After thriving through four pregnancies and surviving a combined 12 MONTHS of morning sickness(!), I’m happy to share with you the top four natural morning sickness cures I relied upon to get me through the throws of full blown toilet-hugging nausea. They’re cheap, effective, and best of all, totally safe.
#1) Snack Often
The most important thing you can do to reduce the intensity of your morning sickness is to never let your stomach get empty. Snack often! I’m talking before your feet hit the ground first thing in the morning, grab a cracker.
Crackers and pretzels were my best friends in those early months. Nibble healthy stuff throughout the day and you won’t feel nearly as sick.
The worst thing you can do, when pregnant, is not eat enough or frequently enough. It’s sure to make you nauseous. However, overeating can also trigger nausea. Instead of indulging in large meals, eat tiny little snacks multiple times per day. For me, that meant eating once every hour, but in very small amounts.
Not feeling up to eating? Try something that will be easy to digest, like trail mix or a smoothie.
Try not to stress about weight gain in the first trimester either. While some women lose weight, others begin to rapidly gain because they can only stomach certain foods.
While you should do your best to eat a balanced, nutritious diet so you can help your baby grow, you also need to eat whatever you can keep down. As long as you are taking a prenatal vitamin, your baby will be okay.
#2) Diffuse Essential Oils
Peppermint and ginger are great aromatic oils to diffuse that may work well against nausea. I prefer the smell of peppermint, personally.
A misting diffuser is the best kind to get the oils in the air and into your body. Don’t go cheapo on essential oils, especially when you’re pregnant. Quality and purity varies widely between brands.
You definitely don’t want to take a chance of putting synthetics into the air for you and baby to breathe.
#3) Drink Herbal Tea
Peppermint and ginger also make wonderful anti-nausea teas. I make tea from fresh peppermint leaves, but dried leaves work just as well. Sipping a hot herbal tea can be very soothing to the digestive system, and relaxing to the body.
Be careful about which teas you drink, as some contain caffeine (which is not recommended in excess for pregnant women). Most herbal teas are okay, but check the label first if you aren’t making your own brew.
#4) Wear Acupressure Bands
For the first 3-4 months of each pregnancy I was terribly nauseous. And it wasn’t just in the morning, it lasted ALL DAY LONG! Every time I smelled dirty dishes, or even simply opened the fridge, I’d have to make a run for the bathroom. It was horrible. I had to find something to ease the nausea.
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My mom, who is really into alternative medicine, recommended to me that I try some acupressure wrist bands. She sent some to me, and I skeptically tried them out. I was really surprised when they actually worked! They worked so well that I refused to take them off. Any time I did remove them for any period of time, I could feel the nausea creeping back to me.
The ones she sent me were cloth, which were super comfy. I actually ended up getting a second pair of waterproof psi bands so that I didn’t have to take them off for the shower.
#5) Consider a Vitamin B-6 Supplement
Chances are, you are probably taking a prenatal vitamin already if you are pregnant. However, you may also want to add a vitamin B6 supplement. Check with your healthcare provider before you do this, but know that it can help reduce symptoms of nausea and morning sickness. If your doctor recommends B6, you will probably need to take one 25 mg tablet three times a day.
If its your prenatal vitamin making you nauseous, don’t feel as if it’s just you. Sometimes, these have a tendency to make people sick on their own. Try switching to a gummy or chewable version or take your vitamins right before bed. It might help to take them with a snack, too.
If you’re already taking an iron supplement, you may want to avoid it if you are suffering from morning sickness.
#6) Drink Lots of Water
Just as it’s important to stay well-fed when you are suffering from morning sickness, it’s also important to drink tons of water. Try to drink at least eight cups of non-caffeinated fluids a day – more if you’re throwing up a lot. Stick to water or decaffeinated ginger ale if you can.
If you can, try to avoid drinking too much water with meals. This could make you feel full faster, which could worsen nausea.
#7) Avoid Triggers
This isn’t always possible, but if you can, try to avoid common morning sickness triggers. For me, I was always made nauseous by the smell of chicken or vegetables cooking.
Once cooked, they were fine – it was just the act of cooking that made me incredibly queasy! If you can, stay away from smells and tastes that make you want to hurl.
#8) Get Some Fresh Air and Exercise
If you can, get outside and get some exercise. Going for a run might be the last thing you feel like doing when your head is in the toilet bowl, but if you can get out for a quick stroll, it could make a world of difference.
The days I felt the best were the ones in which I went for a run first thing in the morning, before the nausea even had a chance to set in.
This is an alternative remedy for morning sickness that isn’t backed by a lot of research but lots of women report having good results. Consider going to a hypnotist if your morning sickness is truly insufferable.
#10) Eat Sour Foods
Lemon worked well for me when I was suffering from morning sickness. I would suck on lemon slices when I felt like throwing up, eat a sour lemon candy in the afternoon, or sip on lemon tea throughout the day. The tea in particular was helpful, as it helped me stay hydrated and also kept the queasiness at bay.
#11) Chew Mint Gum
Mint not only will help freshen your breath after a not-so-pleasant experience with morning sickness, but it can also help you feel less nauseated, too.
#12) Get Out of Bed Slowly
One of the most nausea-inducing times of my day when I was in the first trimester was when I first rolled out of bed. As I rolled, so did my stomach! Try to get out of bed as slowly as possible in the morning. This will make things a bit easier on your fragile tummy.
#13) Get Lots of Rest
Easier said than done, right? But if you can, try to get as much rest as you can, especially if you have to get up early in the morning. Try not to nap immediately after a meal, as this can increase nausea, but instead take short naps regularly throughout the day.
#14) Avoid Greasy or Spicy Foods
You may not want these when you’re feeling icky anyway, but if you’re suffering from morning sickness it’s a good idea to steer clear of greasy or spicy food, as well as those that have an otherwise strong odor.
#15) Know That Your Preferences Might Change Abruptly
Remember how I said how much lemon tea helped me when I was suffering from morning sickness? It helped so well that it was all I could drink for the first few weeks. But after five or six weeks of nothing but lemon tea, my body suddenly began associating it with nausea and I wanted nothing to do with it.
That can happen with foods, too. You may have to switch off what works well for you later on as your body changes and shifts.
#16) Try Brewer’s Yeast
Some holistic medicine practitioners swear by brewer’s yeast. I can’t speak directly to this one, but I do know its high in B vitamins, so it makes sense that it would work. I’ve heard fennel seeds can also be effective.
#17) Control and Practice Your Breathing
This is also a great tip for childbirth! Practicing and controlling your breathing can really reduce nausea. Breathe in slowly through your nose and exhale through your mouth three times. You’ll likely experience a decrease in nausea just from controlling the way you breathe.
#18) Add Certain Spices to Your Cooking
There are some spices that are believed to help combat nausea. Many of these are backed only by anecdotal evidence, but they’re good for you and your growing baby, so it’s worth a try. Options include fennel powder, cinnamon, and cumin extract.
#19) Get a Massage
Finally – a tip we can all get behind! Relaxing your muscles, though, may really help to relieve nausea. Get a 20 minute massage once a week or so, and you’ll likely find that your morning sickness symptoms subside.
Listen to Your Body
At the end of the day, some of these tips may work well for you – and some may not! But what’s most important is that you listen to your body. Let your body tell you what is working well for you and what is not.
Do as many of these things combined as possible throughout the day and you’ll feel much better. Keep your belly full, diffuse anti-nausea oils, sip hot herbal tea, and wear your psi bands around the clock.
If you’re really suffering, make sure you talk to your doctor. You could be suffering from a condition known as hyperemesis gravidarum. This can lead to severe dehydration.
If you can’t keep down any food or drinks for over 12 hours or are showing other signs of dehydration, like infrequent urination or dizziness, you may want to check in to see what’s going on.
Try to remind yourself that morning sickness typically goes away after the first trimester. It won’t last forever, I promise! Hang in there for a few more weeks and look forward to renewed energy and appetite in the second trimester of your pregnancy.
A city girl learning to homestead on an acre of land in the country. Wife and homeschooling mother of four. Enjoying life, and everything that has to do with self sufficient living.