How to Manage Morning Sickness in Pregnancy: Natural and Non-toxic Solutions

06.09.24 0 Comments Posted by Johana Karasová

Pregnancy sickness, often called "morning sickness", affects more than half of pregnant women, especially in the first trimester. Although this condition is referred to as "morning," nausea can occur at any time of the day. For women who have decided on a non-toxic approach, it is important to look for natural and safe ways to manage this discomfort.

What causes morning sickness?

The exact causes of pregnancy sickness are not entirely clear, but they are thought to be related to the rapid increase in the hormone hCG (human chorionic gonadotropin) and estrogen in the body during the first weeks of pregnancy. Hormones, changes in metabolism and sensitivity to certain smells can be major factors.

Natural ways to manage nausea

1. Probiotics

Nausea and vomiting affects about 85% of pregnancies and can significantly affect quality of life, especially during early pregnancy. In a recent study, researchers found that probiotics significantly improved symptoms of pregnancy-related nausea, vomiting, and constipation. During pregnancy, hormones such as estrogen and progesterone increase, causing many physical changes. These increases can also alter the gut microbiome, likely affecting digestive system functions and causing adverse symptoms such as nausea, vomiting, and constipation. Probiotic intake also significantly improved quality-of-life symptoms such as fatigue, aversion to food, and difficulty maintaining normal social activities, as reported in questionnaires.

One finding was that low amounts of bacteria that carry an enzyme called bile salt hydrolase, which makes bile acid to absorb nutrients, were associated with more pregnancy-related vomiting. Probiotics increase bile salt hydrolase-producing bacteria, which may explain why probiotic supplements reduced levels of nausea and vomiting.

Another finding was that high levels of the gut microbes Akkermansia and A. muciniphila at the start of the study were associated with more vomiting. The probiotic significantly reduced the amount of these particular microbes and also reduced vomiting. This suggests that Akkermansia and A. muciniphila may be reliable biomarkers that can predict vomiting in pregnancy.

Another finding was that vitamin E levels increased after taking probiotics. Higher vitamin E levels were associated with lower vomiting scores. Probiotics have also been found to significantly help with constipation.

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2. Ginger

Ginger is one of the most commonly recommended natural remedies for pregnancy sickness. It has anti-inflammatory effects and can help calm the digestive system. You can consume it in the form of tea, capsules or candied ginger. A few pieces of ginger a day are enough to relieve discomfort.

3. B-complex vitamins

Vitamin B6 (pyridoxine) is often recommended to pregnant women because it can help reduce symptoms of nausea. Studies have shown that regular intake of vitamin B6 can help manage morning sickness. However, always consult your doctor about the correct dosage before using it.

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4. Soft diet

Eating smaller, more frequent meals can keep blood sugar levels stable and prevent bouts of nausea. It is recommended to avoid heavy and fatty foods, which can burden digestion even more. Dry biscuits, unsalted crackers or toast can be especially beneficial in the morning.

5. Hydration

Staying hydrated is key. If water is too heavy for your stomach, try drinking mineral water with lemon or cold ginger tea. Some women find it helpful to drink water in small sips between meals to avoid sudden overfilling of the stomach.

6. Aromatherapy and fresh air

Many women report that a sensitive sense of smell during pregnancy makes nausea worse. Essential oils such as peppermint or citrus can help relieve feelings of nausea. Just add a few drops to a diffuser or a tissue and breathe slowly.

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7. Acupressure

Acupressure wrist bands that apply pressure to the P6 acupressure point have been shown to be effective for some women. This point is located on the inside of the wrist and stimulating it can relieve nausea. You can give acupressure massage of this point s yourself, by pressing the point with the thumb of the other hand, holding it for a second and releasing it for a second. You need to massage for 1 minute, so you will press 30 times.

8. Sufficient rest

Tiredness can make nausea symptoms worse, so it's important to get enough sleep and rest. Some women find it helpful to rest in a supine position with their head elevated to prevent acid reflux, which can make nausea worse.

Prevention of morning sickness

While it's impossible to completely prevent morning sickness, there are steps you can take to help minimize its occurrence:

- Avoid triggers: Certain smells, foods, or even textures can trigger nausea. Identify your personal triggers and try to avoid them.

- Eat before getting out of bed: Many women report that eating dry food (such as crackers) before getting out of bed can alleviate morning sickness.

- Watch out for sugar: Sweet foods and drinks can increase acidity in the stomach, which can lead to nausea. Try to minimize your sugar intake, especially in the morning.

Conclusion

Morning sickness is a common symptom of pregnancy, but it can be very difficult for many women. Fortunately, there are many natural and non-toxic methods that can help relieve symptoms. It's important to be patient when looking for solutions and find what works best for you, and always consult your doctor before taking any major steps.

Sources:

- University of California Davis Health: https://health.ucdavis.edu/news/headlines/probiotics-improve-nausea-and-vomiting-in-pregnancy-according-to-new-study/2021/12

- American Pregnancy Association: https://americanpregnancy.org/

- Verywell Family: https://www.verywellfamily.com

- Mayo Clinic - Morning Sickness Remedies: https://www.mayoclinic.org