In this post, you’ll learn how to deal with morning sickness at work.
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What Is Morning Sickness?
Morning sickness is nausea and vomiting that happens in the first few months of pregnancy.
Even though it’s called morning sickness, it can happen any time of day, last all day, and return in the third trimester or last all nine months. (source)
If you are experiencing extreme nausea speak with your doctor.
For normal morning sickness, the tips below may help.
How To Deal With Morning Sickness At Work?
#1. Make Electrolyte Cubes Or Popsicles
Electrolytes are minerals that help your body carry out a variety of vital functions, such as hydration, pH balance, muscle contractions, and nerve signaling.
For most people, adequate water intake and a balanced diet are enough to maintain electrolyte levels.
However, if you can’t keep water down, in ice-cube trays or in ice-pop trays, try freezing electrolyte drinks, such as:
- Coconut water
- Watermelon water (and other fruit juices)
- Electrolyte-infused waters
- Sports drinks
Suck on these to stay hydrated.
#2. Eat More Of What You Can Stomach
Don’t feel bad if the only thing you can stomach isn’t the healthiest option. Once this passes, you can eat a vegetable.
Pack a day’s worth of snacks when you go to work.
Avoid certain foods that trigger your morning sickness. These may include spicy or greasy foods, or anything with a strong smell.
Related: Best 7 Pregnancy Self Care Products
#3. Keep Snacks Close By
Keep crackers or other dry snacks at your desk to nibble on throughout the day.
#4. Eat Smaller Meals And Eat Throughout The Day
Instead of having a big breakfast, lunch, and dinner, consider eating smaller quantities and eating throughout the day.
You may find using smaller dishes helpful to eat less quantity.
#5. Eat Ginger
A 2016 review of studies published in Integrative Medicine Insights found that at ginger can help prevent nausea and vomiting during pregnancy.
You may use ginger tea, suck on a ginger lozenge or lollipop, eat it in candies or cookies, or take ginger supplements.
Talk to your prenatal health care provider about how much ginger is safe for you.
#6. Eat a Banana
Bananas are full of B vitamins, particularly vitamin B6. This vitamin is in most anti-nausea meds.
Adding a banana or 2 to your diet can relieve your morning sickness.
#7. Avoid Nausea-Inducing Food
Reduce your consumption of fatty or greasy foods, spicy foods, and gas-producing foods, like cruciferous vegetables, beans, and dairy. (source)
#8. Stop Wearing Perfume
Strong smells can cause nausea. You may find it helpful to stop wearing perfume and make a friendly request that your partner or coworkers do the same.
#9. Use Lemon Oil and Peppermint Aromatherapy
Peppermint and lemon oil are two scents that are proven to relieve nausea. (source)
Add a few drops of pure peppermint or lemon essential oil to a tissue and inhale the scent.
However, talk with your doctor before trying them.
#10. Use Nausea Wristband Pregnancy
Nausea wristbands are a popular and effective way to help manage nausea during pregnancy.
These wristbands apply pressure to certain pressure points on your wrist, which can help reduce nausea and vomiting caused by morning sickness. They are safe and non-invasive.
To use a nausea wristband, simply slide it onto your wrist so that the plastic button sits on pressure point P6, which is located about 3 finger-widths below the crease of your wrist. Wear one on each wrist for maximum effectiveness.
Many women find that wearing the bands all day helps to relieve their symptoms, but you can also wear them just when needed.
It’s important to note that nausea wristbands may not work for everyone and should not be used as a substitute for medical treatment if your symptoms are severe.
#11. Ask For Accomodations
Talk to your supervisor or HR department if you need accommodations, such as an adjusted work schedule or a comfortable place to rest.
#12. Use Acupressure For Morning Sickness
Acupressure can be a helpful technique to alleviate morning sickness.
Here are some acupressure points you can try:
1. Pericardium 6 (P6) point: This point is located on the inner forearm, two finger-widths from the wrist crease. Apply pressure with your thumb or index finger for about one minute.
2. Stomach 36 (ST36) point: This point is located on the lower leg, four finger-widths below the knee cap and one finger-width to the outside of the shinbone. Apply pressure with your thumb or index finger for about one minute.
3. Liver 3 (LR3) point: This point is located on the top of the foot, between the big toe and the second toe. Apply pressure with your thumb or index finger for about one minute.
4. Large Intestine 4 (LI4) point: This point is located on the back of the hand, between the thumb and index finger. Apply pressure with your thumb or index finger for about one minute.
You can also use acupressure wristbands which apply pressure to the P6 point on the inner forearm. These are available at most drugstores. Always consult with your healthcare provider before trying any new techniques, especially if you are pregnant.
Morning sickness is one of the most discomforts pregnant women have to deal with.
You may even find out that it can hit at any time of the day, not just mornings.
Remember, it’s important to prioritize your health and well-being during pregnancy. Don’t hesitate to ask for help or support from your colleagues and employer.
Does Exercise Help With Morning Sickness?
Yes, exercise can be helpful in reducing the symptoms of morning sickness. (source)
However, it’s important to consult with your healthcare provider before starting or continuing any exercise routine during pregnancy.
Gentle exercises such as walking, swimming, prenatal yoga, and stretching can help to reduce nausea and vomiting.
These exercises can also help to improve your overall physical and mental well-being during pregnancy.
It’s important to listen to your body while exercising and not overexert yourself, especially if you are experiencing severe morning sickness. It’s also important to stay hydrated before, during, and after exercise.
When Should You Stop Work When Pregnant?
The timing for stopping work during pregnancy can vary depending on individual circumstances and the nature of the work involved.
In general, it is recommended that pregnant women should stop working when the job poses a risk to their health and the health of their unborn baby.
This could include exposure to harmful chemicals, heavy lifting, prolonged standing or sitting, high levels of stress, or fatigue.
It is always best to consult with a doctor or healthcare provider to determine the best course of action for the safety and well-being of both the mother and the baby.
Certain laws may also protect pregnant individuals in the workplace, so knowing your rights in your specific location is important as well.
- Portions of this article were adapted from the book Pregnancy Hacks, © 2020 by Amanda Shapin Michelson. All rights reserved.
- “NIH study links morning sickness to lower risk of pregnancy loss,” National Institutes of Health, 26-Sep-2016. [Online]. Available: https://www.nih.gov/news-events/news-releases/nih-study-links-morning-sickness-lower-risk-pregnancy-loss.
- G. R. B.-A. A. M. J. C; “A prospective study of nausea and vomiting during pregnancy,” The British journal of general practice : the journal of the Royal College of General Practitioners. [Online]. Available: https://pubmed.ncbi.nlm.nih.gov/8373648/.
- Gadsby R;Ivanova D;Trevelyan E;Hutton JL;Johnson S; “Nausea and vomiting in pregnancy is not just ‘morning sickness’: Data from a prospective cohort study in the UK,” The British journal of general practice : the journal of the Royal College of General Practitioners. [Online]. Available: https://pubmed.ncbi.nlm.nih.gov/32601054/.