While not every pregnancy will result in the dreaded first trimester nausea, a queasy stomach is a common occurrence for most expecting mothers. The good news is that severe, ongoing vomiting that leads to dehydration is rare.
The not-so-good news is that mild to moderate nausea does make a regular appearance in the first trimester. Most women will begin to feel a bit better by weeks 13 or 14, but some will not feel relief until later in their pregnancy.
Here are a few simple tips for managing pregnancy nausea in the first trimester.
Eat More Often
It might seem counter-intuitive to eat more often when even the thought of food makes your stomach churn, but having smaller meals more frequently can actually help keep nausea at bay. Blood sugar drops and stomach acid builds during longer periods between meals, which can lead to more severe responses to food when you do try to eat.
Many women find it helpful to set an alarm for every 2-3 hours as a reminder to eat a snack or small meal. If your nausea is most severe in the morning, try setting something quick and easy by your bedside to nibble on immediately when you wake up.
Stay Well-Hydrated
Staying hydrated during pregnancy is important for many reasons, including managing nausea.
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Keep in mind that as your blood volume expands, your need for electrolytes will go up. Stay hydrated with electrolyte-filled beverages such as coconut water, bone broth, and water with added electrolytes. Try to avoid sugary and caffeinated beverages as much as possible.
Eat Nourishing Foods When You Can
As you move through pregnancy, you might notice patterns of when your nausea is the most severe. Try to make sure you consume as many nourishing and nutrient-dense foods as possible during the times of day you know your nausea will be less intense. That way, you can focus on plain foods such as crackers and bread during your more nauseous moments without worrying about losing out on important nutrition.
Stock Up on Safe Home Remedies
Home remedies that are commonly regarded as safe for pregnancy include peppermint, ginger, anti-sea-sickness bracelets, and some herbal teas. Try to avoid any home remedies that have not been approved for use during pregnancy. Even some herbs can be harmful during pregnancy, so stick to tea blends made for pregnancy or plain teas such as ginger, lemon, and peppermint.
No matter how bad your nausea, you can take some comfort in the fact that pregnancy won’t last forever! Most nausea resolves sometime in the second trimester, and even the most severe and rare cases resolve shortly after birth.
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Pregnancy nausea is different for everyone, so don’t be afraid to try different things to see what helps for you.
If your experience is severe enough to interfere with daily life or cause health concerns, do not hesitate to talk to your healthcare provider. There might be ways to help you through when tips and tricks aren’t enough.
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