If you’re in the first trimester and the sight, smell or thought of food is making you queasy, you’re in good company. Morning sickness tends to set in during weeks 4-9 and affects up to 80% of pregnant women.

Triggered by changing hormones, nausea is a natural part of early pregnancy and there’s no one-size-fits-all approach to coping with it. However, there are certain steps you can take to reduce your symptoms and start feeling like yourself again!

Tips for coping with morning sickness:

Steer clear of your aversions

This might seem like an obvious one, but hear us out. If the smell or taste of food that you’d usually enjoy now makes you feel queasy, don’t feel pressured to eat it. This goes for food you think you should be eating (ask your doctor about alternatives) and food made by others, even with the best intentions. Tracking your symptoms is a great way to help you identify your triggers!

Small, high carb meals are the way to go

Steer clear of large meals and foods high in sugar or fat. Small portions of bland, carby foods like rice, bananas and toast will be easier on your stomach. Snack on these throughout the day to avoid getting hungry - an empty stomach can leave you feeling nauseous!

Ginger is your new best friend

Ginger has been proven to provide relief from nausea and vomiting. Sipping ginger tea is an excellent way to reduce nausea while staying hydrated. Ginger supplements are another great option, but always check with your doctor or pharmacist before introducing them into your diet.

Drink plenty of water

When you’re suffering from morning sickness, staying hydrated is of the utmost importance. Keep a water bottle to hand and take small, frequent sips. Drinking this way will keep you hydrated and avoid feeling sick from taking large gulps. Make your own infused water by adding ice cubes, mint leaves, lemon or raspberries if the taste of plain water is unappealing at the moment.

Eat something plain before getting up

Try to eat something dry before getting out of bed in the morning to avoid that empty-stomach queasiness. Leave some crackers on your nightstand before bed, or have your partner bring you a slice of toast before you get up. There’s never been a better excuse for breakfast in bed!

Prioritize those zzz's

Feeling sick can make you tired, and being tired can make nausea worse. Talk about a vicious cycle! To combat fatigue, take small naps throughout the day. This will help reduce feelings of nausea and give your body some well-deserved recovery time.

Try alternative therapies

Aromatherapy, acupressure and hypnosis can sometimes help with morning sickness. Even if alternative therapies aren’t usually your style, sometimes going outside of the box can be helpful! Check in with your doctor about which therapies are safe during pregnancy, and allow yourself a little zen.

Watch Out For

For most moms-to-be, morning sickness is uncomfortable but harmless. However, some women may experience severe nausea and vomiting which prevents them from holding down any food or fluids. This is known as hyperemesis gravidarum (HG), and often requires treatment in a hospital to avoid dehydration. Contact your healthcare provider if you’re experiencing any of the following symptoms:

• You can’t keep any liquids down
• You feel very weak or dizzy
• You’re not peeing
• Your heart is racing

If severe nausea is getting you down and a toll on your day-to-day life, don’t hesitate to make an appointment with your doctor. They’ll walk you through ways to manage your symptoms and determine whether you might need extra medication.

The Takeaway

Morning sickness can be a struggle during the first few months of pregnancy, but hopefully these tips will help you find relief. 

The great news is that the nausea usually clears up during the second trimester so you can focus on your growing bump and look forward to meeting your little one!

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