Pregnancy brings along a series of bodily changes that can sometimes be overwhelming and challenging for would-be mothers. One such challenge that a majority of pregnant women face is nausea, which is often caused by hormonal changes.

Nausea is not always accompanied by vomiting, but it can last for a few hours or even an entire day. If you’re experiencing pregnancy nausea, don’t fret; there are a few simple tips and tricks that can help alleviate or manage your symptoms.

1. Eat smaller meals and snacks more frequently

When you’re pregnant and experiencing nausea, the last thing you might feel like is eating. However, maintaining a steady flow of small and frequent meals throughout the day can help alleviate nausea, particularly if your stomach is empty.

Instead of three large meals, try to eat six smaller meals, spaced out evenly. Additionally, snacks like crackers and fruit can also help keep nausea at bay.

2. Stay hydrated

Drinking enough water and staying hydrated is essential, especially when dealing with nausea. Dehydration can worsen symptoms of nausea, leading to a vicious cycle of feeling worse.

Sip water throughout the day, and if you’re unable to keep water down, try sucking on ice chips or taking small sips of a sports drink mixed with water. Ginger tea or mint tea can help keep nausea under control.

3. Avoid strong odours and trigger foods

Pregnant women’s sense of smell can become extremely sensitive, particularly during the first trimester. Strong odours can trigger symptoms of nausea, making it important to avoid places with strong smells or use a mask while cooking.

Additionally, certain foods may trigger nausea, and it’s best to be aware of your body’s reactions to specific foods to avoid them in the future.

4. Get enough rest

Pregnancy can be exhausting, and lack of sleep can worsen symptoms of nausea. Ensure you’re getting enough rest and that you take naps when possible.

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If you’re unable to sleep at night, try relaxation techniques such as meditating or listening to calming music. Avoid long naps during the day as this can impact nighttime sleep.

5. Try acupressure or ginger supplements

Acupressure or acupuncture and ginger supplements have been found to be helpful in reducing symptoms of nausea for some pregnant women.

Acupressure involves applying pressure at certain points on the body, while ginger supplements or ginger chews can help alleviate symptoms of nausea. Always speak with your health care provider before trying supplements or alternative treatments.

6. Stay active

Maintaining an active lifestyle during your pregnancy can help reduce nausea and improve overall health. Activities such as gentle yoga, walking, or swimming can help alleviate symptoms of nausea.

If you’re unsure about what activity level is safe for you, consult with your healthcare provider.

7. Know when to seek medical attention

While nausea during pregnancy is common, severe symptoms can be indicative of something more serious.

Be aware of any signs of dehydration, such as dark urine or infrequent urination, or symptoms that are causing severe discomfort, such as constant vomiting or the inability to keep any food or liquid down. If you’re experiencing these symptoms, seek medical attention from your healthcare provider.

Conclusion

Coping with pregnancy nausea can be challenging, but implementing small changes to your diet and lifestyle is the key to managing symptoms.

Remember to stay hydrated, eat small and frequent meals, avoid trigger foods, get enough rest, stay active, and seek medical attention when necessary. Most importantly, remember that these symptoms are temporary, and you’ll be holding your bundle of joy before you know it.