Tips to reduce morning sickness

Morning sickness (which btw does NOT just happen in the morning), can be both a blessing and a curse. It’s confirmation that yes, you’re still pregnant, but it makes being pregnant after infertility or loss a whole lot worse too.  Because when we’re feeling sick……we’re tired, and we’re lacking in energy and motivation to do anything but lay on the lounge, which affects our mental health.

And that’s when our monkey mind kicks up a gear.  We don’t think properly and our minds more easily wander to that “what if?” scenario. Our whole world seems to be crashing down around us and we’re powerless to stop it…..because we feel so sick.

And then there is the guilt.  We should be grateful that we’re sick, shouldn’t we?  Others would kill to be in our position.  If this is where your mind goes, let me clarify something for you. You don’t have to love every moment or be grateful for everything you experience in your pregnancy. Because let’s be real here – there’s a lot of shit that happens to your body when you’re pregnant, that people don’t talk about.  Funky stuff where you gross yourself out.  Pregnancy is NOT glamourous, despite what people promote and show on Instagram and Pinterest. 

It’s ok to say that you hate your morning sickness (being mindful of your audience of course).  You won’t jinx this pregnancy because you spoke that out loud – I promise! Nor does it mean you’re not grateful that you’re pregnant right now.  Of course you’re grateful.  But you don’t have to be thankful for puking so much that you wet your pants (yes, that happens too).

On the other side, just because you DON’T have morning sickness does not mean there is anything wrong either.  The cause of morning sickness is not totally known. It may be caused by low blood sugar or the rise in pregnancy hormones. And it’s inconsistent – there is no way of knowing whether you’re going to get it or not.  For your first pregnancy you may have experienced it, and this one you don’t.  It’s random and a complete luck (or not) of the draw.

So now that we’ve clarified a few things, and you have permission to say what you REALLY feel without guilt, how do we alleviate your morning sickness?  Because you deserve to feel a little relief on a path that is already hard enough for you.

Here are my top tips and suggestions for reducing your morning sickness -  

1. Usually, the hungrier you are the more nauseous you feel, and the more nauseous you feel, the less you’re able to eat. It’s a viscous cycle! So, try not to have an empty stomach. Keep some dry salty crackers by your bed to eat first thing in the morning, or if you get up in the middle of the night.  

2. Drink your food – sometimes the action of chewing can make us feel worse, so try making a smoothy packed full of goodness. Cold foods can sometimes help too.

3. Don’t be in the same room as someone cooking something aromatic because it can cause nausea – and also, you’ll be less likely to want to eat that food afterward. If someone in the tea room at work is reheating some smelly food, ensure you move out of the room quickly and get some fresh air.  

4. Ginger has anti-nausea properties, so try it in every form.  You can have it in a juice, ginger ale, ginger tea or candies (hard boiled ones so you don’t have to chew them).  Peppermint tea can also help.

5. Sometimes fizzy water or carbonated drinks can help, or even citrus – try lemon in water.

6. Eating watery food – try a watermelon as opposed to a banana.

7. Fresh air and movement. Go for a walk outside or even just sit in the sun for a few minutes.

8. Earthing – this is a concept of connecting to the earth (putting your bare feet on the ground), which can reduce inflammation and calm you down.  Sometimes stress can exacerbate nausea, so this is a great way to reduce both.

9. Wear loose and comfortable clothing. Restrictive or tight clothing can actually worsen symptoms.

10. Make sure you’re getting plenty of rest. Lay down (if this helps) close your eyes and take a few deep breaths.

These are some things that may work for you; however, you’ll need to experiment to find out what works for you.  If there’s a particular time of day that you find you’re less nauseous, make sure you eat then.  It’s also a good idea to take your prenatal vitamin then too, so you keep it down and ensure you’re getting the right nutrients.

If you’re vomiting more that 3-4 times a day and are worried about whether you’re getting enough food and water, please consult your doctor, who may be able to provide medication to help. 

More than anything, be gentle with yourself. Trust your instincts – you know your body better than anyone else, so if you’re worried, always check with your doctor.

Luckily, morning sickness is more prevalent in the first trimester, so there is hopefully an end in sight for you very soon.  Remind yourself that this feeling is temporary. But it’s ok to hate this part of pregnancy.

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