Managing Morning Sickness: Best Ways for Women
Morning sickness is one of the most common and frustrating symptoms of early pregnancy. Despite its name, it can occur at any time of day and affects nearly 70–80% of pregnant women. Characterised by nausea, vomiting, and a general feeling of discomfort, it often begins in the first trimester and typically eases by the second. For some women, however, it can persist or become severe, leading to a condition called hyperemesis gravidarum.
Fortunately, there are many ways to reduce or manage morning sickness naturally and effectively. This article explores the best methods, expert tips, and real-life strategies to help pregnant women feel more comfortable and supported during this stage.
What Causes Morning Sickness?
The exact cause is not fully understood, but several factors are believed to contribute:
- Rising levels of the hormone human chorionic gonadotropin (hCG)
- Increased oestrogen and progesterone
- Heightened sensitivity to smells
- Fatigue and stress
- Slower digestion due to hormonal changes
Best Ways to Manage Morning Sickness
1. Eat Small, Frequent Meals
Avoid having an empty stomach. Eating five to six small meals per day helps regulate blood sugar and prevent nausea. Bland foods like crackers, dry toast, or bananas work best.
2. Stay Hydrated
Sip fluids throughout the day to stay hydrated. If plain water triggers nausea, try herbal teas, electrolyte drinks, or lemon-infused water. Avoid gulping large quantities at once.
3. Ginger Works Wonders
Ginger is a time-tested remedy for nausea. Use it in the form of ginger tea, ginger ale (natural and low sugar), capsules, or even ginger candies.
4. Vitamin B6 Supplements
Vitamin B6 is often recommended for nausea relief. Many prenatal supplements include it, but consult your doctor before starting additional doses (25–50 mg daily is typically advised).
5. Avoid Triggers
Strong smells, spicy food, fried dishes, and stuffy rooms can worsen symptoms. Identify and avoid personal triggers, and keep your space well-ventilated.
6. Get Plenty of Rest
Fatigue intensifies nausea. Make time for rest, naps, and relaxation. Try going to bed earlier, and ask for help with daily tasks when needed.
7. Try Acupressure Bands
Wrist acupressure bands, also known as sea bands, apply pressure on the P6 point and may provide relief from nausea. They are safe and drug-free.
8. Eat Before Getting Out of Bed
Keep crackers or dry snacks by your bedside and eat a few before getting up. This stabilises blood sugar and reduces nausea triggered by sudden movements.
9. Keep a Food and Symptom Diary
Tracking what you eat and how you feel afterward helps identify patterns and avoid problematic foods.
10. Consult Your Doctor
If vomiting is severe or persistent, or if you’re losing weight, consult a healthcare provider. Prescription medications like doxylamine or ondansetron may be necessary.
Real-Life Tip from Expecting Mothers
“What helped me most was eating cold foods instead of hot ones. The smell of hot meals triggered my nausea badly. Yogurt, fruit smoothies, and cold pasta became my go-to,” — Alina, 31, first-time mum.
FAQs
When does morning sickness usually start and end?
It typically starts around the 6th week of pregnancy and subsides by the end of the first trimester (around week 12–14). For some women, it may last longer.
Is it dangerous to not be able to eat much?
Short-term reduced appetite is usually not harmful. However, if you’re unable to keep food or fluids down for over 24 hours, seek medical attention to avoid dehydration or malnutrition.
Does morning sickness mean the pregnancy is healthy?
While not having nausea doesn't mean something is wrong, studies suggest that mild morning sickness may be linked to lower miscarriage risk, likely due to strong hormonal activity.
Are there medications for morning sickness?
Yes. Doctors may prescribe antihistamines like doxylamine or anti-nausea meds such as ondansetron. Always consult a doctor before taking anything during pregnancy.
Internal Links for Further Reading
- How to Take Care of Your Mental Health
- Improving Your Health During Pregnancy
- Reducing Risk of Postpartum Complications
Conclusion
Morning sickness can make the early weeks of pregnancy challenging, but with the right tools and habits, it is manageable. Focus on gentle nutrition, rest, and remedies like ginger and B6. Don’t hesitate to reach out to your healthcare provider for additional support. Remember, each pregnancy is unique, and what works for one may not work for another—so be patient with yourself as you find your own rhythm.