Ultimate Guide to Morning Sickness

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The dreaded pregnancy morning sickness. One of the many symptoms you may come across during your pregnancy and one of the most common.

An estimated 80% of pregnant women will experience morning sickness in one form or another.

For some, it’s a passing side effect that lasts only a few weeks and for others, it’ll follow you throughout the entire 10-month process of growing your baby.

While no solution fixes morning sickness every time, there are some foods you can eat that are easy to keep down and may help you feel better.

Whether you’re a first-time mom or a seasoned pro, this article is a must-read for anyone looking for relief from morning sickness. So, grab a cup of ginger tea, and let’s dive in!

Want to know what else to expect during pregnancy?Here’s how you can prepare.

Causes of morning sickness

While scientists haven’t pinpointed exactly what causes morning sickness in pregnant women, many reasons contribute to the feeling. Not all women feel morning sickness the same.

Here are the reasons you might feel morning sickness during your pregnancy.

Hormones

Your body goes through several hormone changes during pregnancy, including the increase of estrogen and hCG which may be the cause of nausea and vomiting.

Since estrogen and hCG increase in such large amounts during the early stages of pregnancy it can affect your gastrointestinal tract and nervous system.

Estrogen, for example, can affect the part of the brain that regulates nausea and vomiting, leading to an increase in these symptoms. Additionally, hCG can cause the stomach to empty more slowly, which can lead to feelings of nausea and discomfort.

It’s important to note that every woman’s experience with morning sickness is unique, and the severity and duration of symptoms can vary widely. While hormones are a significant contributor to morning sickness, other factors such as stress, fatigue, and certain foods may also play a role. If you’re experiencing severe or prolonged symptoms, it’s important to talk to your healthcare provider for personalized guidance and treatment options.

Not sure if these symptoms are from pregnancy? Here are 7 Early Signs That You Could Be Pregnant.

Stress or fatigue

Stress and fatigue can contribute to morning sickness in several ways and these symptoms happen easily when you’re pregnant.

Firstly, stress and fatigue can affect the body’s hormone levels, particularly the stress hormone cortisol. Cortisol can disrupt the digestive system and cause nausea, which can lead to morning sickness symptoms.

Secondly, stress and fatigue may change your eating habits and food choices. When under stress or experiencing fatigue, it’s common to crave high-fat or sugary foods(for me, it’s chocolate), which can exacerbate nausea and lead to other digestive issues.

Thirdly, stress and fatigue affect sleep patterns, which disrupts the body’s natural rhythms and contribute to morning sickness symptoms. Poor sleep can also lead to a weakened immune system, making it more difficult for the body to fight off infections and other ailments.

Pregnant women should always prioritize rest and relaxation to help manage stress and fatigue during pregnancy. This can include taking breaks throughout the day, engaging in stress-reducing activities such as meditation or yoga, and prioritizing a healthy sleep routine. Additionally, consulting with a healthcare provider or registered dietitian can help develop a personalized nutrition and lifestyle plan to help manage morning sickness symptoms.

Sensitivity to Odors

Sensitivity to odors is a common symptom of morning sickness during pregnancy, and it can greatly contribute to the severity of symptoms. When a woman is pregnant, her sense of smell may become heightened due to hormonal changes, making certain odors more potent and overwhelming.

This sensitivity to odors can trigger nausea and vomiting, as the brain perceives the smell as a potential threat to the body. Additionally, certain smells may trigger a specific memory or association that can exacerbate symptoms.

Try to avoid triggers as much as possible. This may include avoiding certain foods or cooking methods that produce strong smells, wearing a mask or scarf to help filter out strong odors, and staying in well-ventilated areas. Additionally, practicing relaxation techniques such as deep breathing or meditation can help reduce the body’s response to triggers and alleviate symptoms.

Food aversions

Food aversions are a common symptom of morning sickness during pregnancy, and they can contribute to the severity of symptoms in several ways.

Firstly, food aversions can lead to a lack of adequate nutrition. If you’re avoiding certain foods due to aversions, you may not be getting enough of the nutrients you need to support a healthy pregnancy. This can lead to feelings of fatigue, weakness, and nausea.

Secondly, food aversions can cause anxiety and stress around mealtimes. If you’re anxious or stressed about eating due to aversions, this can exacerbate morning sickness symptoms and make it more difficult to eat enough to support a healthy pregnancy.

Thirdly, food aversions contribute to the development of other digestive issues such as constipation or acid reflux. If you’re avoiding certain foods, the foods you choose to eat can lead to digestive issues and exacerbate morning sickness symptoms.

It’s important for pregnant women experiencing food aversions to work with their healthcare provider or a registered dietitian to develop a nutrition plan that meets their individual needs.

This may include incorporating alternative sources of key nutrients or experimenting with different cooking methods or flavorings to make foods more palatable. Additionally, practicing relaxation techniques such as deep breathing or meditation can help reduce anxiety and stress around mealtimes and alleviate symptoms.

Embryo protection

Some believe that morning sickness is beneficial during pregnancy.

It could be the body’s response to protect the embryo by causing aversions to toxic chemicals, caffeinated drinks, and alcohol.

Studies show that women who experience some form of morning sickness are less likely to miscarry.

There’s also evidence to support that symptoms of morning sickness decrease the risk of preterm birth, low birth weight, and perinatal death.

Although we don’t know the certainty of these claims, it’s nice to know that there may be a silver lining to this dreaded symptom.

Blood pressure fluctuation

Blood pressure changes during pregnancy can contribute to morning sickness symptoms in some women. The hormonal changes that occur during pregnancy can cause blood vessels to relax and widen, which can lead to a drop in blood pressure, particularly in the first and second trimesters. This drop in blood pressure can cause dizziness, lightheadedness, and nausea, which can contribute to morning sickness symptoms.

Additionally, some women may experience a condition called gestational hypertension, which is high blood pressure that develops during pregnancy. This condition can also cause nausea, vomiting, and other symptoms that may contribute to morning sickness.

You need to monitor your blood pressure regularly during pregnancy, particularly if you have a history of hypertension or other health conditions that may increase your risk. In some cases, healthcare providers will recommend medications or other interventions to help manage blood pressure and alleviate morning sickness symptoms.

Physical changes

Physical changes that occur during pregnancy can contribute to morning sickness symptoms in several ways.

As we’ve mentioned throughout this article, one of the primary physical changes that can contribute to morning sickness is the hormonal changes that occur during pregnancy. The increased levels of hormones such as estrogen and progesterone can affect the digestive system, causing it to slow down and leading to feelings of nausea and vomiting.

Additionally, as the uterus grows and expands to accommodate the developing fetus, it can put pressure on the stomach and intestines, which can contribute to feelings of nausea and discomfort.

Other physical changes such as fatigue, dehydration, and changes in blood sugar levels can also contribute to morning sickness symptoms. Dehydration can cause feelings of nausea and dizziness, while changes in blood sugar levels can cause fluctuations in energy levels and contribute to feelings of nausea and weakness.

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Foods to avoid

Spicy foods: Spicy foods can irritate the digestive system and make morning sickness worse.
Fatty or fried foods: These foods can be difficult to digest and may exacerbate nausea and vomiting.
Citrus fruits and juices: The acidity in citrus fruits and juices can cause heartburn and aggravate nausea.
Coffee and tea: Caffeine can increase stomach acid and worsen nausea.
Sugary foods and drinks: Foods and drinks high in sugar can lead to blood sugar spikes and crashes, which can trigger or worsen morning sickness.
Strongly flavored or odorous foods: Certain foods, such as onions or garlic, may have strong smells that can exacerbate nausea.

It’s important to note that every woman’s experience with morning sickness is unique, and what triggers symptoms for one woman may not affect another. If you’re experiencing morning sickness, it may be helpful to keep a food diary to track which foods worsen your symptoms. Additionally, consulting with a healthcare provider or registered dietitian can help you develop a personalized nutrition plan to manage your symptoms.

Best foods for morning sickness

Ginger: Ginger has been shown to have anti-inflammatory and anti-nausea properties, and may help alleviate morning sickness. Try sipping on ginger tea, eating ginger snaps, or adding fresh ginger to smoothies or stir-fries.
Complex carbohydrates: Foods such as whole-grain bread, crackers, and cereal can help stabilize blood sugar levels and prevent nausea and vomiting.
Protein-rich foods: Protein can help prevent blood sugar crashes and may help reduce nausea. Try incorporating protein-rich foods such as eggs, lean meat, and nuts into your diet.
Cold or room-temperature foods: Hot or spicy foods can exacerbate morning sickness, so try opting for cold or room-temperature foods instead. Smoothies, yogurt, and cold soups are all good options.
Bland foods: Foods such as rice, bananas, and toast may be easier to tolerate and can help settle the stomach.
Vitamin B6-rich foods: Vitamin B6 has been shown to reduce nausea and vomiting in pregnant women. Foods such as bananas, avocados, and chickpeas are good sources of vitamin B6.

Conclusion

In conclusion, morning sickness is a common experience during pregnancy that can be uncomfortable and challenging for many women. While the exact causes of morning sickness are not fully understood, hormonal changes, physical changes, and other factors such as stress, fatigue, and sensitivity to odors may all play a role.

While there is limited research on the relationship between morning sickness and birth outcomes, it is generally considered a normal part of pregnancy and is not likely to have a significant positive or negative effect on birth outcomes.

If you’re experiencing morning sickness symptoms, there are several lifestyle changes and treatments that can help alleviate symptoms and improve your overall well-being during pregnancy. These may include getting enough rest, staying hydrated, eating small, frequent meals throughout the day, and avoiding triggers such as strong smells or certain foods. It’s important to talk to your healthcare provider for personalized guidance and treatment options if you’re experiencing severe or prolonged morning sickness symptoms.

Remember, every woman’s experience with morning sickness is unique, and it’s important to prioritize your health and well-being during this exciting and challenging time.

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