times a day to help curb the queasiness.
Ginger is great, too, but it has to be a dose! 1000 mg of ginger has been proven to reduce nausea as well as Zofran. Take 250-300 mg, 3-4 times a day.
It comes in capsules or pills. You can also try ginger tea for pregnancy nausea, which has the added benefit of hydration and soothing warmth.
Catch Those Zzzs to Combat Dizziness and Pregnancy Nausea
Rest is essential! Pregnancy can be exhausting, and exhaustion often intensifies dizziness and pregnancy nausea.
Exhaustion makes everything worse, and when you’re tired, nausea can intensify. Make sure you’re getting enough sleep and taking it easy when your body needs it.
No matter how tiny your sparkle baby is- you are still growing a whole human!
Even short naps throughout the day can help reset your body and mind, making nausea more manageable. Remember, growing a human is hard work, so give yourself some grace!
One Food at a Time
If your stomach’s feeling sensitive, try eating just one food at a time. It’s easier to digest and helps avoid overwhelming your digestive system.
By introducing only one type of food, you give your digestive system a break and make it easier for your body to absorb the nutrients without upsetting your stomach.
On that note, make sure you are chewing your food well. Large chunks of food in your stomach will have to stay there longer, giving you more time to feel nauseous. Adding digestive enzymes can help, too.
Go Herbal with Tea for Pregnancy Nausea
Natural remedies like ginger tea, peppermint tea, or raspberry leaf tea can help soothe nausea.
Not only do they help soothe nausea, but they also offer relaxation benefits. If you’re not a tea drinker, peppermint Altoids or Ginger Chews are great alternatives.
Many find that sipping on tea throughout the day keeps nausea at bay and provides comfort during those tougher moments.
When to Call Your Midwife
If nausea and vomiting become persistent and unbearable, or you can’t keep food or fluids down for more than 12 hours, reach out to your midwife immediately. It’s always better to get help early!
Final Thoughts
Pregnancy nausea may feel like a rollercoaster, but it won’t last forever.
Remember to take it slow, be patient with yourself, and rely on small strategies to get through each day. Take it one meal, one snack, and one day at a time, and remember—you’ve got this, mama!
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