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Pregnancy is full of ups and downs. Having a child is a blessing for every woman but what you don’t wish is the feelings of nausea and vomiting which overshadows the excitement of early pregnancy. Morning sickness is mostly due to the soaring levels of hormones in the body. Around 50-90 percent of women experience nausea and vomiting in their pregnancy and some women have these symptoms throughout the pregnancy.

Doctors are not sure exactly what causes morning sickness. Some doctors say that morning sickness is an indication that the placenta is undergoing sound development.  It happens because of the increased levels of hormones, including human chorionic gonadotropin (HCG) and estrogen in pregnant women.

Causes of Morning sickness:

  1. Odors of food
  2. Fatigue
  3. Stress and anxiety
  4. Vitamin or mineral deficiencies

Tips to deal with morning sickness in early pregnancy:

  • Take adequate rest, improper sleep can worsen nausea and vomiting.
  • Try to avoid foods that irritate your senses
  • Keep yourself well hydrated
  • Never skip a meal. Don’t do fasting during pregnancy.
  • An empty stomach increases nausea and vomiting. Eat bland food especially in the morning.
  • Eat small meals; many women have salt crackers or roasted cashews before getting out of bed in the morning.
  • High-protein diets in the morning help alleviate nausea.
  • Prefer cold foods and don’t lie down or sleep after eating. Don’t eat spicy and fatty foods. Some women find that sour and salty foods help reduce their nausea, that’s why pickles are a common pregnancy food craving. In India, sweet and sour foods like tamarind are traditionally recommended to ease morning sickness. You can try lemon water, avocado with salt and lemon, unsweetened dried cherries.
  • Avoid smoking and alcohol
  • Do light relaxation exercises
  • Consume ginger, ginger candy or ginger tea. Ginger is used for centuries to reduce nausea and it is scientifically proved to be safe and effective during pregnancy.
  • Increase the intake of vitamin B6. It helps in decreasing nausea. You may also try on taking B6 rich foods like avocados, bananas, pistachios, and sunflower seeds. Meat, fish, and poultry are also rich in B6 but for many women, this may give nausea.

Eat slowly and mindfully. Ideally, stop eating when you’re full, but not stuffed. If you are having nausea remember that you will get through this and you will be able to return to your balanced diet when it passes.

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