If you’re pregnant and feeling nauseous, you’re not alone. Three-quarters of all pregnant women experience nausea and vomiting associated with morning sickness. If you’re feeling only occasional or mild queasy, consider yourself lucky!
What causes morning sickness?
There are many theories about why pregnant women experience nausea, including the high pregnancy hormone hCG in the blood in the first trimester, elevated oestrogen levels, gastro-oesophageal reflux, the relative relaxation of muscle tissue in the digestive tract (which makes digestion less efficient), and the enhanced sense of smell that pregnant women develop. However, the exact cause is unknown.
There is no one-size-fits-all when it comes to morning sickness during pregnancy. Some women have only occasional queasy moments, while others may feel nauseous all day long but never vomit. Others may do it frequently. There are several reasons for these variations:
Hormone Levels
If you’re pregnant with more than one baby, you might have more morning sickness because of your higher hormone levels. If your hormone levels are lower than normal, you might have less morning sickness or none at all. But even if your hormone levels are normal, you might not have any morning sickness.
Sensitivity
Pregnant women with more sensitive nausea command centres, for example you are prone to get car sick, are more likely to have severe nausea and vomiting. Not the type of woman that gets seasick or dizzy easily? Great! While this doesn’t mean you are not going to experience it, you are less likely to.
Stress
When you’re pregnant, it’s important to do everything you can to stay calm and relaxed. That means avoiding anything that could cause you unnecessary stress. Unfortunately, it’s not always possible to avoid stress entirely. If you find yourself feeling overwhelmed, try some relaxation techniques to help ease your symptoms.
Fatigue
If you’re pregnant and feeling fatigued (either physically or mentally), you’re not alone. Fatigue is a common symptom during pregnancy, particularly in the first trimester. There are many possible explanations for fatigue, including hormonal changes, increased blood volume, and disturbed sleep. Fatigue can also be exacerbated by morning sickness (or vice versa, severe morning sickness can lead to increased fatigue).
How to minimise morning sickness
Don’t get out of bed before snacking- Chase away morning sickness by eating small meals throughout the day and keeping snacks by your bedside. Nausea is most likely to occur when your stomach is empty, so make sure to avoid going too long without eating. If you do find yourself getting sick in the middle of the night, try having a snack before getting out of bed to help settle your stomach.
Eat late – We know you’re tired, but try to eat a light snack before bedtime. It’ll help your stomach feel better when you wake up in the morning.
Eat healthy – Be sure to eat a diet that’s high in protein and complex carbohydrates. This can help you avoid feeling nauseous. Eating nutritious food in general may also help, so do your best to eat well.
Get enough fluids – If you’re pregnant and find yourself vomiting frequently, it’s more important to focus on getting enough fluids than solids. Try drinking your vitamins and minerals in smoothies, soups, and juices, or eating fresh fruits and vegetables that are high in water content.
Mix it up – Finding that crackers are the only thing you can keep down, but are now becoming associated with nausea? Try switching to another comforting carb.
Brush your teeth – Make sure to brush your teeth with a toothpaste that won’t make you more nauseous, and rinse your mouth after each time you vomit and after each meal. This will help keep your mouth clean and fresh and reduce the risk of damage to your teeth or gums from the bacteria in vomit residue.
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