8 Expert Tips for Reducing Morning Sickness in Pregnancy

Sick and tired of morning sickness? These 8 expert tips will get you through the day!

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  By: Tali Ditye, Ph.D., Co-founder

  Updated: December 1, 2023

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From making diet changes that affect sleep to taking Vitamin B6 supplements, eight experts chime in with their best strategies for reducing morning sickness during pregnancy.

Research shows that most women, about two-thirds of them, experience morning sickness at some point during pregnancy. Most common in the first trimester of pregnancy, morning sickness can be very debilitating for women. 

Fortunately, there are several strategies you can use to help reduce feelings of nausea. Because every woman is different, we suggest trying a few different strategies and seeing what works for your unique body.

Remember, always consult with your doctor before you begin any new activities and strategies. For a more comprehensive guide to morning sickness during pregnancy, check out this article by the Mayo Clinic.

Table of Contents:

• Get Plenty of Rest
• Adjust Your Diet
• Take Vitamin B6 Supplements
• Sniff a Fresh Scent
• Try Eating More Ginger
• Stay Hydrated
• Track Your Nausea
• Get Fresh Air With Outdoor Activities

Many of the below suggestions are from physicians and other medical professionals, whereas others come only from first-hand experience dealing with morning sickness.

Some strategies will be easier to do than others, and some might be simply impossible! Always take your lifestyle and realistic expectations into consideration when making a plan to reduce morning sickness!

Finally, this article also assumes you are already taking prenatal vitamins and have an otherwise healthy pregnancy. Speak to your doctor to make sure you are covering the basics before adopting a new strategy.

Get Plenty of Rest

I would recommend that you get plenty of rest and relaxation during the first trimester of your pregnancy to help ease morning sickness. This is because the hormonal changes that occur during pregnancy cause morning sickness, and stress and fatigue can exacerbate these symptoms.

You need to get enough rest and take your time to relax. Additionally, certain relaxation techniques, such as deep breathing and meditation, can also help to ease symptoms. Remember that it's important to listen to your body and take care of yourself during this time.

Dr. Nandita P. Palshetkar, IVF Specialist & Scientific Director.

Adjust Your Diet

I understand that morning sickness can be a difficult and uncomfortable experience for many pregnant women. However, there are a few things that can help, including eating small, frequent meals throughout the day instead of three large meals. This can help keep your blood sugar levels stable, which can reduce feelings of nausea. Most of the time, I also recommend avoiding foods and smells that trigger nausea, such as strong spices or certain types of seafood.

Drinking plenty of water and staying hydrated can also help ease symptoms. Overall, it's important to remember that morning sickness is a normal part of pregnancy and that these strategies can help reduce symptoms but are not likely to eliminate them entirely.

Remember to be kind to yourself and know that it will get better as the pregnancy progresses.

Dr. Swati Allahbadia, Sr. Gynaecologist Endoscopist & Fertility Physician, Fertility Clinic Mumbai

Take Vitamin B6 Supplements

Vitamin B6 helps reduce morning sickness during pregnancy by regulating the levels of certain hormones in the body. These hormones, such as dopamine and serotonin, play a role in regulating mood, appetite, and digestion, and can be affected by changes in hormone levels during pregnancy.

Supplementing with vitamin B6 can help balance these hormones and reduce symptoms of morning sickness, such as nausea and vomiting. Additionally, Vitamin B6 may help ease nausea by reducing the levels of a substance called homocysteine in the blood, which has been linked to an increased risk of nausea and vomiting during pregnancy.

It's important to note that not all studies have found vitamin B6 supplements to be effective in reducing morning sickness and that more research is needed to fully understand how it works. Moreover, it's always best to consult with your healthcare provider before taking any supplement during pregnancy. Tuna, salmon, chickpeas, and poultry are also great sources of vitamin B6.

Umayr Azimi, Medical Director, MI Express Care

Sniff a Fresh Scent

As an MD, I have seen countless pregnant women dealing with morning sickness. A great way to help with that is to try sniffing a fresh scent, such as the aroma of essential oils or certain herbs when dealing with morning sickness.

It has been encouraging for me to see that this simple tactic is often quite successful in providing some relief, both physically and even psychologically. Even something as subtle as smelling a few drops of lavender oil on a cotton swab can help reduce nausea because of altitude changes or other types of sickening sensations.

I also recommend that if a patient notices a scent they especially enjoy, they should keep it handy; taking a whiff regularly throughout their pregnancy can do wonders for helping manage morning sickness.

Rosmy Barrios, Director, Health Reporter

Try Eating More Ginger

I love ginger as it's a great natural remedy for reducing morning sickness. It's believed to work by settling the stomach and reducing nausea. You can consume ginger in a few different ways to help ease morning sickness.

One of the most popular ways is by drinking ginger tea. You can make your own ginger tea by grating a piece of ginger and steeping it in hot water for a few minutes. Another way is by taking ginger supplements or candied ginger. You can also add ginger to your food, like in soups or stir-fries. It's always best to start with small amounts and see how your body reacts before increasing your ginger intake.

Natalia Brzezinska, Marketing & Outreach Manager, UK Passport Photo

Stay Hydrated

We all know that pregnancy brings positivity and fills our hearts with happiness. But if we consider it a nine-month journey, we have to say it's difficult. One of the most troublesome problems one faces during this roller coaster ride is morning sickness. To prevent this, one must stay hydrated.

If one does not consume the appropriate amount of fluids, there is a higher chance of dehydration and nausea. Drink plenty of fluids, such as ginger tea and green tea. You should keep a portable water bottle on hand, and they should drink frequently.

Samantha Odo, Real Estate Expert & Chief Operating Officer, Precondo

Track Your Nausea

By keeping track of when your morning sickness happens, you may spot a trend that could show a trigger that you can avoid, lessening nausea. For instance, if you consistently feel queasy in the evening, it can be caused by the scents of your neighbors' cooking.

Is 3 PM feeling queasy? It might be a coworker's afternoon popcorn habit. Once you've determined the triggers of morning sickness, you can take precautions to avoid them or‌ combat them.

Alice Hall, Co-Founder & Creative Director, Rowen Homes

Get Fresh Air With Outdoor Activities

Going for a stroll is one outdoor exercise that might assist with morning sickness during pregnancy. Getting some fresh air and natural light by taking a stroll outside can help to enhance mood and minimize nausea.

Additionally, walking is a light exercise that can aid in lowering tension and exhaustion, both of which can worsen the symptoms of morning sickness. It's crucial to put on comfortable shoes and dress in layers before going for a stroll because the weather and temperature might change quickly.

It is advised to stroll on level ground rather than on uneven or hilly terrain or in very polluted regions (like inner cities and other urban areas). Every woman's experience with morning sickness is different, so what works for one woman may not work for another. Before using any therapies while pregnant, it is always advised to speak with your obstetrician or another healthcare expert.

Sarah Holmes, Homesteader, WhatYurt