Whether you call it “morning sickness” or pregnancy nausea doesn’t matter. If it’s happening to you, I’m sorry. You’re certainly not alone. It’s estimated that about 7 in 10 pregnant women experience some level of pregnancy nausea. Luckily, there are ways to handle it (and eating crackers ’round the clock isn’t required.)
What Causes Morning Sickness?
Nausea can occur at any time of course, but it’s most common from roughly weeks 6 through 12 of pregnancy. What causes it? “Hormones,” they say. “Your digestion is slowing down to let your body absorb more nutrients,” they say. Both of these things are true, but it turns out there’s more to it. Researchers at the University of Cambridge discovered that the growing fetus releases a hormone (called GDF15) into the bloodstream and that is what causes the problem. Some women are very sensitive to it, others aren’t. The mother’s level of nausea is related to prior exposure to that hormone. And then there are certain food-related situations that can make the nausea worse, such as:
- Low blood sugar
- Too much food at once
- Dehydration
Addressing these other issues might not help everyone. Some folks need more medical support with the nausea, so keep your practitioner in the loop. For many of us, however, working on them can help make the pregnancy nausea more manageable.
Let’s Talk About Blood Sugar
There’s a stereotype that pregnant women basically live on crackers and toast during the nausea peak. That might be true for some, others can ride it out without crackers by the bed. In the throes of nausea, these foods may help you feel better quickly. Why? White bread and most crackers are examples of “quick carbs,” meaning your body digests them quickly and they boost blood sugar quickly. But for steadier energy and more nutrition, other foods are necessary.
Say Hello to the Mini-Meal
After your quick carb (often something dry feels best, hence the crackers or bread), follow it up a while later with something a bit more substantial. Smaller amounts of food eaten over time is a good strategy for curbing nausea, so don’t rush yourself to eat a meal right away. Wait for your tummy to settle, and while you’re waiting, think of a few items you can put together for good nourishment.
Aim to include some whole grain, some protein and a serving or two of fruits and veggies at each mini meal. Anything you can make ahead means you won’t have to cook for yourself while you feel terrible.
The Hydration Conundrum
Being dehydrated makes nausea worse, but lots of times beverages don’t feel tolerable either! Try these ideas for helping you stay hydrated:
- Experiment with water temp. Cold water might be unbearable. Room temp water might be ok. Hot water might be fine. It doesn’t matter as long as you get some water down. And if you need a little flavor, add a squirt of lemon, lime or even a little bit of your favorite juice to your water.
- Eat fruit. Many fruits are high in water content, which can help maintain your hydration levels. Melons, strawberries and kiwi are good sources of water (and plenty of veggies are high in water, too). Citrus fruit also has a high water content, but avoid it if your stomach can’t take it.
- Eat soup. Low-sodium soups are not only a great vehicle for veggies that might be harder to choke down, they’re also an excellent way to get a little more fluid in your day. If it’s summertime and hot soup doesn’t appeal, consider chilled soups!
Here are a few ideas for working a little more liquid into your meals if you’re struggling to keep water down.
