Nausea and Gastroesophageal Reflux Disease (GERD) are common during pregnancy, particularly in the first and third trimesters. Due to the combination of hormonal, physical, and psychological factors there are changes in appetite and food aversions. Nausea usually starts around week 4 and peaks in week 9 with a resolution in week 20. Fortunately, there are several strategies that can help alleviate discomfort and manage these conditions as you navigate pregnancy.
1. Eat Smaller, More Frequent Meals
One of the most effective ways to combat both nausea and GERD is by eating smaller meals throughout the day. This helps keep blood sugar levels steady, prevents an overly full stomach, and reduces the likelihood of acid reflux. Aim for five or six small meals rather than three large ones to help minimize the pressure on your stomach and reduce nausea. Avoid mixing solids and liquids.
2. Avoid Trigger Foods
Certain foods can exacerbate GERD symptoms by relaxing the lower esophageal sphincter, allowing stomach acid to flow back into the esophagus. Common culprits include spicy foods, fatty foods, chocolate, citrus, caffeine, and carbonated drinks. By avoiding these, you may reduce the frequency and severity of acid reflux. Similarly, greasy or fried foods can also worsen nausea, so opting for bland, easy-to-digest foods like crackers, rice, and plain bread can offer some relief.
3. Stay Hydrated, But Sip Slowly
Dehydration can worsen nausea, but drinking too much liquid in one go can contribute to bloating or acid reflux. To stay hydrated without overwhelming your stomach, try sipping on water, herbal teas, or diluted fruit juices throughout the day. Aim for 8-10 glasses of water daily, but spread it out over the course of the day.
4. Elevate Your Head While Sleeping
For women experiencing GERD, sleeping with your head elevated can help keep stomach acid from traveling back into the esophagus. This can reduce the burning sensation and discomfort that often comes with reflux. Try using an extra pillow or even raising the head of your bed by a few inches to help prevent nighttime heartburn.
Supplements for Nausea
Furthermore, supplements can definitely aid in reducing the symptoms offering an additional layer of relief when lifestyle changes and dietary adjustments alone may not be enough. For nausea the following supplements can be useful:
1. Vitamin B6
Either with a combination of Doxylamine or by itself, Vitamin B6 has proven to improve nausea and vomiting from morning sickness. A dose of 10mg- 25mg 3-4 times a day has shown to effectively reduce the severity of nausea, particularly in the early stages of pregnancy.
2. Ginger
Ginger is known for its anti-emetic, carminative, and anti-spasmodic properties. It can be used as a prophylaxis or as an acute treatment for nausea. 1g of ginger would be a good dose in managing symptoms. However, doses higher than this may increase the risk of side effects, such as heartburn or digestive upset, and should be avoided unless recommended by a healthcare provider. This is a category A for pregnancy.
3. Peppermint
Mentha piperita or commonly known as peppermint is a great anti-emetic and carminative. Traditionally used for flatulences, colic, and dyspepsia has also been used for nausea and vomiting in pregnancy. However, this should be used cautiously as it is contraindicated in individuals with GERD. This is a category B2 for pregnancy.
Supplements for GERD
During the second and third trimester, GERD becomes prominent. GERD symptoms include heartburn, burping, nausea, acid regurgitation, and upper abdominal pain. GERD occurs because of the increase in progesterone, the lower esophageal sphincter tone decreases (LES). LES plays a crucial role in digestion by preventing stomach acid and the contents from flowing back. When there is a lower tone, it can lead to acid reflux symptoms. Therefore, food modification can play a huge part in decreasing the symptoms. Here are two that can help minimize factors that promote GERD and protect the esophageal mucosa from further damage:
1.Marshmallow
This herb has demulcent properties that help protect the lining of the esophagus. Marshmallow root is primarily known for its demulcent properties, which means it can create a soothing, protective layer over mucous membranes. Furthermore the anti-inflammatory and anti-oxidant properties can be beneficial for wound healing especially those experiencing cracked nipples and breast pain. Definitely something to think about during postpartum. This is a category B2 for pregnancy.
2. Licorice
Also known as Glycyrrhiza glabra, Licorice has many properties. It's primary actions include expectorant and demulcent which makes it a great supplement for acids reflux symptoms. The demulcent action can form a protective coating over the mucous membranes of the digestive tract. This can help soothe the esophagus which might be irritated by the stomach acids. However, individuals with preeclampsia, or high blood pressure have to be cautious as it can increase blood pressure. This is a category A for pregnancy.
To learn more about compatible and contraindicated supplements in pregnancy click here--> Supplements That Are Acceptable and Contraindicated in Pregnancy
