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how to cope with morning sickness

Natural Methods to Coping with Morning Sickness

Natural Methods to Coping with Morning Sickness

Pregnancy is often one of the most exciting times in a woman's life - however, when faced with the dreaded morning sickness, it can severely impact the initial joy. The severity of morning sickness can range, with the most severe cases requiring medical intervention with IV fluids. But, not to worry - only a small percentage of women - 1- 3%, in fact - find themselves facing Hyperemesis Gravidarium - the most intense form of morning sickness.

Morning sickness or nausea, may be one of the first signs you feel before you find out you are expecting.  Luckily, there are some natural ways to manage this in those first few weeks - and you can usually expect your symptoms to disappear around the end of the first trimester (third month of pregnancy). 


Ginger is one of the best-loved natural remedies for morning sickness. Buy fresh ginger and slice it into thin coins and steep it in boiling water to make a tea, suck on ginger candies, or eat ginger snap cookies, ginger has a way of calming those terrible waves of nausea. Sipping small bits of Ginger Ale is another great option when you've got an upset stomach. Franjo’s Kitchen ginger and apricot belly bump biscuits are the perfect tummy settling snack, delicious AND healthy!


Place some fresh peppermint leaves into a cup of hot water and steam for 5 minutes. Sip slowly for quick relief. You can chew peppermint gum or peppermint candies with real peppermint. 

Bedside Water and Crackers

A centuries-old trick, keeping bland crackers and water on your bedside table is a great way to beat nausea before it even hits you. Simply take a few sips of water in the morning before you get up, and eat small bites of a cracker or two to keep something in your stomach. Believe it or not, an empty stomach can cause greater nausea - so be sure to keep carb-filled snacks on hand, such as crackers or pretzels. It’s hard when you don’t feel like eating, to stomach the thought of plain crackers but eating is often the cure.


Sometimes, just the smell of a fresh cut lemon can help to ease nausea, but if that doesn't do the trick, slice lemons and place into a glass of cool water and sip slowly to help calm your stomach.

Breathing Exercises

Sometimes, all it takes is something as simple as some deep breathing to help calm your stomach. Practice deep breathing techniques to promote a calm environment and quell those nausea waves.

Take Prenatals With Food

Prenatal Vitamins are one of those things pregnant women can't be without for the health of your baby, and to keep energy levels up. It's best to take them with a meal to avoid further stomach upset as prenatal vitamins can be pretty potent and cause gastrointestinal symptoms - worsening the issues a woman may already be facing. If your nausea is worse or vomiting increases when taking your prenatals, perhaps try taking them in the evening before you go to bed, or consider switching your prenatal vitamin altogether with the help of your midwife or doctor.

Eat Frequent Small Meals

It's important to eat small, frequent meals throughout the day rather than 3 large meals to avoid heartburn and stomach upset (if this affects you). Avoid fatty or fried foods as much as possible, and if necessary, eat bland, balanced foods that are healthy and provide you and your baby with optimal nutrition.

Other Methods

Other natural morning sickness methods that have worked for mama’s I work with as a midwife:

  • Preggie Pops
  • Pregnancy teas for morning sickness
  • Carbonated water 
  • Dry toast
  • Lying down to rest
  • Taking a nap
  • Taking a walk and getting some fresh air
  • Taking a warm bath

Some doctors and midwives would say morning sickness is a sign of a healthy pregnancy. Soon, your sweet, beautiful baby will be in your arms - and just remember, it won't last forever, you’ve got this mama!

What are some ways you have treated your morning sickness naturally? Have you tried something not listed here? We would love to hear about it in the comments!

Written by midwife Aliza, for more helpful pregnancy advice and tips head to:

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