Pregnancy is frequently described as a miraculous journey, but for many women, it is accompanied by a less-than-welcome companion: morning sickness. This common but difficult aspect of pregnancy can make you feel exhausted, frustrated, and even hopeless at times. However, it is important to remember that, while unpleasant, morning sickness is usually temporary and can be managed with strategies. If you're struggling to cope with morning sickness, here are our most trusted tips to help you get through this difficult time while remaining hopeful:
What is morning sickness?
Morning sickness, despite its name, morning sickness can happen at any time of day or night. It is characterized by nausea and vomiting and is thought to be caused by hormonal changes during pregnancy, specifically high levels of human chorionic gonadotropin (hCG) and estrogen. Knowing that morning sickness is a normal and temporary part of pregnancy may help you deal with it more effectively.
Tips on handling it
- Hydration
Dehydration can worsen nausea and vomiting, so it's crucial to stay hydrated, even if you struggle to consume fluids. Drink water, herbal teas, or electrolyte-rich beverages throughout the day to avoid dehydration. If you have trouble drinking liquids, try sucking on ice chips or some fruity popsicles.
- Eat small, but frequent
Instead of three large meals, aim for smaller, more frequent meals throughout the day. Eating small amounts of bland, easily digestible foods such as crackers, toast, or rice can help alleviate nausea. Avoiding spicy, fatty, or strongly flavored foods may also help reduce symptoms.
- Ginger!
Many women find ginger an effective natural remedy for nausea, particularly morning sickness. To help settle your stomach, try ginger tea, ginger ale, ginger candies, or ginger supplements. Some mothers even find relief from ginger-flavored snacks or meals.
- Prioritise
To alleviate morning sickness symptoms, avoid fatigue and stress. Take naps during the day, practice deep breathing exercises, or engage in activities that allow you to unwind and relax. Remember that it is acceptable to ask for help with household chores or childcare to give yourself time to rest.
- Avoid triggers
Identify triggers that worsen morning sickness symptoms and avoid them whenever possible. This could include strong smells, foods, or intense activities that make you feel nauseous. Creating a comfortable environment may help you gain control of your symptoms.
- Medication
If severe morning sickness is affecting your quality of life, consult your healthcare provider for medication options. There are several safe and effective medications for nausea and vomiting during pregnancy. Your healthcare provider can assist you in determining the best treatment plan for your specific needs.
- Seek and accept support
Reach out to your partner, family, friends, or healthcare provider for encouragement and help. Having someone to talk to about your experiences and feelings can make a huge difference. Participating in online pregnancy support groups or forums, such as those held by Goud (@goud.pk) can also help you feel more connected and understood.
- Redirect focus
Although morning sickness can be challenging, it's important to remember the positive aspects of your pregnancy. Remember that morning sickness is often a sign of a healthy pregnancy and will most likely subside as you progress through the first trimester. Keep a journal or gratitude list to record your feelings of joy, excitement, and anticipation as you prepare to welcome your baby into the world.
While morning sickness can be difficult and overwhelming at times, remember that you are not alone and that there are strategies to help you cope. You got this Mama – Stay strong!
