Helpful tips to manage morning sickness during pregnancy
1. Eat small, frequent meals
Instead of three large meals a day, try eating smaller, more frequent meals throughout the day. An empty stomach can worsen nausea, so keeping something in your stomach can help. Choose light, easily digestible snacks such as crackers, dry toast, or plain rice.
2. Stay hydrated
Dehydration can make nausea worse, so try to sip water, clear fluids, or ginger tea throughout the day. If plain water is hard to tolerate, try adding a slice of lemon or mint for a refreshing taste.
3. Snack on crackers in the morning
Before getting out of bed, eat a few crackers or dry toast. This can help settle your stomach before you start your day. Keep some on your nightstand so you can easily reach for them when you wake up.
4. Avoid strong smells
Strong odors can trigger nausea during pregnancy. Try to avoid smells that make you feel queasy. Keep your environment well-ventilated and avoid cooking strong-smelling foods if they bother you.
5. Eat foods rich in ginger
Ginger is a natural remedy for nausea and can be effective for morning sickness. You can try ginger tea, ginger ale (without caffeine), ginger candies, or even adding fresh ginger to your meals.
6. Rest and relax
Tiredness can worsen nausea, so try to get plenty of rest. If possible, take short naps throughout the day to stay refreshed. Stress can also contribute to morning sickness, so practice relaxation techniques like deep breathing, meditation, or gentle yoga.
7. Avoid spicy, greasy, or acidic foods
Foods that are spicy, greasy, or acidic can irritate your stomach and make nausea worse. Instead, focus on bland, easy-to-digest foods such as bananas, rice, applesauce, and toast (also known as the BRAT diet).
8. Try vitamin B6 supplements
Vitamin B6 has been shown to help reduce nausea during pregnancy. Check with your healthcare provider to see if taking a B6 supplement is right for you. Some prenatal vitamins also contain B6, so ensure you are not doubling up.
9. Stay upright after eating
After eating, try to stay upright for at least 30 minutes to help with digestion. Lying down immediately after a meal can increase the chances of acid reflux or indigestion, which can worsen nausea.
10. Talk to your doctor about medication
If morning sickness is severe, talk to your doctor about anti-nausea medications that are safe during pregnancy. In some cases, prescription medications may be necessary, especially if you are unable to keep food or fluids down.
11. Acupressure or wrist bands
Some women find relief using acupressure wristbands, like those used for motion sickness. These wristbands apply pressure to a specific point on the inner wrist (called the P6 point) and may help reduce nausea. These tips can help alleviate the discomfort of morning sickness, but remember that every pregnancy is unique. If symptoms are severe or persistent, it’s always best to consult with your healthcare provider for personalized advice.
