Sickness Relief

During pregnancy, experiencing discomforts is common due to hormonal changes and the physical strain of carrying a growing baby. While many of these discomforts are a normal part of pregnancy, there are strategies and remedies that can help alleviate symptoms and provide relief.

Here are some things you can try to alleviate the symptoms:

Morning Sickness/Nausea

Morning sickness can happen during any time of the day but it is most commonly felt in the morning when your stomach is empty after waking. Most of the time these symptoms happen during the first trimester or first 12 weeks of pregnancy, then they go away! Regardless of when they happen, here are some tips and tricks that can help you feel better!

Many women found that having some crackers next to their beds to eat directly when they wake up, can help lessen morning sickness.

Here's more:

Eat Smaller, Frequent Meals/Snacks

Having frequent and smaller meal/snacks instead of large meals may help combat nausea. Some snacks you can try out:

Apples, Bananas
Crackers
Lemons (add them into your water/tea or suck on them)
Nuts
Chicken broth
Chilled food
A glass of low fat milk 9

Ginger

Ginger is a versatile remedy with numerous health benefits, including its ability to alleviate nausea.4 Ginger can be consumed in various forms such as tea, candy, or as a whole.

Keep a few ginger pops/chewables or ginger ale with you, it'll give you something to suck on or drink and help pass the nausea wherever you are.

Tea

Not all teas are safe during pregnancy, the ones that are safe include:

(stick to 1 cup per day)

Herbal teas: Peppermint, Spearmint, Lemon, Red Raspberry Leaf, and Ginger tea.1,2

Non-herbal teas like green tea and black tea, those contain caffeine, 1 cup contains 40-50mg of caffeine.1 Keep in mind that decaf versions still contain small amounts of caffeine.

When pregnant it is best to stay under 200mg of caffeine a day for your baby's safety.10

Hydrate

It helps keep the body hydrated and dilute stomach acid. Avoid sugary juices and caffeine. Especially when throwing up, you want to ensure you are replenishing the lost fluids. You can hydrate with some electrolyte drinks, juicy fruits or add some into your water. You'll get flavor and tons of nutrients & minerals! Some ideas:

✿ Orange & Blueberries

✿ Cucumber & Mint

✿ Basil & Watermelon

✿ Lemon & Strawberries

✿ Raspberries & Grapefruits

✿ Pineapple & Mango

Etc...

Vitamin B6

If you're not getting enough vitamin b6, increasing your intake may ease your morning sickness. 4

Vitamin B6 can naturally be found in:

Sunflower seeds, pistachios, hazelnuts, walnuts, peanuts, and cashews

Fish such as safe catch elite tuna and wild salmon (both low mercury fish --> safe for you and your baby!)
Poultry such as chicken and turkey
Lean pork, lean beef
Dried fruit such as prunes, raisins, or apricots
Bananas, avocados, spinach

Essential Oils

Not to be ingested, only to be inhaled, applied on skin, or added to your bath. The ones that will ease nausea and are safe during pregnancy, include:

Lavender, rose, chamomile, peppermint, lemon, and ginger.11,12

Sniff them directly from the bottle, or sniff a cotton ball or tissue treated with a drop or two.

Try and identify the smells that bother you and avoid them: smells can cause or worsen morning sickness.9

Heartburn

Heartburn, also called acid indigestion, is another common discomfort that may happen during your pregnancy. Hormonal changes and the physical strain of carrying a growing baby can lead having heartburn. It is characterized by a burning sensation in the chest and throat, often triggered by stomach acid backing up into the esophagus (acid reflux). As your baby grows, the expanding uterus can compress the abdomen, forcing stomach acids to move upward.

Below are tips you can try to prevent heartburn. 3, 5

Sit up Straight

Whether you are eating or done eating. Keep an upright position to avoid the acid to make its way up the esophagus. Wait at least 30 minutes before laying down after you're done eating.

Eat Smaller, Frequent Meals

Opt for smaller, more frequent meals to prevent overloading your digestive system. This will aid digestion, stabilize blood sugar, provide continuous energy, and prevent overeating, all of which can alleviate heartburn.

Avoid Spicy, Fried, Fatty Foods

Avoid any spicy, fried, or greasy foods as they can create and aggravate heartburns. As well as high citric acid foods like lemons, limes, and oranges. By making mindful food choices, you can help alleviate heartburn symptoms and aid digestion during pregnancy.

Sleeping Positions

Elevate your upper body with pillows can help reduce the likelihood of stomach acid flowing back into your esophagus while you sleep. It's recommended to elevate your head and chest at a gentle angle rather than lying completely flat. Experiment to find what works best for you, ensuring comfort and adequate support throughout the night.

Avoid Caffeine

Caffeine can both increase the acidity of stomach acid, and can cause the lower esophageal sphincter to relax, allowing stomach acid to flow up into the esophagus.

Wear Loose Clothing

Wearing loose-fitting clothing can help alleviate pressure on the abdomen, reducing the risk of heartburn during pregnancy. Tight clothing can compress the stomach and worsen symptoms.

Headaches

If you're experiencing headaches...‌ 8

Try to:

Rest, get as much sleep as you can. Take a nap during the day, try to lay down for at least 15 minutes and close your eyes.
Stretch.
Get a massage. Massaging your scalp may help relieve the pain.
And drink plenty of water!

Medication

Nonprescription heartburn relievers, such as Tums or Maalox, can help you feel better. And are safe.‌ ‌6

If needing a pain reliever:

Talk to your medical provide to know what medications are safe to take during your pregnancy.

Talk to your medical provider if symptoms persist or get worse and if you're considering taking pain/heartburn relievers.

References:

1.editor. Herbal Tea and Pregnancy. American Pregnancy Association. Published April 27, 2020. https://americanpregnancy.org/healthy-pregnancy/is-it-safe/herbal-tea/

2.Australia H. Herbal teas during pregnancy and breastfeeding. www.pregnancybirthbaby.org.au. Published June 19, 2023. https://www.pregnancybirthbaby.org.au/herbal-teas-during-pregnancy-and-breastfeeding#:~:text=Peppermint%20tea%3A%20is%20one%20of
3.Contributors WE. Heartburn During Pregnancy. WebMD. https://www.webmd.com/heartburn-gerd/heartburn-during-pregnancy

4.Morning sickness - Diagnosis and treatment - Mayo Clinic. www.mayoclinic.org. Published September 28, 2022. https://www.mayoclinic.org/diseases-conditions/morning-sickness/diagnosis-treatment/drc-20375260
‌5.https://www.babylist.com/hello-baby/heartburn-acid-reflux-during-pregnancy? Babylist. Accessed March 25, 2024. https://www.babylist.com/hello-baby/heartburn-acid-reflux-during-pregnancy?

‌6.Cleveland Clinic. Pregnancy and Heartburn | Cleveland Clinic. Cleveland Clinic. Published 2015. https://my.clevelandclinic.org/health/diseases/12011-heartburn-during-pregnancy

‌7.Sznajder KK, Teti DM, Kjerulff KH. Maternal use of acetaminophen during pregnancy and neurobehavioral problems in offspring at 3 years: A prospective cohort study. Sun K, ed. PLOS ONE. 2022;17(9):e0272593. doi:https://doi.org/10.1371/journal.pone.0272593

‌8.Headache and migraine remedies that are safe during pregnancy | Your Pregnancy Matters | UT Southwestern Medical Center. utswmed.org. Accessed March 25, 2024. https://utswmed.org/medblog/headache-migraine-pregnancy/
9.Pregnancy -6 MORNING SICKNESS. Accessed April 16, 2024. https://www.dhs.wisconsin.gov/publications/p4/p44905.pdf
10.Pregnancy and Nutrition. medlineplus.gov. https://medlineplus.gov/pregnancyandnutrition.html#:~:text=You%20need%20more%20of%20many
11.Essential oils and pregnancy - Mayo Clinic Health System. Mayoclinichealthsystem.org. Published 2019. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/essential-oils-and-pregnancy
‌12.Smith-Garcia D. Using Essential Oils Safely During Pregnancy. Healthline. Published August 9, 2021. https://www.healthline.com/health/pregnancy/essential-oils-for-pregnancy#oils-to-try

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