Dealing with Morning Sickness in the First Trimester

The term “morning sickness” is a gross oversimplification. The truth is, up to 70% of people in their first trimester experience nausea and vomiting, and it can happen any time of night or day. For most pregnant people, it begins around the 6th week of pregnancy and typically improves by the end of the first trimester, around 12-14 weeks. However, some people do experience symptoms throughout their entire pregnancy. Read on for tips on dealing with morning sickness.

Why does morning sickness occur?

Morning sickness occurs during pregnancy due to a combination of factors, though the exact cause is not fully understood, which can make dealing with morning sickness even more challenging.

However here are the key reasons why morning sickness is believed to happen:

1. Hormonal changes: The rapid increase in pregnancy hormones, particularly human chorionic gonadotropin (HCG) and estrogen, is thought to be a primary cause of morning sickness. These hormonal fluctuations can affect the digestive system and trigger nausea and vomiting.
2. Low blood sugar: Changes in blood sugar levels during pregnancy may contribute to feelings of nausea.
3. Blood pressure fluctuations: Alterations in blood pressure, especially lowered blood pressure, may play a role in causing morning sickness.
4. Altered carbohydrate metabolism: Changes in how the body processes carbohydrates during pregnancy could contribute to nausea and vomiting.
5. Increased sensitivity: Many pregnant women experience heightened sensitivity to smells and tastes, which can trigger nausea.
6. Stress and fatigue: Being overly tired or stressed may worsen morning sickness symptoms.
7. Genetic factors: There may be a genetic component to morning sickness, as women whose mothers or sisters experienced severe morning sickness are more likely to have it themselves.

Tips for Dealing with Morning Sickness

Adjust Eating Habits

If you’re feeling sick, you may have very little appetite. Or, you might have a variable appetite, with hunger hitting strong at certain parts of the day. One of the most effective ways to combat morning sickness is to modify your diet and eating patterns. Try to:

• Eat small, frequent meals throughout the day rather than three large ones.
• Start your day with simple carbs like dry crackers or plain biscuits before getting out of bed.
• Choose foods high in protein and carbohydrates, which are generally well-tolerated.
• Avoid greasy, spicy, and fatty foods that may trigger nausea.

Stay Hydrated

During pregnancy, your overall blood volume needs to increase by approximately 45-50%. Maintaining proper hydration is crucial, especially if you’re vomiting frequently:

• Sip water, ginger ale, or weak tea throughout the day.
• Try sucking on ice cubes if drinking fluids is difficult.
• Aim for 6 to 8 cups of caffeine-free fluids daily.

Identify and Avoid Triggers

When you feel nauseous most of the time, it’s hard to know exactly what triggers it. Try to pay close attention to what exacerbates your nausea:

• Avoid strong smells that trigger your symptoms.
• Stay away from foods that make you feel queasy.
• Wear loose, comfortable clothing to avoid constricting your abdomen.

Try Natural Remedies for Dealing with Morning Sickness

Some people find relief through natural remedies for morning sickness, such as:

• Ginger in various forms (tea, candies, capsules) can help alleviate nausea.
• Vitamin B6 supplements may be beneficial, but consult your doctor for the appropriate dosage.
• Acupressure wristbands or acupuncture might provide relief for some people.

Rest and Relaxation

Did you know that fatigue can worsen symptoms of morning sickness? Try to prioritize rest, especially in your first trimester. Many pregnant people struggle to listen to their bodies’ need for extra rest during this phase since the pregnancy might not yet feel fully “real.”

• Get plenty of sleep and take naps when possible.
• Try to minimize stress, as it can exacerbate symptoms.

Adjust Your Prenatal Vitamin Routine

Some people find that their prenatal vitamin might cause their morning sickness to worsen. If your prenatal vitamins are making you nauseous, try to:

• Take them with a snack or just before bed.
• Consider switching to chewable or gummy versions.
• Consult your healthcare provider about alternative ways to get essential nutrients.

When to Seek Medical Help for Morning Sickness

While mild to moderate morning sickness is generally not harmful to the mother or baby, severe cases (known as hyperemesis gravidarum) may require medical intervention to prevent complications such as dehydration and malnutrition. Contact your healthcare provider if:

• You’re vomiting more than 3-4 times a day.
• You’re unable to keep fluids down,
• You’re losing weight.
• Your symptoms persist beyond the first trimester or are severely impacting your daily life.

Morning Sickness: This Too Shall Pass

Remember, every pregnancy is unique, and what works for one person may not work for another. Be patient and try different strategies until you find what provides the most relief. Most importantly, don’t hesitate to reach out to your healthcare provider if you’re struggling with severe symptoms or have concerns about your morning sickness. Remember, morning sickness *will* eventually pass. For most people, it gets significantly better by the beginning of the second trimester.

By implementing these strategies and working closely with your healthcare team, you can navigate the challenges of morning sickness and focus on the exciting journey of your pregnancy.

Citations:
[1] https://my.clevelandclinic.org/health/diseases/16566-morning-sickness-nausea-and-vomiting-of-pregnancy
[2] https://www.mayoclinic.org/diseases-conditions/morning-sickness/diagnosis-treatment/drc-20375260
[3] https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-morning-sickness
[4] https://www.marchofdimes.org/find-support/topics/pregnancy/morning-sickness
[5] https://www.webmd.com/baby/morning-sickness-pregnant