Morning sickness is a common condition among pregnant women, particularly during the first trimester. Doctor To Thi Hong Nhung from the Obstetrics and Gynecology Center at Tam Anh General Hospital Hanoi explains that the primary cause of morning sickness is hormonal shifts during pregnancy, especially elevated hCG and estrogen levels in early stages. These increased hormones relax the digestive system's smooth muscles, slowing gastrointestinal peristalsis. This prolongs food retention, causing easier reflux into the esophagus and indigestion. Pregnant women's sense of smell also becomes more sensitive due to higher estrogen levels.

Doctor Nhung provides several methods to help pregnant women reduce morning sickness and prevent weight loss, dehydration, and weakness.

Adjusting your diet

Instead of three large meals, pregnant women should divide their food intake into 5-6 smaller meals throughout the day, avoiding overeating. Opt for easily digestible foods such as: boiled or steamed dishes, soups, and porridges. Supplement your diet with iron-rich foods including: beef, eggs, dark green vegetables, apples, bananas, and toast. Limit fried, spicy, pungent-smelling foods, coffee, and alcoholic beverages.

If morning sickness is severe in the morning, pregnant women should eat a light snack like a few crackers or some nuts before getting out of bed. Avoid getting up too quickly, as sudden changes in posture can intensify feelings of nausea.

Staying hydrated

Frequent vomiting can easily lead to dehydration and electrolyte imbalance in pregnant women, causing fatigue and dizziness. However, drinking too much water at once can cause a feeling of fullness and increase nausea. Pregnant women should drink small sips throughout the day. Consume warm filtered water, properly mixed oresol, and unsweetened fruit juice.

Avoid lying down immediately after meals

After eating, pregnant women should avoid lying down immediately. A reclining position allows stomach acid and food to easily reflux into the esophagus, especially when the digestive system is working slowly due to hormonal changes, which increases the sensation of nausea. Pregnant women should sit and rest or walk gently after meals to aid digestion and reduce pressure on the stomach.

Changing lifestyle habits

According to Doctor Nhung, pregnant women should get enough sleep and avoid staying up late, as sleep deprivation can lead to fatigue and intensify morning sickness. Living spaces should be well-ventilated, free from factors that easily trigger morning sickness, such as: food odors, perfumes, and cigarette smoke. When cooking, open windows and use exhaust fans to minimize unpleasant smells. Gentle, appropriate daily exercise like walking, yoga, or swimming helps improve blood circulation, aids digestion, and reduces morning sickness.

Doctor To Thi Hong Nhung is counseling a pregnant woman. Photo: Trang Le

Relieving stress

Excessive worry about pregnancy, work pressure, or a lack of support from family can exacerbate morning sickness symptoms. Pregnant women should maintain a relaxed mindset, take ample time to rest, engage in activities they enjoy, and talk with family members to relieve stress. Participating in antenatal classes or sharing experiences with other mothers can also help pregnant women adapt to their body's changes.

Controlling your breathing

Slow, deep, and regular breathing helps relax the body and stabilize the autonomic nervous system, thereby limiting stimulation of the vomiting center in the brain. Additionally, proper breathing improves oxygen supply, reducing feelings of dizziness and anxiety.

Using ginger

Ginger has the effect of warming the stomach, aiding digestion, and reducing gastrointestinal spasms. Pregnant women can drink weak ginger tea, suck on ginger candies, or add a few slices of fresh ginger to warm water. If there is a history of stomach ulcers, pregnant women should consult a doctor before using ginger.

According to Doctor Nhung, morning sickness usually subsides after the first trimester, but some expectant mothers experience prolonged or severe sickness, leading to weight loss and electrolyte imbalance. If symptoms such as: a rapid heartbeat, losing 1-2 kg in a short period, continuous nausea and vomiting, inability to eat or drink, dizziness, fainting, infrequent urination, or dark urine occur, pregnant women should seek medical attention early for monitoring and treatment. If necessary, doctors may prescribe anti-nausea medication or intravenous fluids to quickly improve symptoms.

Trinh Mai