Morning sickness is a fact of life, or at least a fact of pregnancy, with over three-quarters of females suffering from nausea or vomiting. Tons of remedies are being tested, ranging from ginger to acupuncture. But it can be difficult to determine what works. More than 50% of pregnant females have some type of morning illness. It is generally one of the first pregnancy signs but normally goes through the 12th week of pregnancy or so.

Morning Sickness

For some, it's just a strong reaction to food— a powerful response to some smells or tastes. While for others, it's regular sensitivity, often starting in the morning and ending after lunch. It's an overwhelming sensation for some that the whole day, their waking and sometimes sleeping hours interrupted by repeated toilet breaks.

In general, morning sickness isn't detrimental to the mother or baby. However, if you're severely vomiting, you can be diagnosed by your doctor with a more serious condition called hyperemesis gravidarum. Electrolyte disturbance, weight loss, serious nausea, and vomiting are the most common characteristics of this. This disease sometimes leads to hospitalization. Always discuss your condition with your physician. 

However, for most women, morning sickness can be naturally handled with few adjustments through diet and environment. Most of the time, the foods and smells that you once liked upset your stomach. Try to listen to your body and keep away from any food that makes you nauseous. Always remember that it will eventually get better. Here are the remedies you can attempt to do at home:

1. Water

Women who drink a glass of water every hour have less morning sickness, which seems incredible. Every time you get up at night, drink a glass of water when you go to the bathroom. This helps to make sure that you feel great as you can begin your day. Before you flush, peek at the water in the toilet. If you have enough water to drink, urine should be clear. You need to drink more if it's dark, sinks to the bottom, or has an extra-strong smell. 

drinking water

Try various methods to get your body to accept liquids to remain hydrated. It has been discovered that salty meals like potato chips and cheese curls settle their stomachs and trigger their thirst. Others swear by crunching warm drinks on ice chips or sipping cold ice or piping. Temperature can also be a factor. If the drink is warm, it sometimes triggers their gag reflex.

2. Healthy carbohydrates

Instead of big meals, most women get smaller, frequent snacks when they're experiencing nausea. This enables them to avoid getting too hungry or have fluctuating blood sugar level — all common causes of nausea. 


If you are feeling like throwing up, it can be difficult to eat. Carbohydrates are usually the simplest food to digest. It is necessary to look for lowly processed carbohydrates. Read the labels of ingredients to avoid harmful additives. Fruit, sweet potatoes, rice, and smoothies are healthy carbohydrates that you can easily find. 

Try chicken soup if you're worried about not getting enough nutrients. This will help you both hydrate and give you some calories. Always remember to eat in moderation. If you're already satisfied, you can stop eating to avoid getting stuffed.

3. Healthy fats


Another cause of nausea is dramatic fluctuations in blood sugar. Once you can bear a tiny quantity of carbohydrates, attempt to follow it with a small chunk of protein or fat-containing food to stabilize your blood sugar. You can try nuts, cheese, avocado, Greek yogurt, mashed potatoes, or beef jerky. Consuming protein at breakfast is particularly useful in keeping your blood sugar balanced throughout the day, which can prevent nausea. 

A tablespoon of nut butter or coconut oil may add healthy fats for additional energy. To provide you a nutritional boost, you can also mix stuff like greens and collagen powder. Grab and experiment with your blender.

4. Adjust your screen device

Img Courtesy: istock

If you think you'll get distracted from your morning sickness by surfing the internet, you're mistaken. The blue light on your mobile phone can make you more nauseated. You can adjust the brightness of your screen to decrease eye strain by making the font size bold and bigger and turning the background into a soft pink. Take quick breaks from your mobile phone and get up to do something else— or just close your eyes.

5. Rest

During pregnancy, and particularly during the first trimester, fatigue is normal. However, extreme fatigue can make your morning sickness even worse. Don't feel bad about getting to bed instantly after lunch or sneaking in naps every day, you're carrying a human being and rest is a priority. But remember to know how long should a power nap be. Moderation is the key! 

Sometimes, the easiest solutions are the most effective. Try to lie down on your best latex mattress from Awara, close your eyes, take a few long breaths, and just relax. According to many physicians and moms, sleep is a wonderful way to escape morning sickness — and your body requires it. If you already have a kid, you can hire a babysitter even for a few hours a day so you can catch up on some much-needed sleep. Moreover, try to block bright light by wearing a sleep mask.

6. Lemon Essential Oil


Citrusy smells, such as those from a newly sliced lemon, can assist to alleviate pregnant women's nausea. Cutting a lemon or simply scratching its peel can work similarly as it helps release its essential oils into the air. If you are away from home, a vial of vital lemon oil may be practical to use.

7. Ginger Tea

ginger tea

Ginger can be a great help to pregnant women. As for many preclinical and clinical studies, ginger has natural impacts that reduce nausea, especially for pregnant women with morning sickness. 

Drinking tea on your bed with a waterproof king mattress protector from Nectar will definitely make you feel comfortable. Particularly ginger tea, it can alleviate morning sickness throughout the day. You can purchase organic ginger tea, but if you prefer you can make your own at home. Just cut ginger root into thin slices and place them for 10 minutes in a pot of boiling water. Afterward, drain and drink the ginger.

8. Peppermint Tea or Essential Oil


Another option that will likely alleviate nausea is peppermint aromatherapy. Try to use essential oil peppermint or tea peppermint to relieve symptoms. With essential oil, it's best to inhale it a few times and put a drop on your tongue tip. Just make sure that you're using 100% pure essential oils. 

The tangy flavor of peppermint can be refreshing and satisfying. However, make sure that you're not susceptible to heartburn because peppermint can only make the situation worse. If you are not, you can drink a light peppermint tea that will help you during your pregnancy. Some suggest that sipping a cup of peppermint tea might have beneficial effects on anti-nausea. Always consult your physician first before trying herbal alternatives.

9. Acupressure and Acupuncture Therapy

Acupuncture and acupressure are two widely used methods for treating nausea and vomiting in traditional Chinese medicine. During acupuncture, thin needles are placed in particular locations of the body. While acupressure is conducted to stimulate the body's same point by using pressure instead of needles. 

Both treatments stimulate the nerves that convey signals to the brain and spine. These signals are believed to be capable of reducing nausea. If you want to do this on your own, you can simply place your thumb 2-3 finger-widths down from your internal wrist between the two prominent tendons to stimulate the nerves.

10. Controlled Breathing Method

Taking slow and long breaths can decrease the effects of nausea. Researchers have found breathing control can relieve nausea. In this research, controlled breathing reduced more than half of the nausea cases, with 62%. The respondents were asked to inhale through their nose to a count of three, hold their breath to a count of three, and then exhale to a count of three.

By following these simple steps, you can alleviate your morning sickness just by breathing. Also, you can put some bedroom plants to increase oxygen into your room.

Final Word

At the end of the day, it's all about keeping yourself comfortable and keeping things in perspective — even if you feel like you haven't had a nice meal in weeks. Do not forget that this is a temporary situation when you can overcome morning sickness. In the meantime, you can try all of the suggestions above to alleviate your morning as much as possible. Also, remember to concentrate on what's significant–meeting your bouncy, healthy baby in less than nine months.

Annalise O'Conner is a Registered Dietitian and Personalized Nutritionist. She is a lecturer at the University of California, Berkeley, teaching nutrition in the School of Public Health and APAN (Asian Pacific Islander American Network) Email: [email protected]

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