We’re with you — this one sucks. One of the first symptoms that might pop up (even before you take a test), is morning sickness. Up to eighty percent of women experience some type of nausea during pregnancy. For most, it will subside by the end of their first trimester. But for some, it may last through the second trimester or, in extreme cases, throughout the entire pregnancy. 

Morning sickness typically manifests as an acute and overwhelming sense of nausea that appears with certain smells or flavors, and after prolonged periods without eating. As most quickly realize, “morning sickness” is a bit of a misnomer; it can (and likely will) arrive at any point in the day or night. In more extreme cases, dry heaving and/or persistent vomiting can lead to severe dehydration. Known as hyperemesis gravidarum, this condition is far more serious and should be monitored closely by a healthcare professional.  

Here are a few natural remedies that may help manage and reduce your morning sickness without side effects. You can also chat with your care provider about prescription medications. 

Change up your eating habits.

Consider eating a small meal before getting out of bed in the morning, like almond butter on whole wheat toast. Our blood sugar level is often lowest in the morning and this little boost of calories may prevent nausea upon rising.  

Rather than three large meals a day, try to eat at least every two hours (preferably bland, small meals) to prevent your blood sugar from becoming too low. 

You may also want to have a high-protein snack right before bed, if you find yourself waking up in the middle of the night with nausea. Whatever the time of day, protein-rich snacks are key, as they are naturally rich in nausea-fighting B6 vitamins. We liked snacking on small pieces of chicken throughout the day - I know, so random (and for some - gross), but it helped! If you can’t stomach lean animal proteins right now (or don’t eat meat), consider keeping nuts, seeds, nut butters, avocados, eggs and full-fat yogurt on hand.

Consider adding 25 mg of B6 supplement or B complex to your daily regimen. 

B vitamins are particularly important for your nutrition during pregnancy, especially B6, B9 and B12. B6, in particular, is known for relieving nausea. If you’re not into adding another supplement to your routine, you can try to increase your daily B6 intake through whole foods such as beans, bananas, papayas, sweet potatoes, chickpeas, avocados, nuts, seeds and whole grains. 

Chew on some ginger gum, candied ginger, or ginger capsules.

Consider taking a 250 mg capsule, four times a day. The FDA recognizes ginger as safe in pregnancy, though some sources have linked it to interference in blood clotting. Studies have shown that pregnant women who took ginger in their first trimester did not have any significant increase in pregnancy-related complications. Ginger aids in digestion and saliva flow, and also contains proteolytic enzymes that have been shown to have antiulcer and antiviral effects. 

Head to Acupuncture - or schedule a virtual session.

In Chinese medicine, morning sickness is seen as being caused by a number of potential factors that your Chinese medicine practitioner will be able to decipher based on how your symptoms manifest. When Stomach Qi is healthy, it naturally flows downward to the small intestine for further separation before final elimination through the large intestine. When it is awry, Stomach Qi will move upward, leading to gas, hiccups, nausea, heartburn, acid reflux and/or vomiting.  Regular acupuncture treatments work to redirect Qi back to the proper direction to help nausea subside. 

Try aromatherapy.

Just as flavors can induce or reduce nausea, certain scents can be equally beneficial. Essential oils such as lemon, lavender, chamomile, peppermint, and ginger can be extremely helpful — sniff them directly from the bottle or put a few drops on a cotton ball, tissue or handkerchief. When you breathe in, the molecules move from the nose or mouth to the lungs, brain and other parts of the body to induce a calming effect. We love dōTERRA.

Stay hydrated.

We know you hear this one all the time, but it’s so important during pregnancy and postpartum to stay hydrated in order to meet the physiological changes that occur — plus it can really help with morning sickness. Try to drink at least ten 8 oz glasses of water per day, more if possible. Signs of inadequate hydration include darker urine, dry/itchy skin, headaches, dry mouth and/or dry/cracked lips. Infusing fresh lemon or ginger to your water can also be effective in calming nausea.  We love making tea with fresh ginger, turmeric, and lemongrass with a little honey… you can even make a big batch and store in your fridge.