Simple and effective ways to reduce morning sickness

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Pregnancy is a wonderful thing, but its physical symptoms can sometimes be excruciating. One difficult challenge women may face: morning sickness. However, while nausea and vomiting can be very unpleasant, a recent study suggests that morning sickness may be a sign that your baby is healthy.

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Research has determined that the nausea and vomiting that characterize morning sickness—a condition that affects up to 80 percent of expectant mothers—is a biological defense mechanism that protects the fetus from potential inflammatory reactions from 'foreign' substances. Here's how you can reduce pregnancy-induced nausea and vomiting.

Breakfast in bed

The American Pregnancy Association recommends setting your alarm an hour earlier than you want to wake up, taking that hour to rest a little, then moving around gently. This will help your body adjust better as you gradually stand up.

Before you go to bed each night, put some easily digestible, carbohydrate-rich food like dry cereal or pretzels on your bedside table. When you get up, make this your breakfast.

Sip slowly while eating. When you start to move, try ginger tea. Ginger candies or mints are great for preventing sudden nausea at any time of the day.

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Brush your teeth like a child

Brushing your teeth can be very uncomfortable because morning sickness overstimulates the gag reflex, according to the Cleveland Clinic. Make it easier by switching to a bland-flavored children's toothpaste (mint can upset your stomach). Use a child-sized toothbrush to avoid aggravating the gag reflex, and brush in slow, circular motions.

Also, if you vomit, your first instinct may be to reach for a toothbrush, but wait an hour, suggests Rutgers Health School of Dental Medicine. Brushing too soon can cause stomach acid to damage tooth enamel. Immediately after vomiting, you can rinse your mouth with water, then rinse again with a fluoride mouthwash.

Change your eating schedule

Listen to your body. Avoid getting too hungry or too full. Try eating small bites whenever your stomach settles and stop eating until the discomfort passes.

If the thought of eating a favorite food suddenly makes you feel sick, don't worry—just stick to what you can eat right now. The American College of Obstetricians and Gynecologists (ACOG) recommends the BRATT diet (bananas, rice, applesauce, toast, and tea) when you're feeling nauseous because it's low in fat and easy to digest.

To reduce nausea, prioritize protein in your meals. Soft protein foods like scrambled eggs can be a good choice. You can also try a little salty food and see if that helps. Avoid fried, spicy, or greasy foods.

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Make "Powerade Ice Cream"

'Hydration is important,' says Dr. Katz. ACOG recommends drinking eight to 12 glasses of water a day and says dehydration can make nausea worse. Again, sip slowly. To really boost your fluid intake while you're dealing with morning sickness, ' try Powerade ,' suggests Dr. Katz. Pour the electrolyte-rich sports drink into a popsicle mold, insert a stick, and freeze.

Wear two bracelets

Turkish researchers found that acupressure bracelets can reduce nausea and vomiting in women between 6 and 14 weeks pregnant. Their study explains that when you wear one bracelet on each wrist, you are applying pressure to the P6 point, which can prevent nausea and vomiting. Wearing the bracelets for a week, except when bathing or washing your hands and arms, is what the researchers found helpful. Ask your doctor if this is a good idea for you to try.