For most Mamas this is the stage in pregnancy that most can describe as “Wueeeh!” Yes, we know. It’s hard, we know. Nausea that sneaks up on you in the morning, mid-day, or even at night (because morning sickness doesn’t keep time like a clock) can turn what should be an exciting season into a survival mission. But here’s the good news: you don’t have to suffer in silence.
1. Snack Before You Rise
That empty stomach is one of the biggest triggers. Keep a small pack of crackers, dry bread, or a banana by your bedside. Nibble a little before you even sit up in bed. This small trick stabilizes your blood sugar and helps keep nausea at bay.
2. Ginger Is Your Best Friend (In Moderation!)
From ginger tea to ginger biscuits or even ginger chews, this root has natural properties that soothe the stomach and help calm nausea. But here’s an important note: while ginger is generally safe during pregnancy, taking more than 4 grams a day can increase the risk of bleeding because it may inhibit platelet function. So, enjoy it in small, balanced amounts. A few sips of ginger tea or a piece of ginger candy is enough to do the trick. No need to overdo it.
3. Stay Hydrated, But Slowly
Gulping down water all at once can make things worse. Instead, sip small amounts throughout the day. If plain water makes you gag, try adding a slice of lemon, cucumber, or a splash of fruit juice for flavor.
4. Eat Small, Eat Often
Big meals can feel overwhelming. Instead, break them down into mini-meals every 2–3 hours. Think fruits, nuts, yogurt, or light sandwiches. A steady flow of energy keeps your stomach calm.
5. Cold Foods Over Hot Foods
Sometimes, it’s not the food but the smell that makes you sick. Cold foods often have less odor. A cold sandwich, chilled fruit, or even a smoothie might sit better than a steaming plate of food.
6. Lemon Magic
The scent of lemon (or citrus in general) works wonders for many mamas. Sniff on a cut lemon, sip lemon water, or keep lemon-scented wipes handy for when nausea strikes.
7. Rest, Rest, Rest
Fatigue can make morning sickness worse. Allow yourself short naps or breaks during the day. Don’t feel guilty about it, your body is working overtime growing a whole human!
8. Avoid Triggers
Every mama has her own “no-go” foods or smells. For some it’s onions, for others it’s perfumes or fried foods. Learn your triggers and avoid them as much as possible.
9. Try Acupressure Bands
These wristbands, often sold for motion sickness, apply pressure on specific points and can help reduce nausea. Many expectant mothers find relief using them.
10. Ask for Help if It’s Too Much
If morning sickness becomes extreme (persistent vomiting, dehydration, or weight loss), don’t brush it off. It could be hyperemesis gravidarum, which needs medical attention. Always talk to your doctor if things feel unbearable.