Pregnancy nausea and hyperemesis gravidarum (HG) are common but can be incredibly tough, both physically and mentally. While many women experience mild nausea, some face more severe symptoms that can significantly disrupt daily life.
Pregnancy nausea, often referred to as “morning sickness,” typically starts around the 6th week of pregnancy and can last until the end of the first trimester. However, in some cases, it lingers longer or worsens, leading to hyperemesis gravidarum (HG), a condition that causes extreme, persistent nausea and vomiting. Women with HG may vomit multiple times a day, struggle to keep food or fluids down, and become severely dehydrated, which can lead to hospitalisation.
While pregnancy is such a joyful time of a woman’s life, the physical symptoms of pregnancy are exhausting, and the mental strain can be even more challenging. Constant nausea and vomiting can make women feel isolated, as they may not be able to participate in everyday activities or enjoy food. This can lead to feelings of frustration, helplessness, and even guilt. The lack of control over their body and the worry over the health of their pregnancy can cause anxiety and stress, which can compound the already difficult physical symptoms.
Pregnancy nausea, or morning sickness, can be tough to deal with, but several strategies might help ease the discomfort.
1. Eat Small, Frequent Meals
Instead of eating three large meals a day, try eating smaller meals every 2-3 hours. This helps keep your blood sugar stable and can prevent your stomach from becoming too empty, which can trigger nausea.
- Small, Balanced Meals: Focus on eating small portions that include a balance of protein, carbohydrates, and healthy fats. These foods are less likely to cause a sugar spike and crash, which could worsen nausea.
- Avoid Large, Heavy Meals: Large meals can overwhelm your digestive system, making nausea worse. Stick to smaller portions that are easier to digest.
- Eat Before Getting Out of Bed: If morning sickness is particularly bad, try eating a small snack (like crackers or a handful of nuts) before you even get out of bed in the morning. This can help keep your blood sugar steady from the moment you wake up.
2. Stay Hydrated and Try Ginger
Drinking fluids is essential, but sometimes plain water can be hard to stomach. Mineral or soda water can sometimes be more tolerable, natural juices and trying electrolyte powders that can be added to water or made into icy-poles to suck on can also be useful; some of my favourites include (hydralyte, hydramumma, and sodii.)
Another tip if you’re finding it hard to drink fluids is to increase your consumption of foods that are soaked or cooked in water to increase your hydration, including soups, stews, congees, rice, couscous, quinoa, chia seed puddings and porridge.
Ginger is widely known as a natural remedy for nausea, and its effectiveness has been backed by both traditional use and scientific research. Ginger contains compounds called gingerols and shogaols, which are known to stimulate the stomach muscles and help food move more efficiently through the digestive system. This can reduce bloating, discomfort, and nausea that might arise from sluggish digestion. Excessive salivation is often a side effect of nausea, and ginger has been found to help control this by promoting a balance in the digestive tract and it is also thought to help regulate the signals between the brain and the gut that can trigger nausea, especially in cases like motion sickness or pregnancy-induced nausea.
Try sipping ginger tea or nibbling on ginger candies, as ginger has been shown to help alleviate nausea. We often prescribe a pregnancy prenatal vitamin containing added ginger to assist pregnancy nausea in Trimester 1 called Naturobest.
3. Avoid Strong Smells and Try Peppermint
Certain smells or foods can trigger nausea. If you notice that specific odors (like strong perfumes, coffee, or certain foods) make you feel worse, try to avoid them when possible. Keep the air circulating at home and call on your spouse or roomie to take over the cooking duties at home.
Peppermint can be a lifesaver. Peppermint contains menthol, which has a calming effect on the muscles of the digestive tract. It helps relax the smooth muscles in your stomach and intestines, which can reduce feelings of queasiness and discomfort. Peppermint is also known to stimulate the production of bile, which helps in the digestion of fats. It also promotes the movement of food and gas through the intestines.
The smell of peppermint alone can help reduce nausea, especially if it’s triggered by smells or motion sickness. Inhaling peppermint oil or using peppermint-based products (like mints, teas, or oils) can stimulate the olfactory system, which in turn can trigger the brain’s nausea-reducing mechanisms.
4. Eat a Bland Diet & Foods High in B6 Vitamins
Foods that are bland and easy on your stomach, such as crackers, toast, or plain rice, are often the best choices when you’re feeling nauseous. Avoid spicy, greasy, or highly acidic foods, as they can irritate your stomach further and also increase acid reflux, increasing nausea symptoms.
Vitamin B6 (pyridoxine) can also help reduce nausea, particularly during pregnancy. It’s thought to help regulate serotonin levels in the brain, which can influence nausea and vomiting. Below are some common foods that are rich in vitamin B6:
- Bananas: Bananas are a great source of vitamin B6 and are easy on the stomach, which makes them a good option when you’re dealing with nausea. They also provide potassium, which can help with hydration.
- Chicken and Turkey: Lean poultry like chicken and turkey is rich in vitamin B6 and can be an excellent protein choice for those who need something more substantial but still gentle on the stomach.
- Potatoes: Regular potatoes (especially with the skin) are another good source of B6. They’re also starchy and easy to digest, making them a good comfort food when dealing with nausea.
- Fortified Cereal: While this isn’t a whole food, pregnancy nausea can sometimes be alleviated by snacking on dry cereal, as many breakfast cereals are fortified with B vitamins, including B6. Check the labels of your favorite cereals to see if they contain a significant amount of vitamin B6.
- Spinach and Other Leafy Greens: Leafy greens, such as spinach, kale, and chard, provide a good amount of vitamin B6. They’re also packed with folate and other nutrients that are great for pregnancy.
- Avocados: Avocados are a good source of B6 and healthy fats. They can also be soothing on the stomach and provide other essential nutrients like fiber, potassium, and folate.
- Salmon: Salmon, along with other fatty fish like tuna, is rich in vitamin B6. It’s also packed with omega-3 fatty acids, which can be beneficial for overall health during pregnancy.
- Sunflower Seeds: A great snack, sunflower seeds are high in vitamin B6 and other nutrients like magnesium and vitamin E. They’re easy to nibble on throughout the day.
- Sweet Potatoes: Sweet potatoes are another excellent source of B6 and are also rich in beta-carotene and fiber. They’re soft and mild, making them a good option for those experiencing nausea.
- Chickpeas: Chickpeas, or garbanzo beans, are not only a great plant-based source of B6 but also provide protein and fiber, which can be helpful for overall digestion.
5. Seek Support
One of the most important things for mental well-being during early pregnancy is a strong support network. This can include partners, family, friends, and healthcare providers who understand the severity of the situation. Sharing your feelings and letting others help with practical tasks can relieve some of the emotional burden.
6. Acknowledge and Focus on Small Wins
It’s essential to acknowledge that pregnancy nausea, and particularly HG, is not a reflection of weakness. It’s a medical condition that affects your body and mind. Accepting that it’s okay to struggle can be liberating and reduce feelings of guilt. When the days feel overwhelming, focus on small victories—whether it’s managing to eat a small meal, get a bit of rest, or stay hydrated. Every little success helps build a sense of control and accomplishment.
7. Prioritise Rest
Exhaustion from constant nausea and vomiting can exacerbate mental strain. Taking naps, lying down in a quiet room, or practicing deep breathing exercises can help recharge your physical and emotional energy.
8. Remember It’s Temporary
Though the symptoms of nausea and hyperemesis can feel endless, it’s important to remind yourself that it’s a temporary phase. Most women begin to feel better after the first trimester or once their body adjusts. Holding on to the knowledge that the suffering will eventually pass can help maintain hope.
9. Try Acupressure at Home
Seeking Acupuncture support during your first trimester to help mitigate pregnancy nausea and symptoms of HG is a really great low-risk intervention. At The Dao Health, treatments are often booked weekly throughout the 1st Trimester of pregnancy to reduce symptoms of fatigue, reflux and nausea. However, you can also try applying acupressure at home.
Acupressure can be applied by holding firm pressure at a point for a minimum of 30 seconds to 3 minutes or longer. If you have a partner at home, they can help you further by applying pressure to the points bilaterally (on both sides of your body) simultaneously.
Pericardium 6:
This point is three of your finger widths above the transverse crease of the inner wrist. It lies directly between the two tendons felt there.
Acupressure bands (like Sea-Sickness Bands) are a great tool that can apply gentle pressure to a great acupuncture point on the wrist known as PC6 (Pericaridum 6), and that is used for nausea relief and can be worn throughout the day. PC6 is not only amazing for reducing nausea, but it is a great point to calm the central nervous system and reduce anxiety, which is important throughout pregnancy.
Kidney 27: This point is situated in the depression on the lower border of the clavicle (collar bone), two thumb widths from the centre of the sternum (breast bone).
Kidney 6: This point is situated one thumb width below the medial malleolus (the protruding bone on the inside of the ankle).
Kidney 27 and Kidney 6 work together to reduce more severe forms of nausea and vomiting in pregnancy through its actions on descending the Qi and harmonising the stomach.
10. Explore Medical Options
For those struggling to cope with severe nausea, don’t hesitate to talk to a healthcare provider about additional anti-nausea medications, corticosteroids, antihistamines and treatments for nausea and HG; including being a part of a hospital programs; such as The Pregnancy-Related Illnesses Unit at RPA, or The Pregnancy and Hyperemesis Gravidarum Clinic at RWH that offer additional support, monitoring and administration of intravenous fluids and medication.
