All Blogs | Natural Remedies for Nausea During Pregnancy

All Blogs | Natural Remedies for Nausea During Pregnancy

Natural Remedies for Nausea During Pregnancy

Congratulations on embarking on this incredible journey of motherhood! Pregnancy is a beautiful experience, but it comes with its share of challenges, one of the most common being morning sickness or nausea. If you're an expecting mama grappling with the queasiness that often accompanies the first trimester, you're not alone. In fact, up to 80% of pregnant women experience some form of morning sickness. The good news is that there are plenty of natural remedies that can help you find relief and make your pregnancy journey a bit more comfortable. In this blog post, we'll explore these morning sickness remedies and give you informative guidance on managing nausea during pregnancy.

Understanding Morning Sickness

Morning sickness, which can strike at any time of the day, is typically characterized by nausea and vomiting during pregnancy. While it's commonly associated with the first trimester, some women may experience it throughout their pregnancy. The exact cause of morning sickness is still a topic of research, but it's believed to be related to the hormonal changes that occur in your body during pregnancy, particularly the increase in human chorionic gonadotropin (hCG) and estrogen, among other things.

Now that you know what you're up against, let's dive into some natural remedies that can help alleviate those queasy feelings.

11 Simple Morning Sickness Remedies

infographic of eleven natural remedies for nausea

1. Stay Hydrated

Dehydration can intensify nausea, so it's crucial to focus on staying adequately hydrated throughout the day. Morning sickness can lead to fluid loss through vomiting or sweating, making it even more important to replenish your body's fluids. Here are some hydration tips:

  • Water with a Twist: If plain water doesn't sit well with you, try infusing it with a slice of lemon, lime, or cucumber. The subtle flavors can make hydration more enjoyable and can also provide a refreshing sensation.
  • Sip Slowly: Instead of chugging large quantities of liquid at once, take small sips throughout the day. This can help prevent overloading your stomach, which might trigger nausea.
  • Electrolyte Solutions: In cases of severe vomiting or dehydration, consider drinking electrolyte solutions or oral rehydration drinks to restore essential minerals lost through vomiting. Read ingredients carefully to avoid unwanted ingredients.

2. Ginger, Your New Best Friend

Ginger is a natural wonder when it comes to relieving nausea and vomiting. It contains compounds like gingerol and shogaol that can soothe an upset stomach and reduce queasiness. Here's how to use ginger effectively:

  • Ginger Tea: To make ginger tea, thinly slice or grate fresh ginger root (about 1 tablespoon), add it to a cup of hot water, and let it steep for 5-10 minutes. You can sweeten it with honey or a touch of lemon juice if you prefer.
  • Ginger Chews or Candies: Keep ginger candies or chews handy for quick relief on the go. They're a convenient way to ease nausea, especially when you're out and about. If you’re looking for an effective option, try UpSpring Stomach Settle. These drops are made with naturally sourced ingredients and feature ginger, plus mint, vitamin B6, and lemon to help relieve occasional nausea and morning sickness. As with all dietary supplements, if pregnant or nursing, consult your healthcare professional before use. 
  • Ginger in Meals: Incorporate fresh ginger into your cooking. It adds a pleasant, zesty flavor to dishes and can help manage your pregnancy nausea.

3. Frequent, Small Meals

Eating large meals can sometimes trigger or worsen pregnancy nausea due to the increased volume in your stomach. Instead, aim for small, frequent meals and snacks throughout the day. This strategy can help stabilize your blood sugar levels and prevent your stomach from becoming too empty, which often leads to more pronounced nausea.

  • Snacking: Choose low-fat snacks throughout your day to get nutrients you need and see how you tolerate each food. For example, plain crackers,, a small handful of pretzels, a piece fresh fruit like a banana, or some cubed plain chicken for protein., or a yogurt.
  • Plan Ahead: Prepare some healthy, easily accessible snacks in advance, so you're always ready to grab a bite when you need it.
  • Avoid Triggers: Identifying and avoiding specific triggers that worsen your pregnancy nausea is crucial. While these triggers can vary from person to person, common ones include strong odors, greasy or spicy foods, and foods with strong flavors.
  • Cooking Alternatives: If certain cooking odors make you queasy, consider having your partner or a family member handle meal preparation. Alternatively, use a kitchen exhaust fan or open windows to help dissipate strong smells.
  • Food Choices: Opt for milder, less aromatic foods when cooking. Bland foods like rice, pasta, or plain oatmeal can be easier on your stomach.

4. Peppermint

Peppermint is well-known for its ability to alleviate nausea and vomiting and soothe an upset stomach. Here's how you can incorporate peppermint into your routine:

  • Peppermint Tea: Brew a cup of peppermint tea by steeping a peppermint tea bag in hot water. Sip on it slowly to help ease your morning sickness symptoms.
  • Peppermint Candies: Keep peppermint candies to enjoy the calming effects of peppermint when you're on the move. Avoid excess since this may have the opposite effect on your stomach and be sure it doesn’t contain artificial sugars.
  • Aromatherapy: Inhale the invigorating scent of peppermint essential oil by adding a few drops to a diffuser. The aroma can help reduce nausea.

5. Vitamin B6

Vitamin B6 has demonstrated its effectiveness in reducing pregnancy-related nausea. Here's how you can incorporate it into your routine:

  • Consult Your Healthcare Provider: Talk to your healthcare provider about the appropriate dosage of vitamin B6 for your specific needs. They can recommend a suitable supplement if necessary. Also share with your physician the level of B6 already in your prenatal vitamin.
  • Dietary Sources: Include foods rich in vitamin B6 in your diet, such as bananas, avocados, chicken, fish, and whole grains.

6. Lemon

The zesty scent and taste of lemon can be refreshing and help relieve morning sickness:

  • Inhalation: Inhale the pleasant aroma of freshly cut lemon slices. Simply hold a slice close to your nose and take a few deep breaths when you're feeling queasy.
  • Lemon Water: Sip on a glass of lemon-infused water throughout the day. The tangy flavor can help alleviate morning sickness and keep you hydrated at the same time.
  • Lemon in Meals: Incorporate lemon juice or zest into your meals. The citrusy flavor can enhance the taste of your food and provide nausea relief.
Woman drinking lemon water out of a glass

7. Rest and Relaxation

Stress and fatigue can exacerbate nausea and vomiting, so it's essential to prioritize rest and relaxation during your pregnancy:

  • Naps: Take short naps during the day if needed to recharge and reduce stress.
  • Deep Breathing: Practice deep breathing exercises to calm your mind and body. Find a comfortable, quiet space and focus on taking slow, deep breaths in and out.
  • Prenatal Yoga and Meditation: Consider enrolling in prenatal yoga or meditation classes to learn techniques for relaxation and stress reduction that are tailored to pregnancy.

8. Aromatherapy

Aromatherapy with certain essential oils can be a soothing and natural way to treat morning sickness:

  • Safe Usage: Use essential oils safely. Dilute a few drops of your chosen essential oil in a carrier oil, such as coconut or jojoba oil, before applying it to your skin or using it in a diffuser.
  • Lavender: Lavender essential oil is known for its calming properties. Inhaling its scent can help ease nausea and promote relaxation.
  • Chamomile: Chamomile essential oil has a soothing effect on the stomach and can reduce feelings of queasiness.
  • Spearmint: Spearmint essential oil can be invigorating and provide relief from morning sickness. Use it in moderation, as it has a potent aroma.

9. Cold Compress

A cold compress or ice pack applied to your forehead or the back of your neck can provide relief from nausea:

  • Wrap in a Cloth: To prevent the cold pack from directly touching your skin, wrap it in a thin cloth or towel before applying it to your forehead or neck.
  • Relaxation: Lie down in a comfortable position, close your eyes, and place the cold compress on your forehead or neck. The cool sensation can help calm your stomach and reduce the intensity of nausea.

10. Bland, Easy-to-Digest Foods

When you're experiencing nausea and vomiting, it's best to opt for foods that are gentle on your stomach:

  • Crackers: Plain crackers or toast are often recommended as they are easy to digest and can provide some relief.
  • Plain Rice: White rice, especially when cooked to a soft consistency, can be soothing and help settle your stomach.
  • Oatmeal: Plain oatmeal can be a nutritious and easy-to-digest choice for breakfast or a snack.

11. Stay Cool

Proper ventilation can help alleviate nausea, especially if you're sensitive to strong odors or stale air:

  • Open Windows: On days when the weather allows, open windows to let fresh air circulate through your living space.
  • Use Fans: Use ceiling fans or portable fans to improve air circulation indoors.
  • Spend Time Outdoors: If possible, spend some time outdoors in fresh air. A short walk or just sitting in a well-ventilated area can do wonders for reducing queasiness.
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Pregnancy is a transformative experience, and while morning sickness can be challenging, remember that it's temporary and a sign that your body is adapting to the incredible journey of growing a new life. These natural remedies for nausea during pregnancy are meant to provide you with some relief and comfort as you navigate this exciting time. Experiment with different natural remedies to find what works best for you, and don't hesitate to seek support from your healthcare provider or other expecting mamas who have been through it too. You've got this, mama! Embrace the journey, and soon enough, you'll be holding your precious bundle of joy in your arms.