29 Jul Managing Morning Sickness & Nausea: Natural Tips for Expecting Moms

Pregnancy is an exciting journey filled with anticipation, change, and new beginnings. But for many expectant moms, morning sickness can feel like a very unwelcome guest in those early weeks.

About 3 in 4 women experience morning sickness, and while it’s common, it can also be uncomfortable, frustrating, and even isolating. The good news? There are gentle, natural ways to ease the symptoms and help you feel more like yourself again.

What is morning sickness and when does it typically start?

Morning sickness refers to the nausea and vomiting many women experience during early pregnancy. Despite the name, it doesn’t just happen in the morning. It can strike at any time of day and sometimes lasts all day.

It usually begins around week 6 of pregnancy and eases by the start of the second trimester (around week 14). But no two pregnancies are the same. Some women experience symptoms earlier, while for others, nausea may linger well into the second or even third trimester.

Why does morning sickness happen?

Morning sickness is mostly linked to the hormonal changes happening in your body. One of the main causes is an increase in hCG (human chorionic gonadotropin), a hormone your body produces early in pregnancy to support your growing baby.

Other common triggers include:

• A heightened sense of smell
• Fatigue or disrupted sleep
• An empty stomach (nausea often worsens if you go too long without eating)
• Stress or anxiety

You may also be more likely to experience morning sickness if:

• You have a history of migraines
• You’re pregnant with multiples (you’ll have higher hCG levels)
• This is your first pregnancy
• You’ve had morning sickness in a previous pregnancy
• Your mother or sister experienced it

Natural ways to ease morning sickness

While you might not be able to avoid it completely, these gentle, natural remedies can help ease the symptoms:

1. Snack often

Try eating small meals every 2-3 hours to keep your blood sugar stable and your stomach from getting too empty. Think simple, bland snacks like plain rice cakes, toast, or banana slices.

2. Sip on pregnancy-safe herbal teas

Herbal teas are a soothing way to ease nausea. Ginger tea is a time-tested natural remedy for queasiness. Peppermint tea supports digestion and can ease stomach upset. Rooibos is naturally caffeine-free, rich in antioxidants, and gentle enough for daily sipping.

3. Stay hydrated

Dehydration can make nausea worse, but too much water at once can also trigger it. Sip slowly throughout the day. If plain water isn’t appealing, try adding a slice of lemon, ginger, or cucumber.

4. Get enough rest

Growing a baby takes a lot of energy. Fatigue can make nausea feel worse, so listen to your body and rest whenever you can. Even short naps or moments of quiet can help your nervous system reset.

5. Acupressure wristbands

These gentle, drug-free bands apply pressure to a specific point on your inner wrist (called the P6 point), which may help reduce nausea.

6. Breathe & stretch

Simple mindfulness techniques can be incredibly helpful. Try breathing exercises, gentle yoga, or just stepping outside for fresh air. Even a few minutes of focused breathing (inhale for 4, hold for 4, exhale for 4) can bring relief.

7. Avoid triggers (where you can)

Certain smells, textures, or foods can suddenly become overwhelming. Try to notice your personal triggers, whether it’s cooking smells, strong perfumes, or greasy foods.

8. Vitamin B6 & ginger sweets

Some moms-to-be find relief with vitamin B6 supplements or by sucking on ginger sweets to ease nausea. Always consult your doctor before starting any supplement, even natural ones, to make sure they’re safe to use during pregnancy.

When to get extra support?

If your symptoms are severe, persistent, or you’re unable to keep food or fluids down, speak to your doctor. You could be experiencing hyperemesis gravidarum, a more intense form of morning sickness that may require medical care.

Be gentle with yourself

Morning sickness is a sign your body is doing something incredible, even if it doesn’t feel that way right now. Honour your body’s signals, nourish yourself in small, comforting ways, and trust that this phase will pass.

Faithful to Nature is here to support you with nourishing snacks, herbal teas, and pregnancy-safe supplements that align with your body’s needs.

References:

De Bellefonds, 2025, What to Do About Morning Sickness and Nausea During Pregnancy