When we think about nausea during pregnancy, only the first trimester comes to mind. It makes sense, right? The classic morning sickness portrayed in movies and TV shows makes it seem like nausea will only be a problem in the first couple of months of pregnancy—and only in the morning. So once you make it through those long, stressful and uncomfortable first 12 weeks of pregnancy, you think you’re in the clear.
Then, boom, the unfortunate reality sinks in and you realize nausea can creep up on you again during your third trimester. Right along with lightning crotch, Braxton-Hicks contractions, indigestion and heartburn. Lovely, right?
Third-trimester nausea might not be as talked about as much as first-trimester nausea, but it’s actually a common symptom many pregnant women experience. Sadly, this nausea can be even more uncomfortable than the first trimester. Not just physically but emotionally, since you’re already feeling anxious for your last few weeks of pregnancy. You’re creating your birth plan, noticing you’re fitting into less and less of your clothes and dealing with all nerves, anxiety and excitement about welcoming your baby into the world. So, having to deal with nausea on top of all of this can feel annoying—and stressful
“Third trimester nausea can be partly due to hormonal shifts but frankly, is frequently due to your growing baby,” Vida Delrahim, founder of WeNatal backed by a team of functional medicine doctors, nutritionists and fertility experts, said. “There is an increased incidence of acid reflux which occurs as the baby grows and pushes up on your stomach, making many women feel sick to their stomach.”
From diet, rest and fluids, to understanding everything there is to know about third trimester nausea, we want to help you find ways to navigate this for a smoother pregnancy experience.
- Understanding Third Trimester Nausea
- Common Misconceptions About Third Trimester Nausea
- How to Manage Third-Trimester Nausea
- Tips for Self-Care During the Third Trimester
Understanding Third Trimester Nausea
Why does nausea actually happen in the third trimester? Understanding why it’s happening can help you feel more in tune with your body. There’s plenty of causes, and they vary for each woman. Third-trimester nausea will happen during your last trimester, in weeks 29-40. But what’s behind it?
- Your baby’s growth: First, it can just be the fact that your baby is getting larger. As your baby grows, it can place more pressure on your digestive system, which can lead to nausea.
- Hormones: Like most things in pregnancy, third-trimester nausea can be caused by hormonal changes. Most women tend to have their hormone levels even out during the first trimester. Still, for some, it can persist into the third trimester.
- Your diet: We know pregnancy cravings can come in all shapes and sizes. If your baby craves some weird combinations of food, spicy, oily or acidic foods, it can cause nausea, too.
Symptoms and When to Seek Help
As we mentioned, third-trimester nausea can often be a digestion issue. Along with the normal nausea feeling, you might also be constipated, have abdominal pain, abdominal bloating, gas, acid reflux, indigestion and heartburn.
With your changing hormones, you could feel extra tired or lose appetite. But if your nausea feels extra painful or persistent, you should contact your doctor immediately. If you experience additional symptoms like intense, persistent headaches, troublesome or abnormal swelling or changes in vision along with nausea, talking to your doctor can ensure that no other conditions occur and that you and your baby are safe. “Don’t hesitate to seek medical attention and consult with your doctor if your nausea is severe, there is no need to suffer through when there are options available to you from our doctor,” Dr. Laura Purdy, a board certified family medicine physician, said.
Common Misconceptions About Third Trimester Nausea
There are a few common misconceptions about third trimester nausea. Here are a few and why they are false.
Myth: Nausea Only Occurs in the First Trimester
When pregnancy sickness shows up unexpectedly, you might come across some common misconceptions about third-trimester nausea. The first misconception is that nausea is only limited to the early stages of pregnancy. But the truth is, nausea can happen at really any point of pregnancy. While most women report relief after their first trimester from nausea, it’s estimated 15 to 20 percent will experience sickness that persists into their third trimester. And for about five percent of women, it will continue all the way up until their delivery.
“The rapid increase of hormones in early pregnancy coupled with heightened sensitivity to odor and increased stress and fatigue due to the changes happening both emotionally and physically, all exacerbate the feelings of nausea,” Dr. Purdy explained. These common occurrences are widely shared and known early in pregnancy but it is absolutely normal, though not enjoyable, to experience these symptoms throughout each trimester.
Remember, it’s totally normal and okay if you are one of the women experiencing third-trimester nausea.
Myth: Third Trimester Nausea is Harmless
While this pregnancy sickness is common, it shouldn’t be ignored if it is affecting your daily life and nutrition. If it’s hard to do things you do in your everyday life—like your ability to eat, keep food down, drink water and stay hydrated or just walk around— it is critical to discuss this with your healthcare provider. While it can be scary, it’s better to seek help and find a plan on how to manage the nausea so it doesn’t affect your baby’s growth or your health.
How to Manage Third-Trimester Nausea
Whether you’re experiencing third-trimester nausea right now or you want to prepare for the possibility of it, there are plenty of things you can do. From your diet to fluid intake, here’s how you can manage your nausea.
Dietary Adjustments
First up (and maybe the hardest change to make): manage your diet! What you fuel your body with is always important, but it should be one of your top priorities during pregnancy, particularly at the end when you need to eat slightly more to sustain your body and baby’s growth. Instead of eating large meals, Delrahim recommends eating smaller portions while still eating frequently. This will ease the tension in your digestive system, which could decrease your nausea. Try to avoid those cravings for spicy, oily or acidic foods. You could also eat soothing, non-acidic foods like plain crackers, applesauce, toast or plain veggies and fruits to help settle your nausea. Delrahim recommends an adequate B6 intake which can improve nausea and women are often instructed to supplement with additional B6 if they are extremely nauseous.
Hydration and Fluid Intake
Hydrate, hydrate, hydrate! Drink water like it’s your job. You should be drinking eight to 12 cups of water each day to help aid digestion. But, we know if you’re feeling nauseous, drinking water might be tricky if you’re not feeling your best. Focus on spreading your water intake throughout the day and avoiding chugging large amounts at once. You can also add hydration tablets, like Nuun, to make it easier to consume. Ginger tea and ginger ale can also be beneficial to sooth tummy troubles.
Rest and Relaxation Techniques
Another tough but helpful tip is getting quality sleep and relaxation. Sometimes, your nausea can lead to stress or fatigue, so getting rest and relaxation is key. If you’re having trouble sleeping at night, try to take short naps throughout the day or even just find time to lie down and relax. You can also try practicing some breathing exercises or meditation to reduce stress and help calm down your body. We know getting up to urinate every few hours in the third trimester can be disruptive to fulfilling sleep, so do your best and remember, pregnancy may feel like it lasts forever, but you will be holding your baby in your arms—and not on top of your bladder—soon.
Tips for Self-Care During the Third Trimester
We know all of this can feel overwhelming. You already have so much on your plate with pregnancy, so during the final stretch of the third trimester, it’s essential to prioritize your self-care. Here are some ways to put your health at the top of your priority list:
Listen to Your Body
You may be thinking about being best prepared for your baby—but your body needs your TLC, too. Pay attention to what your body needs. If you feel tired, lie down and take some time to sleep or rest. If you’re feeling overwhelmed, talk to your partner, a close friend or family member or a therapist. If you’re experiencing extra painful nausea or something that feels off, speak to your doctor right away. Don’t be afraid to say ‘no’ so you can slow down and adjust your routine. You’re almost there.
Build a Support System
Like all symptoms and changes with pregnancy, postpartum and motherhood, pregnancy sickness can be hard to deal with alone. But having a solid support system during your last few months of pregnancy can make all the difference. Support can come in many different forms, too. If you need a listening ear, help with work or house duties, or someone to drive you to the grocery store or doctor appointments, reach out to your friends and family. You’re not annoying, they want to help you.
We understand that third-trimester nausea can feel like a challenge that you did not see coming. However, with the right approach, you can navigate this obstacle with confidence. By staying hydrated, managing your diet, prioritizing self-care, sleep and rest, you can work through it. Don’t forget to listen to your body and reach out for help with anything. Also, don’t take too long to communicate any problems with your doctor. If you feel something is wrong, it’s better to get it checked out so you can have a more positive pregnancy appearance.
