Top 8 Tips for Morning Sickness + Reflux during Pregnancy
Posted by Jesse Lillejord on
We are known for helping women with their aches and pains, especially during their pregnancy journeys. CHIRO FOR MOMS also has tools to help combat other common battles during pregnancy ~ like morning sickness + acid reflux / heartburn. We are sharing our top 8 tips with you, which include at home and nutritional techniques!
The video below showcases techniques for reflux + diaphragm pain. These techniques and stretches are especially helpful as baby grows and starts to push up on the diaphragm, ribs, and esophagus causing reflux symptoms. The primary goal is to create space and reduce tension in the area. You may find it helpful to use these before and after meals or whenever you are experiencing symptoms!
Chiropractic adjustments are known for helping to reduce pain and treat musculoskeletal conditions. One important piece that is often not discussed is the impact of adjustments on the nervous system, and in turn all of the organ systems that nerves control! A large portion of the nervous system is housed in the spinal column and these nerves exit the column at various spots in order to travel to organs and communicate information and instructions. The upper and middle back adjustments can be useful for those experiencing reflux, since that is where these nerves exit.
{shown below is Dr. Paige treating a pregnant patient with a thoracic [mid back] adjustment}
When we eat bigger meals, our stomachs expand. For someone battling reflux, this only makes it more difficult for the lower esophageal sphincter to close tightly, which leads to stomach contents going into the esophagus + causing heartburn. Picture your stomach like a bag, with the sphincter being the zipper. If the bag is too full the zipper won’t shut. If you put less in the bag, the zipper will close securely and nothing will fall out! Aim for 6 small meals throughout the day. Try to incorporate a carb, fat, and protein at each meal + diversify your nutrition!
In the same way that food can fill your stomach, so can water. Stay hydrated during this time, but take smaller sips of water rather than guzzling a cup at once. For some women, water can even be difficult when battling morning sickness. Try using room temperature/lukewarm water, or add a lemon for some mild flavor.
Your stomach is located on your left side, right below the rib cage. Because of the stomach’s shape and connection to the esophagus, sleeping on your left side can greatly reduce reflux with the help of gravity. This is depicted in the image below!
Digestive enzymes help us break down food. We can take supplemental versions of these digestive enzymes that are derived from plants + animals. One of these is papaya enzymes or papain. The enzyme can help occasional heartburn symptoms, like those that arise during pregnancy. There is one brand pictured below, although there are many out there! When looking for supplements you want to be mindful that it is well sourced and has no artificial additives or preservatives. Some papaya enzymes have added sugar, which is also something to consider when purchasing.
Another holistic solution for nausea during pregnancy is ginger. Ginger has been shown to help reduce severity of nausea and vomiting during pregnancy. You can add fresh ginger to your diet with unique recipes or simply steeping fresh slices in green tea. Since these symptoms often come at the most inconvenient of times, we’ve found CHIRO FOR MOMS approved ginger hard candies that have no artificial sweeteners! You can find these on Amazon + linked on Our Products page.
Acupressure is acupuncture without the needles. You can do this yourself by using firm but gentle pressure in circular motions with your index finger or thumb. Each point can be held for 1-2 minutes.
—P6 - Arm/Wrist: palm side up, three finger widths form your wrist crease in the middle. You can follow your middle finger to find the midline of your forearm!
—KID21 - Upper Abdomen : Measure 6 thumb widths UP from your belly button. Go half a thumb-width from the midline to find the point on each side.
We highly recommend seeing a licensed acupuncturist in order to reap the full benefits of acupuncture during pregnancy. Reach out to us for a referral in your community!
Vitamin B6 can be helpful for morning sickness and overall reduction of nausea. More than likely, you are already getting this key nutrient in your prenatal vitamin, however, additional intake can be helpful and is indicated in women experiencing morning sickness. The recommended daily allowance for B6 in pregnant women is 1.9 mg. The upper intake level is 100 mg/day. Consult with your health professional before starting anything new!
Incorporating foods that are high in Vitamin B6 may be helpful as well + it's great for pregnancy in general. Foods high in this nutrient include: fortified cereals, baked potatoes [with the skin], chicken, and salmon.
