Despite its name, morning sickness can occur any time, day or night, causing a disruption in pregnant women’s lives. It tends to be most severe during the dynamic first trimester. That’s when hormone and blood sugar levels shift as the body prepares for its new occupant. It presents with nausea and vomiting, including sensitivity to smell.
If severe, you may need medical intervention to maintain a safe and healthy pregnancy. For most women, however, there are several things you can do to help with morning sickness at home. These include minor diet and lifestyle changes that may provide significant morning sickness relief.
Every woman is different, and you might need to try several remedies and techniques before you land on something that works. With that in mind, we’re sharing the top tips for morning sickness that have worked for VPFW patients in the past.
Continue reading to learn what relieves morning sickness so you can enjoy your exciting pregnancy.
1. Start the Day with a Snack
While you can experience morning sickness any time of day, it did get its name for a reason. Many women experience nausea first thing in the morning when their stomachs are empty. That’s why many doctors recommend having a small, simple snack as soon as you wake up.
Enjoying a few crackers, some toast, or other bland foods can settle your stomach and keep your blood sugar from plummeting. Some women eat a banana, a serving of applesauce, or other foods associated with the BRAT diet. You can keep your morning snack on your bedside table and eat it before you even get out of bed.
If you find this helps with morning sickness in the first trimester, you might consider adjusting the way you eat. Some pregnant women find that eating several small meals (instead of three large meals) each day keeps the nausea at bay. As long as you are mindful about what you eat, this approach can be a great nausea management strategy.
2. Take Your Prenatal Vitamin with Food
Taking a daily prenatal vitamin is critical for a healthy pregnancy. They supply the nutrients needed for your baby’s development as it grows and also support your body’s nutritional needs during this time. However, some of the nutrients in prenatal vitamins can irritate the stomach lining and contribute to morning sickness, especially when taken on an empty stomach.
Taking your prenatal vitamin with a meal or snack can help prevent nausea. It can even make it easier for your body to absorb certain nutrients.
You can also experiment with the time of day you take your prenatal vitamin. Taking it with your largest meal or at bedtime might help relieve your morning sickness.
3. Incorporate Ginger into Your Diet
Ginger is a spicy, flavorful root with nausea-fighting properties. It’s a common ingredient in Chinese Traditional Medicine. Professionals have been recommending it as a morning sickness remedy for thousands of years.
If you can tolerate its spicy tang, it’s a safe (and often tasty) tool to add to your early pregnancy toolbox. You don’t even have to consume ginger root in its most natural form to reap the benefits.
Consider trying the following ginger products:
- Ginger teas
- Ginger candy
- Crystalized ginger
- Ground ginger capsules
What about ginger ale soda? While some ginger ales contain ginger as an ingredient, many do not. Instead, most commercial ginger ales use ginger flavoring or extracts, which don’t have the same nausea-fighting properties.
For some women, ginger ale reduces stomach acidity, relieving nausea. For others, the carbonation makes nausea worse. You can safely sip ginger ale if it works for you, but be mindful of its sugar content.
With that said, some women experience heartburn or reflux after consuming any form of ginger while pregnant. Thus, it might not be the ideal remedy for every woman.
4. Give Acupressure Bands a Try
Research has found that acupressure bands may be an effective morning sickness treatment for some women. They are said to work similarly to acupuncture without breaking the skin.
You’ll wear a band that puts pressure on your P6 point. This acupoint is located on your inner arm, right below the wrist. Some believe that doing so disrupts nerve signals that cause the nauseous feeling so they never reach your brain.
This remedy doesn’t work for everyone, but some women swear by it. Since it’s drug-free and side-effect-free, there is no medical risk. Thus, if you’re looking for a remedy that doesn’t involve dietary changes, there’s no reason not to give it a shot.
5. Eliminate Odors and Prioritize Airflow
Hormonal changes during the first trimester of pregnancy can make many women unusually sensitive to smell. Even smells you once enjoyed may begin to trigger nausea and contribute to morning sickness.
If strong scents are making you queasy during pregnancy, increasing airflow in your home can help provide some relief.
A few ways to add fresh air to your daily routine include:
- Opening windows when the weather allows
- Sitting in front of a fan when the nauseous feeling hits
- Going for a short walk outdoors
Avoiding strong scents in the kitchen can also help. Swap a few home-cooked meals for cold ones. A good fruit and Greek yogurt parfait is odor-free, delicious, and has a lot of the nutrition you need to grow a baby! You can also incorporate sandwich night, but remember that you should avoid cold cuts during pregnancy.
Furthermore, some women keep something fresh on hand to sniff when odor-related nausea hits. For example, you might sniff half a lemon or orange, something peppermint-scented, or fresh ginger. These scents have a calming effect on the nervous system. Additionally, active compounds, such as the menthol in mint, can relax your digestive muscles.
When to Speak to Your Doctor About Morning Sickness
Your doctor knows you and your body best. They can help you find a solution for your nausea that is safe, effective, and appropriate.
Unsure when to see your doctor? If you vomit more than three times per day, are experiencing dehydration, or feel something isn’t right, always call your doctor.
Additionally, if morning sickness stops abruptly during early pregnancy, let your doctor know. While it may not be a sign of a problem, it’s worth monitoring on an ongoing basis. Mild or severe, your physician at Virginia Physicians for Women is happy to suggest things to help with your morning sickness. Schedule an appointment for obstetric care today and start feeling better.
