Morning sickness—ugh! If you’re dealing with it, you’re not alone. Around 70-80% of pregnant women experience nausea at some point, usually during the first trimester. But why does it happen? It’s mostly due to hormonal changes, increased levels of hCG (human chorionic gonadotropin), and heightened sensitivity to smells.
While morning sickness is often mild, for some women, it can be relentless. The good news? There are proven remedies that can bring relief, and we’re breaking them down here—especially #3, which doctors swear by!
Even though morning sickness is a common part of pregnancy, it doesn’t mean you have to suffer through it without help. Finding the right remedy can make a huge difference in your daily routine, allowing you to eat, stay hydrated, and function more comfortably. From natural solutions to doctor-approved treatments, there are plenty of ways to ease nausea and regain control—let’s dive into the best ones!
The Science Behind Morning Sickness
Hormones are the main culprit behind morning sickness. The two biggest players?
- hCG (Human Chorionic Gonadotropin): This hormone skyrockets in early pregnancy and is linked to nausea severity.
- Estrogen: Another hormone that fluctuates dramatically, making your stomach more sensitive.
For most women, morning sickness peaks around weeks 8-10 and gradually improves after the first trimester. But if it’s severe or lasts beyond 14 weeks, it’s worth discussing with your doctor.
The body’s heightened sense of smell also plays a role in morning sickness. During pregnancy, many women become extra sensitive to odors, which can trigger nausea even from everyday scents like coffee, perfumes, or certain foods. This heightened olfactory response is believed to be an evolutionary mechanism to help pregnant women avoid potentially harmful substances, but unfortunately, it can make even favorite foods suddenly unbearable.
Additionally, the digestive system slows down during pregnancy due to increased progesterone levels. This hormone relaxes the muscles of the digestive tract, leading to bloating, indigestion, and nausea. Slower digestion means food stays in the stomach longer, which can contribute to the queasy feeling many women experience. Eating small, frequent meals and staying hydrated can help manage these symptoms and keep nausea at bay.
Natural Remedies for Morning Sickness
1. Ginger – Nature’s Best Remedy
Doctors and midwives alike swear by ginger for nausea relief. It works by soothing the stomach and reducing the brain’s nausea response.
Best ways to consume ginger:
- Ginger tea
- Ginger candies or chews
- Fresh ginger in smoothies
- Ginger capsules
Studies have shown that ginger can be just as effective as some anti-nausea medications, making it a go-to natural remedy for many pregnant women. Its active compounds, gingerol and shogaol, help relax the digestive tract and speed up gastric emptying, which can prevent that queasy feeling from lingering too long. Plus, it’s a versatile ingredient, so whether you sip it in tea, snack on ginger chews, or blend it into a smoothie, you’re likely to find a method that works for you.
2. Peppermint – A Soothing Herb
Peppermint relaxes the digestive tract and helps reduce nausea and bloating.
How to use peppermint for morning sickness:
- Peppermint tea
- Sucking on peppermint candies
- Aromatherapy using peppermint oil
Beyond its refreshing taste, peppermint has natural antispasmodic properties that can calm the stomach and ease nausea. Inhaling its scent through aromatherapy or sipping warm peppermint tea can provide quick relief, while peppermint candies offer a convenient on-the-go solution. Plus, the cooling effect of menthol can help reduce queasiness, making it a simple yet effective way to combat morning sickness.
Dietary Changes That Help
1. Eating Small, Frequent Meals
Keeping your stomach slightly full can prevent nausea from getting worse. Instead of three large meals, try six small meals throughout the day.
Best nausea-friendly snacks:
- Crackers
- Bananas
- Plain toast
- Almonds
2. Foods to Avoid
Certain foods can make nausea worse. The biggest offenders?
- Greasy and fried foods – Harder to digest
- Spicy foods – Can trigger acid reflux
- Caffeine – May increase nausea in sensitive individuals
In addition to these culprits, overly strong-smelling foods, such as heavily seasoned dishes or certain seafood, can also trigger nausea due to heightened pregnancy-related sensitivities. Processed and sugary foods might cause blood sugar spikes and crashes, potentially worsening queasiness. Sticking to mild, easily digestible meals can help keep nausea under control and make eating a more manageable experience during pregnancy.
Hydration Hacks for Morning Sickness
Many women struggle with drinking enough fluids because even water can feel unappealing.
Best drinks for nausea relief:
- Lemon-infused water
- Electrolyte drinks
- Ginger tea
- Coconut water
Staying hydrated is crucial during pregnancy, especially when dealing with morning sickness, but plain water can sometimes make nausea worse. That’s where flavored and electrolyte-rich drinks come in handy. Sipping on lemon-infused water can provide a refreshing burst of citrus that helps settle the stomach, while coconut water and electrolyte drinks replenish lost minerals and prevent dehydration. Even small, frequent sips throughout the day can make a big difference in keeping nausea at bay and maintaining overall well-being.
Vitamin and Supplement Solutions
1. Vitamin B6 – Doctor Recommended (#3!)
Doctors swear by vitamin B6 because it has been clinically proven to reduce nausea. Many prenatal vitamins already contain B6, but additional supplementation may help.
Recommended dosage:
- 10-25 mg, three times a day
2. Prenatal Vitamins and Their Role
Taking prenatal vitamins at night with food can help reduce nausea compared to taking them in the morning on an empty stomach.
When to See a Doctor
Most morning sickness is normal, but if you experience:
- Severe vomiting that leads to dehydration
- Weight loss
- Inability to keep any food or liquids down
If morning sickness becomes debilitating and starts interfering with your daily life, it’s essential to seek medical advice. Hyperemesis gravidarum is more than just regular nausea—it can lead to severe dehydration, electrolyte imbalances, and nutritional deficiencies that may affect both you and your baby. Your doctor can recommend treatments such as anti-nausea medications, IV fluids, or dietary adjustments to help manage symptoms and keep you healthy throughout your pregnancy.
Morning sickness can be tough, but there are plenty of ways to find relief. Whether it’s sipping ginger tea, trying vitamin B6, or making simple dietary changes, you don’t have to suffer. And remember—this too shall pass!
Every pregnancy is unique, so finding the right remedy may take some trial and error. What works for one person might not work for another, but with a little patience, you can discover the best ways to manage your symptoms. The key is to listen to your body, stay hydrated, and make small adjustments that help keep nausea at bay.
If your symptoms become severe or persistent, don’t hesitate to reach out to your healthcare provider. Morning sickness may be a temporary phase, but your well-being is important, and getting the right support can make all the difference. With the right approach, you can navigate this challenging time and focus on the exciting journey ahead!
Calvin Bassey is a dedicated writer and parenting enthusiast passionate about guiding expectant parents through the journey of pregnancy. With a deep understanding of maternal health and baby care, he provides practical and insightful advice to help families prepare for childbirth and early parenthood. His work at Brimvue focuses on empowering parents with knowledge, ensuring they navigate this transformative experience with confidence and ease.