Navigating Morning Sickness: Tips for Relief and Management

What Is Morning Sickness?

Morning sickness is a common symptom during pregnancy, especially in the first trimester. Despite its name, this condition isn’t limited to the morning—it can strike any time, leaving expectant mothers feeling nauseous and fatigued. Understanding and managing morning sickness can make this stage of pregnancy more comfortable.

How Common Is Morning Sickness?

Morning sickness affects up to 70-80% of pregnant women. While the exact cause isn’t fully understood, hormonal changes, such as increased levels of human chorionic gonadotropin (hCG) and estrogen, are major contributors. Stress, fatigue, and certain triggers like strong smells or specific foods can worsen symptoms.

Tips for Managing Morning Sickness:

Eat Small, Frequent Meals
Keep your stomach stable by eating small, bland meals throughout the day. Foods like crackers, toast, and rice are gentle on your digestive system and can help ease nausea.
Stay Hydrated
Dehydration can intensify nausea. Sip on water, clear broth, or ginger tea to stay hydrated. Consider electrolyte-rich beverages if you’re struggling to keep fluids down.
Incorporate Ginger
Ginger is a proven natural remedy for nausea. Add ginger tea, candies, or even ginger ale to your daily routine to help alleviate symptoms.
Try Acupressure Bands
Acupressure bands apply gentle pressure to your wrist, which can relieve nausea for some people. These bands are pregnancy-safe and available at most pharmacies.
Avoid Triggers
Identify foods, smells, or situations that worsen your symptoms and avoid them whenever possible. Keeping a symptom journal can help you recognize and manage triggers effectively.
Prioritize Rest and Relaxation
Fatigue can make nausea worse. Take short naps and practice relaxation techniques like prenatal yoga or deep breathing to keep stress levels low.
Consider Vitamin B6
Some studies show that vitamin B6 supplements can reduce morning sickness. Always consult your healthcare provider before taking any supplements.
Explore Prescription Medications
For severe cases, your doctor may recommend pregnancy-safe medications to help manage nausea. These treatments can provide significant relief when other strategies aren’t enough.

FAQs About Morning Sickness

1. Can morning sickness harm my baby?
Mild to moderate morning sickness typically doesn’t affect your baby. However, severe cases (hyperemesis gravidarum) require medical attention to ensure proper nutrition and hydration.

2. When does morning sickness usually stop?
Most women find relief by the second trimester (around weeks 12-16). However, some may experience symptoms throughout pregnancy.

3. Are natural remedies safe during pregnancy?
Natural remedies like ginger and acupressure are generally safe, but always discuss them with your healthcare provider before trying something new.

While morning sickness can be a challenging aspect of pregnancy, there are several strategies and remedies available to help manage symptoms and improve your overall comfort. By incorporating small, frequent meals, staying hydrated, avoiding triggers, and exploring natural remedies such as ginger and acupressure, you can navigate this phase of pregnancy with greater ease. Remember to consult with your healthcare provider before starting any new treatment or medication regimen. With patience, self-care, and support, you can alleviate morning sickness symptoms and focus on the joy of expecting a new addition to your family.

Sources

American College of Obstetricians and Gynecologists. (2020). Morning Sickness: Nausea and Vomiting of Pregnancy. https://www.acog.org/womens-health/faqs/morning-sickness-nausea-and-vomiting-of-pregnancy
Mayo Clinic. (2021). Morning Sickness: Symptoms & Causes. https://www.mayoclinic.org/diseases-conditions/morning-sickness/symptoms-causes/syc-20375254
National Institutes of Health. (2019). Nausea and Vomiting of Pregnancy. https://www.nichd.nih.gov/health/topics/morning-sickness/conditioninfo/default

Nutrition Tips for a Healthy Pregnancy

Reviewed by Leda Tello, RD, LD, CDCES

Pregnancy is a unique and exciting time, but it also comes with the responsibility of ensuring both your health and the health of your growing baby. Proper nutrition is key to a healthy pregnancy, and it can be confusing to navigate the myriad of advice available. This blog will provide essential tips on nutrients, foods to avoid, and maintaining a balanced diet during pregnancy.

Essential Nutrients

Folic Acid: Folic acid, or folate, is vital in preventing neural tube defects, which affect the brain and spinal cord. The CDC recommends that pregnant women get at least 400 micrograms of folic acid daily, especially during the first trimester. Sources include leafy green vegetables, fortified cereals, and legumes.
Iron: Iron supports the increased blood volume during pregnancy and prevents anemia. Pregnant women should aim for 27 milligrams of iron daily. Good sources include lean meats, spinach, and iron-fortified cereals. Pairing iron-rich foods with vitamin C-rich foods like oranges can enhance absorption.
Calcium: Calcium is crucial for developing your baby’s bones and teeth. Pregnant women need about 1,000 milligrams of calcium daily. Dairy products, fortified plant-based milks, and leafy greens are excellent sources.
Omega-3 Fatty Acids: Omega-3s, particularly DHA, are important for the development of the baby’s brain and eyes. Sources include fatty fish like salmon, flaxseeds, and walnuts. Pregnant women should consume at least 200 milligrams of DHA per day.
Protein: Protein is a building block for your baby’s tissues and organs. Pregnant women should aim for about 70 grams of protein daily. Sources include lean meats, eggs, beans, tofu, and nuts.

Foods to Avoid

Raw and Undercooked Seafood and Meat: These can harbor harmful bacteria and parasites. Ensure all meat and seafood are cooked thoroughly.
High-Mercury Fish: Fish like swordfish, king mackerel, and tilefish have high levels of mercury, which can affect the baby’s developing nervous system. Opt for lower-mercury options like salmon, shrimp, and canned light tuna.
Unpasteurized Dairy Products and Juices: These can contain harmful bacteria like Listeria, which can cause pregnancy complications. Always choose pasteurized options.
Excess Caffeine: High caffeine intake is linked to an increased risk of miscarriage and low birth weight. Limit caffeine to 200 milligrams per day, roughly one 12-ounce cup of coffee.
Alcohol: No amount of alcohol is safe during pregnancy, as it can lead to fetal alcohol syndrome and other developmental issues. It’s best to abstain completely.

Maintaining a Balanced Diet

Eat a Variety of Foods: Ensure you get a range of nutrients by eating a colorful array of fruits, vegetables, whole grains, lean proteins, and healthy fats.
Stay Hydrated: Drink plenty of water throughout the day to support increased blood volume and amniotic fluid. Aim for at least 8-10 cups daily.
Frequent, Small Meals: Eating small, frequent meals can help manage nausea and heartburn. Include a balance of protein, carbs, and fats in each meal.
Prenatal Vitamins: These supplements are designed to cover nutritional gaps and should be taken as recommended by your healthcare provider.
Listen to Your Body: Pay attention to hunger and fullness cues. Pregnancy is not the time for restrictive diets; focus on nourishing both yourself and your baby.

A healthy pregnancy diet is about balance, variety, and mindfulness. By prioritizing essential nutrients, avoiding harmful foods, and maintaining a balanced diet, you can support a healthy pregnancy and give your baby the best start in life.

Sources

Centers for Disease Control and Prevention. (2020). "Folic Acid." Retrieved from CDC.

Mayo Clinic. (2021). "Nutrition and healthy eating: Pregnancy nutrition: Foods to avoid during pregnancy." Retrieved from Mayo Clinic.

American Pregnancy Association. (2021). "Omega-3 Fatty Acids and Pregnancy." Retrieved from American Pregnancy Association.

By following these guidelines, you can feel confident that you’re providing the best nutritional foundation for your baby’s development while also taking care of your own health.

Pain Management Options for a Smoother Childbirth

Finding Your Calm

Childbirth is often described as a rollercoaster of emotions—joy, excitement, anticipation… and yes, pain. But before you start envisioning scenes straight out of a dramatic TV show, let’s talk about the wide variety of pain management options that can help turn that labor marathon into something a little more manageable (and dare we say, empowering!). Whether you’re drawn to natural techniques, considering an epidural, or even daydreaming about a water birth, there’s a method to fit your preferences and make your birthing experience as comfortable and positive as possible.

Let’s dive into some pain-relief options that’ll have you feeling ready to take on labor like the warrior you are!

Pain Management Options

While childbirth is often associated with pain, there are various pain management options available to help alleviate discomfort and support a positive birth experience:

Natural Techniques

Techniques such as breathing exercises, relaxation, massage, and position changes can help manage pain and promote comfort during labor. These methods empower birthing individuals to work with their bodies and cope with contractions effectively.

Medical Interventions

Medical pain relief options include epidurals, which provide localized anesthesia to numb the lower body and relieve pain during labor. Other medications, such as opioid analgesics, may also be used to manage discomfort, although they can have side effects and may affect the baby.

Water Birth

Immersion in a birthing pool or tub can offer soothing relief during labor and may help reduce the perception of pain. Water birth is an option for some women seeking a natural, drug-free childbirth experience.

Supportive Care
Continuous support from a partner, doula, or experienced birth attendant can significantly impact a person's ability to cope with labor pain. Emotional support, encouragement, and advocacy can make a profound difference in the birthing experience.

Sources

Cleveland Clinic: Provides insights on both natural and medical pain management options, including hypnobirthing, movement during labor, and epidurals.
Cleveland Clinic - Coping Skills for Natural Birth
Cleveland Clinic
American College of Obstetricians and Gynecologists (ACOG): Offers information on medical interventions like epidurals and spinal anesthesia, as well as water immersion in labor.
ACOG - Pain Relief During Labor and Delivery
Mayo Clinic: Covers a range of pain management techniques, from non-medical options like massage and breathing techniques to epidurals and medications.
Mayo Clinic - Pain Relief Options During Childbirth
March of Dimes: Focuses on pain relief strategies, highlighting natural methods and supportive care from doulas and partners.
March of Dimes - Managing Pain During Labor

If you would like to speak to one of our doctors about your pregnancy, please contact us at (214) 540-00300 or click here to make an appointment.

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Prenatal care

Why Flu Shots Are Crucial for Pregnant Women

Pregnancy is a time of increased vulnerability, making it crucial for expectant mothers to prioritize their health and well-being. One significant aspect of this is getting the annual flu shot. The Centers for Disease Control and Prevention (CDC) strongly recommend that pregnant women receive the flu vaccine, as it offers essential protection for both the mother and the developing baby.

Increased Risk of Severe Illness: Pregnant women are more likely to suffer severe illness from the flu compared to non-pregnant women. This is due to the changes in the immune system, heart, and lungs during pregnancy. Severe flu can lead to complications such as pneumonia, hospitalization, and even death. According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women who contract the flu are more likely to be admitted to the hospital than non-pregnant women of the same age .
Protection for the Baby: Getting vaccinated during pregnancy not only protects the mother but also provides critical protection for the baby after birth. When a pregnant woman receives the flu shot, she passes on antibodies to her baby, offering immunity for the first few months of life when the baby is too young to receive the vaccine themselves .

When to Get Vaccinated

The best time to get the flu shot is early in the flu season, which typically starts in October and can last until May. However, it is beneficial to get vaccinated as soon as the vaccine becomes available. The CDC advises that it is safe to receive the flu shot at any stage of pregnancy, whether it is the first, second, or third trimester .

How Flu Shots Protect Both Mother and Baby

Preventing Flu-Related Complications: By getting vaccinated, pregnant women can significantly reduce their risk of flu-related complications, such as preterm labor and delivery. Studies have shown that pregnant women who receive the flu vaccine are less likely to deliver prematurely or have a low-birth-weight baby .
Boosting Immune Response: The flu shot boosts the immune response in pregnant women, making it easier for their bodies to fight off the flu virus. This enhanced immune response also contributes to the production of antibodies that are passed on to the baby, providing a form of passive immunity .
Safe for Both Mother and Baby: Extensive research has demonstrated that the flu vaccine is safe for both the mother and the developing baby. The inactivated flu vaccine, which is the type recommended for pregnant women, does not contain live virus and therefore cannot cause the flu .

The flu shot is a crucial component of prenatal care. It offers significant benefits, including protecting the mother from severe illness, reducing the risk of complications, and providing immunity to the newborn. Pregnant women should consult with their healthcare providers to ensure they receive the flu vaccine and safeguard their health and their baby's health throughout the flu season.

Sources

American College of Obstetricians and Gynecologists (ACOG). Influenza Vaccination During Pregnancy.
Centers for Disease Control and Prevention (CDC). Pregnant Women & Influenza (Flu).
Mayo Clinic. Flu shot in pregnancy: Is it safe?.
National Institutes of Health (NIH). Flu vaccination during pregnancy reduces risk of influenza hospitalization.
World Health Organization (WHO). Influenza vaccination in pregnant women.
American Journal of Obstetrics & Gynecology. Influenza vaccination during pregnancy: A critical assessment of the benefits for mother and child.
Safety of inactivated influenza vaccine in pregnancy.

Self-Care Ideas for Pregnant Moms

Francisco Guzman, LMSW, Case worker at LBU Community Clinic

Some self-care ideas for pregnant moms include:

Engaging in regular physical activity, such as walking, swimming, or prenatal yoga.
Eating a healthy and well-balanced diet to ensure that both the mother and the baby are getting the proper nutrition.
Getting plenty of rest and sleep, as fatigue can be a common issue during pregnancy.
Practicing stress management techniques such as deep breathing, meditation, or massage.
Taking time for oneself to relax and unwind, whether it be through reading, listening to music, or taking a warm bath.
Connecting with other pregnant women or new moms to share experiences and offer support.
Planning ahead and delegating some tasks to others when possible and asking for help when needed.
Scheduling and going to prenatal care appointments, following the guidelines provided by healthcare professional
Taking prenatal vitamin supplement as recommended by healthcare professional
Finding ways to stay active in daily life, whether it’s taking a walk in the park or stretching before bed.

It’s important to note that all self-care ideas are not one-size-fits-all, and that pregnant women should consult with their healthcare provider before starting any new exercise or self-care regimen.

If you feel one of your partner may be struggling with thoughts or feelings, please make an appointment at LBU by calling (214) 540-0300.

You're Pregnant! Now what?

The Next steps in your pregnancy journey

Dr. Eduardo Torres, LBU West Dallas

Finding out whether or not you are pregnant can be an incredibly exciting, nerve-wracking, and emotional experience. The knowledge that you might be carrying a child can cause a wave of questions and emotions, regardless of whether you have been actively trying to conceive or are caught off guard by the possibility. So how can you be certain? Even though there are a variety of indications and symptoms that could point to pregnancy, a pregnancy test is the only way to be sure.

Here are 5 things you should do after you find you are expecting:

Confirm the pregnancy with your doctor and begin receiving prenatal care, which is essential for the health of both you and your baby.
Start taking your prenatal vitamins immediately if you are not already. Every woman that could potentially become pregnant should be using daily folic acid before conceiving to reduce the risks of miscarriages and fetal anomalies.
Make lifestyle changes: Pregnancy is a time when you will need to make some lifestyle changes to promote a healthy pregnancy, such as quitting smoking, stop using drugs (even marijuana), avoiding alcohol, and avoiding certain foods.
Start researching childbirth and parenting classes: This is a good time to start researching the different options available to you for childbirth education, and parenting classes.
Start planning your pregnancy, childbirth, and postpartum care; This includes choices such as selecting an obstetrician, selecting a hospital, and making a birth plan.

It is always good to speak with your healthcare provider, they will guide you through the process and answer any questions you may have.

Call us today to make an appointment with LBU’s OB Team by calling (214) 540-0300.

For a list of our providers, go to:

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The Top 5 Pregnancy Questions Answered

The top 5 pregnancy questions answered

Congratulations, you’re pregnant! You probably have tons of questions and concerns. This article will help clear up the myths and the fog about preparing for the delivery. Here are the 5 most common pregnancy questions answered.

1. Can I exercise during pregnancy?

Exercise before, after, and during pregnancy can be a great way to keep you and your unborn baby healthy. Moderate exercise during pregnancy is a-okay, as long as you’re not going too extreme in the hot yoga or HIIT workouts. Exercise like strength training and cardio along with yoga is a great combination that can be safe and healthy. Pregnant women who shed weight and sweat are less likely to experience complications like gestational diabetes, high blood pressure, and preeclampsia. If at any point, exercise feels uncomfortable, contact your doctor.

2. How can I help reduce the risk of birth defects?

Some birth defects can’t be prevented, but you can take measures to avoid certain extreme cases like stillbirth, preterm labor, and other complications. Take heed of these tips to reduce your risk of birth defects:

Make a plan.
Regularly see your doctor for checkups.
Keep pre-existing health conditions in check.
Avoid substances like alcohol and drugs.
Avoid overheating and be wary of fevers, treating them promptly.
Maintain a healthy weight with diet and exercise.

A healthy baby is more likely to come with a healthy lifestyle.

3. What prenatal vitamins should I take?

Classic prenatal vitamins and healthy foods are your weapons against disease and defects. Your baby needs essential nutrients that you may not be getting enough of in your daily diet. Your prenatal vitamin needs to have folic acid, iron, and calcium to ensure a healthy baby. Also note that you’re getting enough vitamin D, DHA, and iodine every day. Always discuss with your doctor before taking certain supplements.

4. Can I keep drinking coffee?

Your morning cup of joe can stay. As long as you don’t go above 200 mg or 12 ounces of caffeine, you’ll be alright. The science hasn’t confirmed yet whether caffeine can impact the risk of miscarriage or preterm birth, but it’s definitely safe to have one cup. Be wary of tea, chocolate, and soft drinks.

5. How much kicking should I feel? When should I be concerned?

First-time moms, hear hear! You won’t feel kicking or movement until about 5 months into pregnancy. With a second pregnancy, you’re more likely to feel the movement earlier because it’s more familiar to you. Once the fetus moves in you, you’ll probably feel something daily until around 7 months. If you’re feeling less movement than you believe is normal, check with your ob-gyn or doctor who’s covering your prenatal care.

Takeaway

Whatever your concerns or if you have any new supplements to take, always make sure to contact your doctor to ensure it’s safe. Enjoy your pregnancy and maintain a healthy lifestyle to prepare for a safe and healthy delivery. If you’re in the Dallas area, check out Los Barrios Unidos for customized prenatal care.

Our doctors are here to help and answer any questions. To set an appointment, please call (214) 540-0300.