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Top 10 Tips for Managing NVP!

fatigue health tips maternal health maternal wellness morning sickness nausea and vomiting pregnancy pregnancy care sfm podcast signs of pregnancy women's health Feb 28, 2024
She Found Health
Top 10 Tips for Managing NVP!

Welcome to the She Found Motherhood podcast! Today's episode is dedicated to a prevalent and challenging aspect of pregnancy - nausea and vomiting. Up to 80% of pregnant individuals experience these symptoms, with 3-6% facing severe nausea, known as hyperemesis gravidarum. While it's common, it doesn't mean you have to suffer without relief! In this blog post, we'll share our top 10 tips discussed in the podcast to help you manage and alleviate nausea and vomiting during pregnancy. Let’s get started!

1. Stay Hydrated

Hydration is important in pregnancy, so we recommend sipping water throughout the day and choosing cold, clear, or carbonated fluids. An anecdotal tip (endorsed by Dr. Sarah personally) is that drinking through a straw may make it more fun and easier to do consistently!

2. Consider Your Diet

Consider shifting from three large meals per day, to smaller, frequent meals to combat nausea. Especially helpful is an early morning snack to quell that morning hunger, but find what works for you! Eating more protein over fats and carbohydrates can also be helpful, as well as eating slowly to prevent an overly full stomach.

3. Avoid Triggers

Identify and steer clear of personal triggers like odors, foods, heat, or excessive exercise. Keeping a journal to track triggers and minimize exposure can help!

4. Prioritize Sleep

Evidence is showing a link between fatigue and worsening nausea, so we recommend getting enough sleep (or increased rest) when symptoms. Download our free Sleep Tips Guide for more tips on how to optimize sleep in pregnancy.

5. Try Acupressure or Acupuncture

About 30% of pregnant people find relief from symptoms through acupressure or acupuncture, specifically in the P6 acupressure point which is found three fingerbreadths above the wrist in between two tendons. Try an acupressure wristband like this Sea-Band Anti-Nausea Acupressure Wristband for Motion or Morning Sickness.

6. Change Up Your Vitamins 

Some prenatal vitamins can be tough on our digestive system, iron specifically can trigger nausea. Consider chewable prenatal vitamins if tablets or capsules are intolerable, even a kid’s chewable vitamin - but make sure it contains folic acid!

7. Modify Dental Care Routine

A surprising tip might be to modify your dental care routine! Many people find that brushing their teeth after a meal, spitting out saliva, and frequently washing out the mouth can also be helpful. That being said, a lot of pregnant people also find certain toothpaste flavors triggering so consider trying a different brand or flavor to minimize triggers.

8. Give Vitamin B6 a Try

Vitamin B6 is also referred to as pyridoxine. It's a water soluble vitamin and has an excellent safety profile that many pregnant people are comfortable with. As a single agent, the recommended dose of pyridoxine is 10 to 25 milligrams orally, every six to eight hours, or three times a day. The maximum treatment dose suggested for pregnant people is 200 milligrams a day. Studies have shown that it can be effective at improving mild to moderate nausea, but that it doesn't really reduce vomiting.

9. Get Your Zen On

There is some evidence that stress can cause nausea. Mindfulness based Cognitive Behavioural Therapy (CBT) can go a long way in reducing stress (and in turn nausea). And why not try combining several treatments? Indeed, a study found that combining vitamin B6 with mindfulness-based cognitive therapy led to enhanced symptom reduction, as well as improving symptoms of anxiety and depression!

10. Talk to Your Provider about Medications

If none of the above are helping and your daily life is severely affected, there are safe prescription medications for managing nausea and vomiting in pregnancy, including the well-known combination of doxylamine and paroxetine. Please talk to your provider for individualized advice on how to tackle symptoms.

Nausea and vomiting during pregnancy may be common, but it doesn't mean you have to endure it without support. By implementing these top 10 tips, you can significantly improve your quality of life, mental health, and overall well-being during this crucial period.

Remember, every pregnancy is unique, so consult with your healthcare provider to find the strategies that work best for you. Don't let nausea and vomiting overshadow the joy of pregnancy – take control and embrace the journey to motherhood!

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