Pregnancy Nausea and Morning Sickness: Tips to Ease Your Tummy Troubles 🤢

If you're navigating the early stages of pregnancy and battling nausea or morning sickness, you’re in good company—up to 80% of expectant moms experience it. This queasy feeling can range from mild discomfort to more intense bouts, affecting your energy and routine. While every pregnancy is unique, we’ve gathered expert-backed tips, remedies, and practical advice to help ease those tummy troubles.

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What is Pregnancy Nausea (aka Morning Sickness)?

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Pregnancy nausea, often referred to as morning sickness, usually appears in the first trimester and can strike at any time of the day or night (yes, despite the name 🙃). This queasiness stems from hormonal changes, particularly a spike in hCG (human chorionic gonadotropin), and other factors like heightened sensitivity to smells or a delicate digestive system.

While not exactly fun, it’s often a reassuring sign of a healthy pregnancy and typically subsides as you move into the second trimester.

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How Long Does Morning Sickness Last?

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For most moms-to-be, morning sickness begins around week 6 of pregnancy, peaks between weeks 8 and 11, and starts to fade as the second trimester approaches (around weeks 12–14). That said, every pregnancy is different, and some women may experience nausea earlier or later than expected.

Unfortunately, about 10–20% of pregnant women continue to feel queasy well beyond the first trimester, and a smaller percentage may deal with nausea and vomiting throughout their entire pregnancy.

If your symptoms are severe, persistent, or interfering with your daily life, it’s worth checking in with your healthcare provider to rule out conditions like hyperemesis gravidarum, a more intense form of pregnancy nausea that requires medical attention.

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Tips to Manage Pregnancy Nausea

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Feeling queasy during pregnancy can make even the simplest tasks feel overwhelming, but there are plenty of strategies to help ease your discomfort. Whether you’re battling mild queasiness or more persistent morning sickness, these tried-and-true tips can make a big difference. From dietary adjustments to natural remedies, we’ve got you covered with practical advice to help you feel better and stay nourished during this challenging phase. Let’s dive in! 💕

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1️⃣ Eat Small, Frequent Meals 🍽️

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Nausea can be triggered by an empty or overly full stomach. Combat this by eating smaller meals or snacks every few hours. Opt for bland, easy-to-digest foods like:

• Crackers
• Toast
• Plain rice
• Nuts like cashews or peanuts

💡 Pro Tip: Keep snacks by your bedside to nibble on before getting out of bed. This can help settle your stomach first thing in the morning.

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2️⃣ Start Your Day with Protein 🥚

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Carbs might be your comfort food of choice, but protein helps maintain steady blood sugar levels, which can reduce nausea throughout the day. Try:

• A yogurt parfait
• Smoothies with protein powder or peanut butter
• Avocado toast topped with a boiled egg

💡 Bonus Tip: Add protein powder to your coffee (yes you can have a cup!) or blend it into your smoothie for an extra boost.

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3️⃣ Hydrate, Hydrate, Hydrate 💧

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Dehydration can make nausea worse, so aim for 8-10 glasses of water per day or drink to thirst. If plain water feels hard to manage, try:

• Sipping on ginger ale or clear carbonated drinks
• Sucking on ice chips
• Adding lemon or mint to your water for a refreshing twist

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4️⃣ Try Natural Remedies Like Ginger 🫚

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Ginger has been a trusted remedy for nausea for centuries, and modern science backs its effectiveness. Incorporate ginger into your routine with:

• Ginger tea
• Ginger chews or candies
• Freshly grated ginger in your meals

💡 Villie Recommends: FullWell’s ginger gummies are a favorite among moms-to-be!

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5️⃣ Consider Vitamin B6 💊

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Vitamin B6 can significantly reduce nausea for some pregnant women. The American College of Obstetricians and Gynecologists (ACOG) recommends 10–25 mg, three to four times daily. Check your prenatal to see how much is already in there. Some add more B6 than others.

💡 Always Consult Your Doctor: Check with your healthcare provider before starting supplements to ensure they’re safe for you and your baby.

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Bonus Tips for Feeling Better

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If traditional remedies aren’t quite cutting it, don’t worry—there are plenty of other ways to help ease your pregnancy nausea. These bonus tips focus on small lifestyle changes and creative strategies to keep you feeling as comfortable as possible during this phase. 🌈

• Acupressure: Apply pressure to the P6 (Neiguan) point on your wrist or try an acupressure wristband.
• Acupuncture: This traditional Chinese medicine practice involves inserting thin needles into specific points on the body to restore balance and relieve symptoms. Studies have shown that acupuncture can help reduce nausea and vomiting during pregnancy. Make sure to consult with a certified practitioner experienced in treating pregnant women. 🪷
• Track Your Triggers: Keep a journal of what you eat and how you feel to identify and avoid nausea-inducing foods.
• Aromatherapy: Use scents like lemon or peppermint in a diffuser to calm your tummy.
• Seek Help: This might be the perfect time to ask for support. For example, enlist someone to take over daily chores like walking your dog or cooking dinner.

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FAQ: Pregnancy Nausea and Morning Sickness

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Q: What causes pregnancy nausea?

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A: Pregnancy nausea is linked to hormonal changes, including rising hCG levels, and heightened sensitivity to smells. It’s a natural response as your body adapts to pregnancy.

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Q: How long does morning sickness last?

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A: For most women, symptoms peak during the first trimester and ease by the second trimester (around 12–14 weeks).

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Q: What should I do if my nausea is severe?

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A: If you’re unable to keep food or fluids down, contact your healthcare provider immediately. You could be experiencing hyperemesis gravidarum, a more severe form of nausea that requires medical attention.

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Q: Are natural remedies safe during pregnancy?

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A: Many natural remedies, like ginger and vitamin B6, are safe when used correctly, but always check with your doctor before trying anything new.

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📚 References

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• Viljoen, E., Visser, J., Koen, N., & Musekiwa, A. A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting. Nutrition Journal. Read more here.
• Sahakian, V., Rouse, D., Sipes, S., & Rose, N. Vitamin B6 is effective therapy for nausea and vomiting of pregnancy: a randomized, double-blind placebo-controlled study. Obstetrics and Gynecology.
• American College of Obstetricians and Gynecologists (ACOG). ACOG Practice Bulletin No. 189: Nausea and Vomiting of Pregnancy. Obstetrics & Gynecology. Read more here.
• Heazell, A. E. P., & Thorneycroft, J. Acupressure for the in-patient treatment of nausea and vomiting in early pregnancy: a randomized control trial. American Journal of Obstetrics and Gynecology. Read more here.

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Take Care of Yourself and Lean on Your Village 💕

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Pregnancy nausea may be tough, but you’re not alone. This is a great time to lean on others for support. Create your own FREE Baby Page to:

• Get recommendations on remedies that worked for friends and family in your village.
• Create a central hub for all things you and your baby - post updates, share photos and add all your registries.
• Ask for help—whether it’s having someone cook for you or take over morning walks with your dog.

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Start your FREE Baby Page today!

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Hang in there—you’ve got this, and your little one will be here before you know it! 🌈

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