If you’ve had morning sickness during pregnancy, you probably know that the name is cruelly misleading. Feelings of nausea or vomiting can strike anytime — day or night. There’s good news, though. There are several things you can do to help tame your turbulent tummy.
Morning sickness is common. In fact, one study shows that up to 80% of pregnant people experience at least some symptoms of morning sickness — but that doesn’t mean you have to simply accept it.
Certified nurse-midwife Jessica Costa, MSN, APRN, CNM, explains what causes morning sickness and how you can ease it.
What causes morning sickness?
It’s not clear exactly which hormones trigger symptoms — which can range from mild nausea to frequent vomiting — but doctors suspect that surging human chorionic gonadotropin (hCG) and progesterone levels are the culprits.
Two pieces of good news: Though unpleasant for you, these symptoms won’t harm your baby. And pregnancy nausea is often short-lived, with symptoms typically ending early in the second trimester or sooner.
“Usually, we see an increase in morning sickness symptoms between eight and 10 weeks gestation, with many people reporting relief by week 16,” Costa says.
But not everyone who’s pregnant has morning sickness, and those who do have it don’t always have the same severity of symptoms. You may even find that your experience varies from one pregnancy to the next.
Remedies for morning sickness
If morning sickness has your stomach in knots, try one (or all!) of these tips to help ease your discomfort and start feeling like yourself again.
1. Eat often
“It may seem counterintuitive, but an empty stomach can actually make nausea worse,” Costa says. Every few hours, eat small meals or snacks that are easy to get down, like a handful of nuts or a few crackers.
Speaking of crackers — bland, starchy foods can help soak up gastric acid and settle the stomach, so keep some on hand.
2. Avoid food triggers
Pay attention to which foods seem to set off your nausea. Spicy, greasy, fatty and otherwise heavy foods are common culprits, while bland foods (like those found in the BRAT diet) are easier to stomach, literally.
3. Prioritize protein
Studies show that protein-rich offer longer-lasting relief from nausea than foods that are high in carbohydrates or fats, so keep a supply of high-protein snacks at the ready to stave off the nausea. Costa’s favorite picks are yogurt, cottage cheese, milk, nuts and seeds.
4. Go sour for sweet relief
Fight a sour stomach with sour candies. “Sour flavors seem to help curb nausea,” Costa says. Try sucking on a piece of lemon-flavored hard candy.
You can also go straight to the source and suck on a slice of citrus fruit (think lemon, lime or orange). They’re all high in citric acid, which can help with digestion and may ease that nausea.
5. Drink for two
This one can be a bit of a “Catch-22”: Being dehydrated can contribute to nausea, but so can being uncomfortably full after drinking a lot of water. In short, you want to do your best to stay hydrated, but you don’t want to drink so much water that you make things worse.
And you don’t have to always go the plain water route, either. Give yours a squeeze of lemon or another fruit infusion, or try sipping ginger ale, clear soda or a fruity tea.
6. Stay vertical
You may feel inclined to lie down when you’re not feeling well, but the opposite is actually best for pregnancy nausea.
Avoid lying down after eating, which can cause the gastric juices in your stomach to rise. “This hinders digestion and contributes to that queasy feeling,” Costa explains.
7. Wait awhile to brush
Brushing your teeth right after eating can trigger your gag reflex, which is the last thing you want when you’re prone to nausea. “For best results, try to hold off on brushing for 30 minutes or so after you eat,” Costa suggests.
8. Avoid strong odors
“Odors that might seem innocuous when you’re not pregnant may suddenly turn your stomach,” Costa says.
Studies show that everything from food to perfume to body odor can lead to nausea when you’re pregnant, thanks to the surging hormones. Try to steer clear of strong or offensive smells in the meantime.
9. Embrace pleasant aromas
Lightly scented essential oil scents can help ease nausea symptoms quickly. “For the fastest results, dab a few drops on a cotton ball and sniff,” Costa advises. Try:
- Chamomile.
- Ginger.
- Lemon.
- Orange.
- Peppermint.
Of course, every pregnant body is different, so if any of these scents seem to make your nausea worse, skip them and move on to the next.
10. Try a motion-sickness band
“These wristbands curb morning sickness, motion sickness and seasickness by putting pressure on the P6 pressure point on your wrists,” Costa explains. In acupressure terms, this spot is also known as the nei guan point.
If you don’t have a motion-sickness band handy, you can put light pressure on the nei guan spot on your own. Place three fingers on your wrist, just below your hand; the nei guan point is just below them, directly beneath your index finger.
11. Take your pills at night
Prenatal vitamins are an important part of a healthy pregnancy, but some people find that taking them in the morning contributes to an upset stomach. If you suspect this is the case for you, switch to taking them in the evening with a small, healthy snack.
12. Take care of yourself
Healthy lifestyle choices can go a long way toward keeping you and baby healthy — and help ward off nausea in the process. Aim to get a good night’s sleep, regular exercise and plenty of fresh air, all of which can help keep queasiness at bay.
When to see your doctor for morning sickness
Sure, pregnancy comes with its share of discomfort — but don’t ignore unusual symptoms. Talk to your doctor if you’re experiencing any of these troubling symptoms:
- Abdominal pain.
- Difficulty urinating.
- Fever.
- Inability to keep food/drinks down for 24 hours.
- Vomiting blood.
- Weight loss.
“It’s important to keep in mind that the hormones responsible for making you feel sick also play an important role in helping your baby develop and grow,” Costa says. “But if you’ve tried everything and your symptoms are still severely impacting your daily life, talk with your healthcare provider.”
Morning Sickness (Nausea and Vomiting of Pregnancy)
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If you've ever had morning sickness, you know how it can dominate the early stages of your pregnancy. When it's bad, it seems impossible to get through the day; when it's not, it's still pretty unpleasant. But just because it's common in the first trimester doesn't mean you have to grin and bear it. "People do get relief, either by using natural remedies or traditional medications," says Marra Francis, M.D., a Texas-based OB-GYN and head of medical affairs for Sema4, a health care intelligence company.
To help you survive your next bout of sickness, we rounded up a wide range of tried-and-true fixes, from food and drinks that quell nausea to supplements and aromatic herbs. Just moving in a different way or getting a hands-on treatment may do the trick, too. And remember: That sick-to-your stomach feeling usually subsides as you enter the second trimester, so you only have a few more weeks to go!
Getty Images.Here are a few things to try.
Pregnancy hormones may be doing a number on your system, but you can offset morning sickness symptoms by eating small, frequent meals as soon as you wake up. If you can manage to get to the grocery store (or order online), look for these ingredients and foods, which may offer relief.
This aromatic root is popular in Chinese medicine, and has long been noted for its tummy-taming properties. You can drink it in soda or tea, eat it in candies or cookies, or suck on a ginger lollipop. Talk to your OB-GYN about how much ginger is safe; it may not be advised for some pregnant people.
If your stomach already feels sour, should you really consume something else sour? Yes, says Michele Hakakha, M.D., an OB-GYN in Beverly Hills and co-author of Expecting 411: "Try sucking on sour candy, sipping lemon water, or even just sniffing something sour. I had one patient who carried around a lemon and scratched the peel and smelled it to make her feel better."
Eating or chewing items with this fresh flavor can help you feel more relaxed and less nauseated. They may also mask unpleasant food odors that trigger tummy pain. As a bonus, mint freshens breath after a nasty round of morning sickness. Just smelling mint (in hand lotion, for example) may perk you up.
Bland, starchy crackers can help settle a queasy stomach. According to the Cleveland Clinic, saltines work by absorbing the acid that makes your tummy feel nauseous; the salt they contain also replaces lost electrolytes. (Be sure to brush teeth well as their carbs can amplify tooth decay, already a risk for pregnant people and those with excess oral acid.) Toast, bananas, and applesauce soothe bellies, too.
This is an easy thing to grab when you're feeling peckish but can't stand to eat a full meal. Keep a bag on you when you head out: The combination of fruits, nuts, and semi-sweet chocolate chips will satisfy your hunger without weighing you down. Not only does trail mix provide healthy fats, but it gives you a simple way to fulfill your daily protein intake needs (pregnant people need at least 60 grams per day).
Taking extra vitamin B6 has been shown to reduce morning sickness symptoms in some patients. "Try 25 milligrams of vitamin B6 three times a day, in addition to your prenatal vitamins," says Dr. Hakakha.
If you're vomiting often, you can fall into a cycle of dehydration. Boost your usual intake of liquids and make sure you are getting at least 10 full glasses of something to drink every day (each one should be 8 oz or more). Alternate watermelon ice cubes and freezer pops with glasses of water and ice chips if you're having trouble drinking enough H₂O. Italian ice or lemon slush will also help you stay hydrated.
To keep your electrolytes balanced, try sports beverages. Consume fluids at least 30 minutes before or after meals; an increase in progesterone levels during pregnancy slows the speed at which your body digests food, and you don't want to be overfull. If you must drink during meals, do it in small amounts.Smoothies can be a lifesaver when you can't eat. You can pack them with immune system-boosting fruits and veggies; they'll neutralize stomach acids and blood sugar, and help you feel more calm.
If changing your diet isn't helping, maybe it's time to get physical. Try adopting one of these practices.
Some morning sickness sufferers swear by these ancient treatments, which relieve symptoms by using gentle pressure or tiny needles to target the body's nerve centers. Specialists in these arts abound, but at-home solutions may work, too: Sea bands (stretchy bracelets that apply pressure to a nerve in the wrist) have been found to "significantly" reduce nausea and vomiting, and are sold at local drugstores.
You can test out an easy acupressure technique on yourself. Press three fingertips gently but firmly on the base of your palm, just above where you'd take your pulse on your wrist. Breathe deeply and keep pressing on that spot for a minute or more, gradually increasing the intensity until you feel slight discomfort. The sensation should feel almost like a mini-massage.
We know, we know: You probably don't feel like working out with your tummy so queasy. Try a gentle walk instead—it can do wonders for your body. "Even walking 20 minutes a day can help release endorphins that counteract the fatigue and nausea," Dr. Hakakha says. Swimming somewhere cool might temporarily soothe your system, too; be sure to wear sunscreen and avoid hot tubs, though!
Drugs are a standard line of defense against severe cases of morning sickness, but many parents-to-be worry they'll harm the baby. That's understandable, so consult your health care provider before taking anything. "I always remind my patients that we would never give them anything that isn't safe, or that doesn't have a long safety record," says Dr. Hakakha. The following drugs are commonly used.
Benadryl and Unisom treat allergies and insomnia, but they can also help with nausea, especially if your morning sickness starts the moment you wake up. Antacids fight pregnancy-related acid reflux (if you have that, avoid ginger and peppermint) and reduce damage to the digestive tract from vomiting.
If you're having intense morning sickness—relentless nausea and difficulty keeping food and liquids down—your health care provider may prescribe medications such as Zofran (ondansetron). It can be dissolved on your tongue to help you stave off nausea and get the nutrients your pregnant body needs.
No one needs to suffer from morning sickness in silence, as there are plenty of anti-nausea remedies out there. Tell your provider right away if you can't keep food or fluids down for 24 hours, or if you're dehydrated or steadily losing weight. These symptoms could indicate a need for serious treatment.
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