Intro
The beginning of pregnancy comes with so much excitement and anticipation. So it feels particularly unfair when you are stopped in your tracks by the unpleasant feelings of nausea and “morning” sickness.
While there is not a complete cure for morning sickness, there are some simple remedies that can help lessen your symptoms and make your days a bit more tolerable. Not every remedy will work all of the time or for every single person, so keep them all in mind and cycle through them as you need to find some relief. Think of them like tools in your toolbox.
Magnesium
Research is limited on Magnesium and nausea in pregnancy, but many women experience some relief with Magnesium supplementation. We do know that Magnesium is an important mineral that is essential for healthy muscles, nerves, bones, and normal blood sugar levels.
Magnesium can be taken orally, but it is also absorbed well transdermally (through the skin). If taking Magnesium orally, look for the Magnesium glycinate form. It is well absorbed and well tolerated. To apply to the skin, look for a spray or a lotion. There are good options available from Ancient Minerals, 8 Sheep, and Earthley. You can also take a bath with epsom salts.
Vitamin B6
Vitamin B6 has been shown to support the body’s natural ability to manage symptoms of nausea during pregnancy.
Opt for the active form of Vitamin B6, pyridoxal-5'-phosphate. Needed's Prenatal Multi Capsules and Powder each have 40 mg of Vitamin B6.
Acupressure
Acupressure is a great option for nausea since it does not require that you consume anything. The Pericardium (PC) 6 point is known to help relieve nausea. You can try it yourself anytime. Just place firm pressure on the point for two minutes. Sea bands or the Relief Band can also help apply pressure to this point.
The Pericardium 6 point is located on the palm side of the wrist in between the two tendons that run down the center of the forearm. An easy way to find the point is to place three fingers across your wrist starting at the wrist crease, then look at the point where this line crosses between the two tendons (a Google image search can help here if you’re struggling!).
If acupressure isn’t working for you, a trusted acupuncturist may be able to provide more support.
Eat small frequent meals (with protein)
Blood sugar imbalances can be a nausea trigger. Therefore, working to keep your blood sugar balanced throughout the day can help support nausea. There are two good ways to do this:
- Eat small meals throughout the day
- Incorporate protein into each meal or snack
If you are struggling to eat, or to incorporate protein into your diet, try adding a scoop of Collagen Protein to your water or other beverages. It mixes well into any liquid or soft food.
Ginger
Ginger is safe and effective at helping to combat pregnancy nausea. Research suggests that 500mg twice a day is effective. To get this dose, you typically need to take ginger capsules rather than teas, lozenges, or chews. However, these other forms might provide some relief, so do what works for you - if you enjoy them, take them!
Hydration
Dehydration can make nausea worse, and staying hydrated becomes even harder if you do vomit. But plain water can be hard to get down, and it doesn’t fully hydrate you. Electrolytes are a great way to hydrate yourself and make drinking fluids a bit more pleasant. Needed’s Hydration Support includes electrolytes and trace minerals and is lightly sweetened with only real fruit (no sugar or artificial sweeteners) for an easy way to help you stay hydrated.
Hang in there
As hard as it is when you’re in the tough times of the first trimester, try to remember that this phase is temporary. For most women, morning sickness eases by 12-14 weeks - it will get better!
However, it is worth noting that for some women, these remedies simply will not work. If you are faced with persistent nausea and vomiting that makes it difficult to get through your day or keep anything down, please reach out to your healthcare practitioner. More support is available, you do not have to suffer.
