“If I move, I’m going to throw up. Again.”
“If I even breathe too deeply, the two bites of a sandwich that I forced down a few minutes ago are definitely going to come right back up.”
Those were the thoughts I had all day long for weeks on end in the first trimesters of both of my pregnancies. It felt like actual hell.
I experienced “morning sickness”, which should just be renamed all day sickness because it definitely does NOT only happen in the morning, for the first 16-20 weeks of both of my pregnancies. I honestly hated every single moment of it. I was grateful to be pregnant, of course, and I also felt more miserable than I had ever felt in my life.
For me, the constant nausea and lack of appetite contributed greatly to my prenatal depression. I truly felt like I couldn’t do anything without feeling like I was going to vomit. It was like having the stomach flu for MONTHS. I had the thought more than once that I just wanted to be knocked out, Severance style, for the first half of pregnancy, to avoid feeling so awful all day every day.
Eventually, right around the halfway point of my pregnancies, the nausea would subside and my appetite would come back stronger than ever. I was grateful for that relief, especially since I knew not everyone was so lucky and some even experienced nausea throughout the entirety of their pregnancy.
Nausea affects around 75% of pregnant people, while vomiting occurs in about 50%. No one knows for sure what causes these symptoms, but it’s thought that the levels of human chorionic gonadotropin (hCG) and the size of the placenta may have something to do with it. Basically, the bigger the placenta, the more intense the symptoms might be. Not exactly comforting, but it’s helpful to know that you’re not alone—and it’s not just in your head.
So, how do you deal with this all-too-common symptom? Here are a few strategies that I implemented myself and that we recommend to our clients who reach out in desperation for some relief. These tips, backed by the American College of Obstetricians and Gynecologists, can help manage the discomfort and keep nausea at bay:
- Eat something before you get out of bed: Dry toast or crackers are a great option. This helps to avoid starting your day on an empty stomach and making things worse.
- Snack often: Try eating five or six small meals a day. The goal is to keep your stomach from getting too empty. Even a few bites of fruit, crackers, or nuts can help.
- Stick to bland foods: Think easy-to-digest items like the BRATT diet (bananas, rice, applesauce, toast, and tea). They’re low in fat and won’t upset your stomach.
- Add protein: It’s important to get some protein in each meal, whether it’s through nuts, cheese, or other simple sources. Protein can help keep your blood sugar steady and reduce nausea.
- Stay hydrated: Drink at least 8-12 cups of water a day to keep yourself hydrated. Dehydration can make nausea even worse, so try to sip water regularly.
- Ginger is your friend: If you like it, ginger can work wonders. Try ginger tea, ginger candies, or ginger ale made with real ginger to soothe your stomach.
If those changes don’t seem to help, you can also try Vitamin B6, which has been shown to reduce symptoms for some. If that doesn’t do the trick, it’s often combined with doxylamine, an over-the-counter sleep aid. Both are considered safe during pregnancy and can offer some relief.
In more severe cases, antiemetic medications like ondansetron (Zofran) may be prescribed. While Zofran is effective at controlling nausea, there are some concerns about its safety, and it can sometimes cause heart rhythm issues. It’s important to talk to your healthcare provider about whether taking this medication is the right choice for you.
Morning sickness typically starts around 6 to 9 weeks and often fades by the 14th week of pregnancy. For some, though, it lasts longer—and in rare cases, it continues throughout the pregnancy, especially in cases of Hyperemesis Gravidarum. If you’re struggling, know that it’s a tough but temporary part of the journey, and you don’t have to go through it alone. And as always, don’t hesitate to contact us at Doulas of Utah for expert support throughout your pregnancy, birth, and postpartum experience.
