13 ways to reduce nausea during morning sickness
Chewing ginger, smelling lemon, mint, supplementing with vitamin B6, controlling breathing… are measures to help reduce nausea without using drugs.
Take ginger
Ginger is a popular natural remedy often used to reduce feelings of nausea. Experts suggest that compounds in ginger may work in a similar way to anti-nausea medications. Some studies confirm that ginger is effective in reducing nausea during morning sickness, with a low risk of side effects.
Use mint flavor
A study published in PubMed, of the US National Center for Biotechnology Information (NCBI), evaluated the effects of peppermint oil in women who had just had a cesarean section. Those exposed to the smell of mint reported significantly lower levels of their nausea than those who received an anti-nausea medication or a placebo.
Try acupuncture or acupressure
Acupuncture and acupressure are two techniques commonly used in traditional medicine to treat nausea and vomiting. Both techniques stimulate nerve fibers, which transmit signals to the brain and spinal cord. These signals are thought to have the potential to reduce feelings of nausea.
Smell the lemon
Citrus scents, such as fresh sliced lemons, can help reduce nausea in pregnant women. In one study, a group of 100 pregnant women were instructed to inhale lemon or almond oil as soon as they felt nauseous. The results showed that those who took lemon rated their nausea 9% lower than those who took almond oil.
Control your breathing
Breathing slowly and deeply can also help reduce feelings of nausea. In one study, scientists confirmed aromatherapy and controlled breathing both reduced nausea. Participants were asked to inhale through the nose for a count of three, hold the breath for a count of three, then exhale for a count of three.
Vitamin B6 Supplement
Vitamin B6 is recommended as an alternative treatment for pregnant women who wish to avoid taking anti-nausea medications. Several studies report that vitamin B6 supplements reduce nausea during pregnancy. According to research published in PubMed, a daily dose of vitamin B6 200 mg is generally considered safe during pregnancy and has virtually no side effects.
Avoid spicy or fatty foods
A bland diet of foods like rice, bananas, apple sauce, crackers, or baked potatoes can reduce nausea and reduce the chance of an upset stomach.
Protein supplement
Research published in PubMed shows that high protein meals can fight nausea better than high fat or carbohydrate meals during pregnancy.
Avoid eating too much at once
Breaking into many small meals during the day can replenish energy for pregnant women and help reduce the feeling of nausea during morning sickness.
Avoid lying down right after eating
Some pregnant women are more prone to reflux or nausea if they lie down for 30-60 minutes after a meal.
Keep enough water
Dehydration can worsen feelings of nausea. If nausea is accompanied by vomiting, pregnant women should replace lost fluids with electrolyte-rich water such as mineral water, vegetable soup or sports drink.
Avoid iron supplements
Pregnant women with normal iron levels should avoid iron supplements during the first trimester because they can worsen feelings of nausea.
Do exercise
Aerobic exercise and yoga can be helpful ways to reduce nausea in some pregnant women.
Chau Vu (According to Healthline)
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