How to Stay Nourished Despite Pregnancy Morning Sickness
Morning sickness is something that most pregnant woman experience. In fact, more than 50% of pregnant women experience morning sickness1. Some moms escape it, but most suffer from nausea and vomiting starting in the sixth week of pregnancy.
What Is Morning Sickness?Morning sickness is characterized by nausea and vomiting. It hits hard in the first three months of pregnancy and occurs predominantly due to hormonal changes that accompany pregnancy. Other reasons it can happen include vitamin deficiencies, anxiety, and stress. It can be an extremely challenging time as you can’t keep food down but still need to get proper nutrition for your growing baby. It can last longer than 6 to 12 weeks and in some cases throughout the entire length of a woman's pregnancy. If you’re struggling from morning sickness, here are some natural ways to keep food down and stay nourished: Eat Smaller Meals: Never allow your stomach to be empty during the day. Take small meals every two hours and choose easily digestible snacks. Always avoid spicy, greasy, and fried foods. Too much caffeine and artificial sweeteners can also act as a trigger for vomiting. Include Protein in Every Meal: Plant-based proteins like nuts, seeds, and lentils help keep nausea down and act as energy boosters. Foods high in protein can also help keep your blood sugar stable, a crucial factor in lowering morning sickness. Try to Be Active: Take a walk or practice gentle stretching exercises to get relief from overactive hormones. Exercise is also a good distraction, makes you feel refreshed, improves blood circulation, and boosts energy levels. Increase Your Vitamin B Intake: Research shows that women who take prenatal multivitamins containing vitamin B6 and other B complex vitamins are less likely to have severe morning sickness2. Studies show that vitamin B6 is helpful in reducing the frequency of morning sickness3,4. Taking B complex vitamins also helps in the healthy development of the baby during pregnancy. Avoid Fluctuating Blood Sugar: Blood sugar swings not only lead to gestational diabetes (pregnancy-induced diabetes), it also leads to fatigue, mood changes, and may cause morning sickness. One of the natural ways you can keep your blood sugar stable is to choose fiber and protein-rich meals instead of sugary foods. Also, make sure to include foods rich in magnesium as it plays a vital role in keeping the blood sugar levels steady by improving insulin action5. Morning sickness during pregnancy should not be taken lightly as it can influence the nutrition a mother and her baby receive throughout the pregnancy. Feeding the developing baby with optimal nutrients is critical and calls for nutritious meals along with good-quality prenatal vitamin supplements. NATURELO's Prenatal Multivitamin is a safe and effective way to improve your nutrition throughout pregnancy. Along with other nutrients, it also includes magnesium, vitamin B6 and the entire B complex vitamins that may help improve symptoms of morning sickness. Be sure to include it as part of your healthy diet to fill up nutritional deficits for your developing baby. This Mother’s Day, we are joining Vitamin Angels, a global public health organization, in celebrating and honoring Moms everywhere! Through our partnership with Vitamin Angels, we will be able to provide prenatal multivitamins to at least 2,000 more pregnant moms in need. In an effort to make sure that all moms get access to high-quality prenatal supplements, we will be matching up to $10,000 in donations to Vitamin Angels from May 1st – 19th, 2019 in honor of Mother’s Day. You can learn more about our partnership HERE and make a donation to Vitamin Angels HERE.
References: 1. American Pregnancy Association: Morning Sickness 2. Overview of nausea and vomiting of pregnancy with an emphasis on vitamins and ginger, 2002 May;186(5 Suppl Understanding):S253-5 3. Pyridoxine for nausea and vomiting of pregnancy: a randomized, double-blind, placebo-controlled trial, 1995 Sep;173(3 Pt 1):881-4 4. Vitamin B6 is effective therapy for nausea and vomiting of pregnancy: a randomized, double-blind placebo-controlled study, 1991 Jul;78(1):33-6 5. Oral magnesium supplementation improves insulin sensitivity in non-diabetic subjects with insulin resistance. A double-blind placebo-controlled randomized trial, 2004 Jun;30(3):253-8