Morning sickness, characterized by nausea and vomiting, affects many pregnant women, especially during the first trimester. While it’s a common symptom of pregnancy, it can be quite uncomfortable and disruptive to daily life. Fortunately, there are several natural methods that can help alleviate morning sickness. Here are some of the things I recommend most often for my patients:

1. Ginger

Ginger is one of the most well-known natural remedies for nausea. Its active compounds, such as gingerol can help reduce stomach discomfort and it can be taken in many different forms:

• Ginger Tea: Brew fresh ginger root in hot water and sip throughout the day.

• Ginger Chews or Candies: These are convenient options to keep with you when you’re on the go.

• Ginger Supplements: Available in capsule form but consult with your healthcare provider before taking any supplements.

2. Balance Your Blood Sugar

Keeping your blood sugar levels stable is crucial in managing morning sickness.  Eating smaller, more frequent meals with adequate protein and healthy fats can help stabilize blood sugar levels. Rapid changes in blood sugar can trigger nausea, so it’s important to eat regularly and choose the right foods.

• Small, Frequent Meals: Instead of three large meals, eat five to six smaller meals throughout the day to maintain steady blood sugar levels.

• Complex Carbohydrates, Fats and Proteins: Include whole grains, lean proteins, and healthy fats in your diet. Foods like oatmeal, quinoa, nuts, and legumes are excellent choices.

I often recommend my patients keep a small snack next to the bed such as almonds or crackers to help keep blood sugar stable through the night.

3. Stay Well Hydrated

Dehydration can exacerbate nausea, so it’s important to drink enough fluids throughout the day.

• Sip Water Regularly: Drink small amounts of water frequently rather than large amounts at once to avoid overloading your stomach. Some women do better with sparkling water so experiment with what works for you.

• Hydrating Foods: Incorporate hydrating foods like watermelon, cucumbers, and oranges into your diet.

• Herbal Teas: Mild herbal teas such as peppermint or chamomile can be soothing and help keep you hydrated.

4. Electrolytes

Electrolytes are minerals that help maintain fluid balance in your body and can be especially beneficial if you’re experiencing vomiting.

• Electrolyte-Rich Drinks: Natural electrolyte drinks, such as coconut water, can help replenish lost minerals.

• Homemade Solutions: You can make your own electrolyte drink by mixing water with a pinch of salt (such as Redmond Real Salt) and a splash of fruit juice.

5. Acupressure

Acupressure involves applying pressure to specific points on the body to relieve nausea.

• Sea-Bands: These are wristbands designed to apply pressure to the P6 point on the inner wrist, which can reduce nausea.

Even better, seek the care of a local acupuncturist for regular visits during your first trimester to help with nausea, fatigue, and some of the sleep issues that often occur in early pregnancy.

6. Rest and Relaxation

Stress and fatigue can exacerbate morning sickness, so it’s crucial to get plenty of rest and find ways to relax.

• Napping: Short naps, even just 15-20 minutes can help you feel refreshed and reduce nausea.

• Prioritize your evening sleep: Do your best to try and get between 7 and 9 hours of nightly sleep.

*I’ve been known to prescribe a full afternoon of Netflix and napping for my mamas with morning sickness, and it can be so helpful!

7.  Vitamin B6

Vitamin B6 has been shown to help reduce morning sickness and nausea in pregnant women.

• Dietary Sources: Include foods rich in vitamin B6, such as bananas, nuts, seeds, and whole grains.

• Supplements: Consult with your healthcare provider before taking vitamin B6 supplements to determine the appropriate dosage.

8. Keep Things Moving: Avoid Constipation

Constipation can worsen nausea and overall discomfort, so it’s important to keep your digestive system moving.

• Fiber-Rich Foods: Include plenty of fiber in your diet with foods like fruits, vegetables, whole grains, and legumes.

• Stay Hydrated: Adequate water intake is essential for preventing constipation.

• Physical Activity: Gentle exercise, such as walking or prenatal yoga, can help maintain regular bowel movements.

Managing morning sickness naturally involves a combination of dietary adjustments, hydration, and the inclusion of specific nutrients and remedies. Always consult with your healthcare provider before making significant changes to your diet or taking new supplements. With these tips, I hope you can find relief from morning sickness and enjoy a healthier, more comfortable pregnancy.