13 Tips For Easing Morning Sickness

Morning sickness can be one of the more challenging parts of early pregnancy. But you don’t have to suffer through it without a little help. There are simple, natural ways to ease the nausea and keep yourself feeling more balanced. Here are 10 tips that have helped many mamas find relief during those early days.

1. Eat Little, But Often - It’s so tempting to skip meals when you’re feeling nauseous, but it’s important to keep your stomach from getting too empty. Try to eat small meals or snacks throughout the day. Crackers, toast, or fruit can help keep your blood sugar stable and your stomach calm.

   
   

2. Ginger is Your Friend - Ginger has long been known for its natural anti-nausea properties. Sip ginger tea, munch on ginger biscuits, or even take ginger supplements. It can soothe your stomach and provide gentle, natural relief from nausea.

   
   

3. Stay Hydrated - Sometimes, it’s the dehydration that makes the nausea worse. Drink small sips of water throughout the day, or try coconut water for added electrolytes. If plain water isn’t appealing, try adding a slice of lemon or cucumber to make it more refreshing.

   
   

4. Increase Vitamin B6 & Iron Intake - Vitamin B6 has been shown to help reduce nausea and vomiting in pregnancy. Foods rich in B6, such as bananas, spinach, and poultry, can make a real difference. Iron is also crucial to prevent fatigue and support your body during pregnancy. Consider iron-rich foods like lentils, tofu, or red meat, or talk to your healthcare provider about supplements.

   
   

5. Zinc Matters Too - Zinc is another essential mineral during pregnancy that can help with nausea. Studies suggest that zinc supplementation may reduce symptoms of morning sickness. You can find zinc in foods like pumpkin seeds, chickpeas, and oysters, or consider a supplement after checking with your healthcare provider.

   
   

6. Avoid Strong SmellsYour sense of smell is heightened during pregnancy, and strong scents can trigger nausea. Avoid cooking strong-smelling foods or perfumes, and try to stay in areas with fresh air whenever possible. If you’re out and about, carrying a soothing essential oil like lavender or peppermint can be a lifesaver.

   
   

7. Try Acupressure - Acupressure bands, often used for motion sickness, can also help alleviate morning sickness. These bands press on a specific point on your wrist that’s linked to nausea. They're discreet, easy to wear, and can help reduce nausea over time.

   
   

8. Rest When You Can - Fatigue and nausea often go hand in hand during early pregnancy. Listen to your body—if you’re tired, rest. Even a short nap can help your body recharge and reduce the intensity of nausea. Don't feel guilty about taking it easy; this is a time to honor your body’s needs.

   
   

9. Homeopathic Remedies & Acupuncture - Homeopathic remedies like nux vomica or sepia are sometimes recommended to alleviate morning sickness. Consult with a trained homeopath to find what works for you. Acupuncture is also a wonderful natural option. It involves stimulating certain points on the body to restore balance and can be incredibly effective at relieving nausea during pregnancy.

   
   

10. Cold Compresses - Sometimes, a cool cloth on your forehead or the back of your neck can provide relief from nausea. It might not eliminate it completely, but it can help you feel more comfortable, especially if you’re feeling overheated.

    
    

11. Keep Simple, Bland Foods on Hand - When your appetite is low, it’s helpful to have simple, bland foods that are easy on your stomach. Think plain rice, dry cereal, or a banana. These can help absorb stomach acids and prevent nausea from escalating.

    
    

12. Stay Calm and Breathe - Sometimes, the stress of feeling sick can make things worse. Take a moment to breathe deeply and center yourself. Meditation, mindfulness, or just a few minutes of slow, deep breaths can help calm your body and mind, and reduce the feeling of being overwhelmed by the nausea.

    
    

13. Embrace the Journey - Morning sickness can feel like it’s taking over your life, but remember: it’s temporary. Keep a positive mindset and remind yourself that this phase will pass. You’re growing a tiny miracle inside you and your body is doing incredible work, even if it doesn’t always feel that way.

    
    

Remember, mamas, it’s okay to ask for help, take it slow, and trust that you’ll find what works best for you. Be kind to yourself during this time—your body is doing some sacred work, and it’s okay to need a little support along the way. You’ve got this!