Top 5 Tips for Managing Morning Sickness

Morning sickness is generally experienced as nausea and vomiting and is an early sign of pregnancy. Typically this occurs from the fifth or sixth week of pregnancy and lasts until the fifteenth or sixteenth week. As many women will testify, this can often be ‘all day sickness’ rather than just in the morning.

Here are some top tips to ease these symptoms and stay healthy through the important first stage of your pregnancy.
1. Eat regularly: It is important to maintain balanced blood sugar levels. Low or fluctuating blood sugar levels can contribute to the intensity of nausea and vomiting. Pregnant women are encouraged to consume small regular meals, choosing from a range of fresh fruits, vegetables, complex carbohydrates and lean protein. Some women find that eating before getting out of bed can ease nausea in the morning, even if it is just a plain biscuit.
Snacks such as avocado on wholegrain bread or biscuits, raw, unsalted nuts and seeds, boiled eggs, banana and plain natural yoghurt are all nutritious choices that are gentle on a sensitive stomach (and nose!). Avoid sugars and refined carbohydrates as they are devoid of nutrients, exacerbate blood sugar fluctuations and can make you feel worse in the end.

2. Enjoy adequate sleep: Fatigue can exacerbate feelings of nausea, and it is particularly important to get plenty of sleep in the early stages of pregnancy. Many women experience low energy levels in the first trimester and need lots of early nights in order to get enough sleep. An afternoon nap can help to ease this overwhelming tiredness and subsequent nausea. Get your partner on board to support you in this and let unnecessary demands on your time slide so that you can get the sleep you need.

3. Ginger & vitamin B6: Preliminary research suggests that supplemental ginger and vitamin B6 may help to alleviate nausea and vomiting of early pregnancy. Vitamin B6 can be found in a good quality pregnancy multi vitamin and mineral that is designed to support the nutritional demands of pregnancy. Ginger can be taken as a herbal extract or tablet or even as a tea. A tea can be made by grating fresh ginger into boiling water and let it seep for 5-10 minutes (or to taste), strain and drink. This can be enjoyed throughout the day. If you decide to take these supplements it is always important to discuss this with your healthcare professional to ensure they are safe and appropriate for you.

4. Acupuncture: Pressure points on the meridians of the body may help to alleviate nausea and vomiting. It is worth consulting a qualified practitioner to treat you, who may be able to show you acupressure points you can use yourself with finger pressure.

5. Essential oils: Aromatherapy can be helpful to ease symptoms of morning sickness. Oils such as lavender, rose, chamomile and tangerine can be used in an oil burner or added to a massage oil or cream. You may like to consult a qualified aromatherapist to choose the most appropriate oil combination for you and the best way to utilise the oil effectively.

AUTHOR
Danielle Steedman is a qualified Naturopath with over 12 years’ experience developing her passion for natural health. Danielle utilises herbal and nutrition medicine to help her patients achieve health and vitality, and has a special interest in women’s and children’s health. She is a naturopath at Blackmores Naturopathic Advisory Service, who provide free, reliable natural health information to the community.