How to ease pregnancy nausea: Tips that actually work

Summary:  Pregnancy is a unique journey filled with excitement and obstacles. Common issues like nausea, fatigue, backache, and mood swings can be managed with simple strategies like maintaining hydration, eating a balanced diet, engaging in light exercise, getting enough rest, and nurturing your mental health. With the right support and self-care, pregnancy can be a comfortable and uplifting experience.  

Nausea during pregnancy, commonly referred to as "morning sickness," is a frequent symptom that affects many expectant mothers, particularly in the first trimester. It can vary from mild queasiness to frequent vomiting and may take place at any time, not just in the morning. While it is usually not harmful, severe or persistent nausea can disrupt nutrition and overall health, necessitating medical assistance. In fact, nausea and vomiting affect up to 70% of pregnant women in Australia, making early pregnancy particularly difficult for many. Fortunately, there are plenty of practical ways that can help make pregnancy more manageable and comfortable. 

When it typically starts and how long it lasts  

Pregnancy-related nausea typically begins around the sixth week of pregnancy, although some women may notice symptoms as early as the fourth week. It generally reaches its peak between the eighth and twelfth weeks, gradually subsiding between the fourteenth and sixteenth weeks. 

For most women, symptoms improve during the second trimester. Nevertheless, some may continue to face nausea into the third trimester, and a small number may deal with it for the duration of their pregnancy. If the nausea is severe or lasts a long time, it’s advisable to see a doctor to exclude hyperemesis gravidarum, a more serious condition. 

Why managing nausea is important for comfort and nutrition

Effectively managing pregnancy-induced nausea is crucial, as it enhances daily comfort and supports adequate nutrition for both the mother and the developing baby. Continuous nausea can lead to exhaustion, dehydration, and challenges in consuming sufficient healthy foods, which may impact energy levels and foetal growth. 

By alleviating nausea, expectant mothers can better maintain hydration, consume balanced meals, and obtain the necessary vitamins and minerals for a healthy pregnancy. It also boosts overall well-being and helps avoid more serious issues such as weight loss or nutritional deficiencies.

Also read: How can I stop feeling nauseous during pregnancy? Easy remedies at home 

Understand the causes of pregnancy nausea

Pregnancy nausea, referred to as morning sickness, is primarily triggered by hormonal changes, particularly the increase in human chorionic gonadotropin (hCG) and oestrogen during early pregnancy. These changes impact the digestive tract and the brain areas responsible for nausea control. 

• An increased sensitivity to smells, which may prompt nausea in response to certain odours 
• Reduced blood sugar levels, which are typical in early pregnancy 
• Fatigue and anxiety, which can exacerbate feelings of nausea 

Also read: When to call the doctor after a pregnancy test?

Natural ways to relieve nausea

1. Eat smaller and more frequent meals: Keeping your stomach slightly full can help prevent nausea linked to an empty stomach. 
2. Stay hydrated: Drink water, herbal teas such as ginger or peppermint, or electrolyte beverages throughout the day. 
3. Consider ginger: Ginger is known for its anti-nausea effects. Ginger tea, chews, or capsules may provide relief. 
4. Avoid strong aromas: Avoid triggers such as perfumes, cooking smells, or smoke. 
5. Use acupressure wristbands: These wristbands apply pressure to a specific point believed to help reduce nausea. 
6. Take time to relax: Fatigue can make nausea worse. Incorporate short naps or engage in deep breathing and relaxation methods. 

Lifestyle tips that may help

1. Start your morning gradually: Rise slowly and eat a few crackers or dry toast before getting out of bed. 
2. Don’t skip meals: Prolonged intervals without eating can trigger nausea, so keep snacks available. 
3. Choose bland, easily digestible foods: Opt for plain rice, boiled potatoes, or bananas, which are gentle on the digestive system. 
4. Get fresh air: A brief walk or simply opening a window can alleviate feelings of queasiness. 
5. Wear loose clothing: Tight garments can place pressure on your abdomen and increase nausea. 
6. Make rest a priority: Fatigue can heighten nausea, so ensure you are getting sufficient sleep. 

When to connect with an online doctor

How an online doctor or telehealth appointment can help

• 24/7 Doctor Consultations – Speak to a qualified doctor anytime, day or night. 
• Medical Certificates – If nausea is affecting your ability to work or study, our doctors can assess and issue a certificate if appropriate. 
• Instant scripts online – Get safe and suitable anti-nausea medication prescribed online and sent directly to your phone. 
• Referrals – Need to see a specialist like an obstetrician? Online doctors can issue secure referral letters within minutes. 
• From the comfort of home – No need to travel or wait in a clinic queue. 

FAQs

Is it normal to feel nauseous throughout the entire pregnancy?

Are there natural remedies that really help with nausea?

Can I get a medical certificate if pregnancy nausea affects my work?

Is morning sickness the same as pregnancy nausea?

Can stress or anxiety make pregnancy nausea worse?

How long does pregnancy nausea usually last?