A side effect of running a successful fertility practice is that we end up with a ton of pregnant women here at Replete Wellness. While pregnancy can be a beautiful season for many women it’s not without it’s challenges; the #1 question from our pregnant pals is how to combat morning sickness. Pregnancy nausea occurs in 3/4 of women in the first trimester, typically beginning at week 6 and ending by week 14. Researchers aren’t 100% sure what causes this nausea, but it’s likely due to a combination of the many physical and hormonal changes taking place within the body during the early stages of pregnancy (note: your severe morning sickness may just mean that you’re having a girl – once study found that the majority of women with severe nausea and vomiting in the first trimester give birth to a baby girl).

So what’s a nauseous pregnant gal to do? Here are our favourite safe & effective natural remedies for morning sickness:

Take a prenatal multivitamin: All of our Replete mama’s take a professional grade prenatal to ensure that they’re getting adequate nutrients despite a decreased appetite and possible vomiting. Popular pharmacy brands just don’t cut it here; they contain additives like BHT (based on animal studies, the National Toxicology Program has concluded that BHT “is reasonably anticipated to be a human carcinogen”), red dye #40, sodium lauryl sulfate, titanium dioxide, talc, the list goes on … These chemicals and colourings are completely unnecessary in a vitamin, and we don’t know for sure how the combination of these chemicals may impact the sensitive system of a developing fetus. Pharmacy brands also typically contain the oxide form of nutrients which have lower absorption, and can be irritating to an already sensitive digestive tract.

Peppermint tea: Peppermint is classified as a category A herb in pregnancy, meaning it’s proven to be safe for both the mother and developing baby. There are a few studies showing that the oils found in mint are better than placebo for relieving morning sickness and anecdotally many of our patients report less nausea and vomiting when drinking mint tea daily. Tip: we encourage your to grow a small pot of mint indoors so you have access to fresh peppermint all year round.

Eat small meals and snacks frequently throughout the day: High-protein foods and complex carbohydrates are especially helpful in managing nauseate in pregnant patients. Eat slowly and chew thoroughly so your stomach has less work to do with incoming food. Some of our favourite snack foods to recommend include: hard boiled eggs, trail mix, whole grain gf breads with smashed avocado, bananas with nut butter and organic greek yoghurt with hemp seeds and berries.

Relax: Research suggests that some women are psychologically predisposed to having nausea and vomiting during pregnancy as a response to elevated levels of stress. Pregnancy comes with a lot of unknowns and can be a very stressful time for a new mother. Unwind and take naps whenever you can – nausea can get worse if you’re tired or stressed. Our top tips:

• Get some fresh air by taking a walk in nature or try relaxing by an open window.
• Try deep breathing or guided meditations daily to normalize an overactive nervous system.  Our favourite guided meditation apps include; calm, headspace, and stop breathe think.
• Book a prenatal / pregnancy massage, do it now.
• All of the self care – you’re growing a life inside of you mama, your wellbeing and health is your most important task at the moment and everything else can wait. Bubble baths, prenatal yoga, crystals, sound baths, personal care rituals; whatever you’re into, do it and do it often

Ginger (tea or capsules): Ginger is another category A herb that has a good evidence base for its ability to reduce symptoms of nausea and vomiting in pregnancy. Start by grating some fresh ginger into hot water to make ginger tea and drink a cup up to 4 times daily. If you need stronger support check with your Naturopath or herbalist about taking powdered ginger root in capsule form – they have training to know which brands are proven to be safe and reliable.

Acupuncture or acupressure: Consider seeing an acupuncturist or ND who has experience treating nausea during pregnancy. We typically recommend that our patients come for 1 session weekly during the first trimester to reduce nausea and support a healthy pregnancy. One of our favourite points for nausea of pregnancy in located on the wrist and is called PC6. There are also acupressure bands that pregnant women can wear around the wrist to stimulate this point.

Take a B6 Supplement: Research shows that taking extra vitamin B6 (also known as pyridoxine) helps relieve nausea and vomiting for some pregnant women, though the exact mechanism here is unknown. Check with your health care provider before taking any additional vitamins in pregnancy, but women can start incorporating foods high in B6 into the diet right away. These include: bananas, nuts, beans, cauliflower, potatoes, carrots, lean meats, and wild caught fish. A dose of 25mg three times daily with food is considered a safe dose in pregnancy (high dosing of B6 supplements, >200mg daily, can cause numbness and tingling in the extremities and should only be used under the supervision of an integrative health doctor).

Note: Diclectin, which is a form of B6 prescribed by your medical doctor may be an option but it also contains a medication called doxylamine, which has been shown to cause drowsiness, dizziness, headache, constipation and stomach upset. This drug has also come under some controversy as a 2013 study published in the American Journal of Perinatology found worrisome errors in the 1997 Motherisk study which formed the basis for the recommendation of this drug as a first line therapy in pregnancy. The newer research questions claims regarding the drug’s safety and argues that there is “stronger support for the safety” of non-prescription vitamin B6 alone. For these reasons we prefer to prescribe natural products as a first line therapy to my patients with mild to moderate morning sickness, before turning to conventional medications.

Always work with a trained medical provider during pregnancy. Severe and prolonged vomiting has been linked to a greater risk of preterm birth and low birth weight, which is why it’s important to seek medical guidance from your health care provider if your symptoms are severe or if there is significant weight loss in the first trimester due to morning sickness.

If you’re interested in working with Dr. Sarah throughout your pregnancy you can book an online appointment here. (note: naturopathic care is only available to patients living in Ontario, Canada).

Looking to connect in person with a Naturopath in Oakville to develop your own personalized pregnancy protocol for optimal health results in both mom + baby? Book your appointment here or visit my website for more information.

REFERENCES:

• https://www.ncbi.nlm.nih.gov/pubmed/21112920
• https://www.ncbi.nlm.nih.gov/pubmed/20453023
• https://bmccomplementalternmed.biomedcentral.com/articles/10.1186/s12906-016-1079-z
• https://www.ncbi.nlm.nih.gov/pubmed/29614764
• Pinn G and Pallett L. “Herbal medicine in pregnancy,” Complementary Therapies in Nursing and Midwifery 8 (2002): 77-80.
• Ranzini A. “Use of complementary medicines and therapies among obstetric patients,” Obstetrics and Gynecology 97, 4 Suppl. (2001 April): 46.
• Vutyavanich T, et al. “Ginger for nausea and vomiting in pregnancy: randomized, double-masked, placebo-controlled trial,” Obstet Gynecol 97, 4 (2001): 577-582
• Kennedy DA, et al. ‘Safety classification of herbal medicines used in pregnancy in a multinational study.’ BMC Complement Altern Med. 2016 Mar 15;16:102.
• https://www.ncbi.nlm.nih.gov/pubmed/28818674
• https://www.ncbi.nlm.nih.gov/pubmed/25052410
• https://www.ncbi.nlm.nih.gov/pubmed/24323370

This information is not intended as a substitute for the advice provided by your Naturopathic doctor or primary care physician. Do not use the information in this document for diagnosing or treating a health problem or disease. Always speak with your Naturopathic doctor before taking any medication or nutritional or herbal or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read online.