Top Tips to Cope with Morning Sickness in Pregnancy

Pregnancy is an incredible journey, but it comes with its share of challenges, and morning sickness is one that many expectant mothers face. Despite the name, morning sickness can strike at any time of the day and at any point in your pregnancy. If you're dealing with morning sickness, here are some top tips to help you cope and make your pregnancy experience more comfortable.

1. Eat Small, Frequent Meals

Morning sickness puts you off eating - no doubt about it. But in my experience, going hungry made the sickness worse. So therefore I tried to figure out what it was that I could stomach - a lot of that consisted of marmite on toast. But whatever is your snack of preference, make sure you have lots of it on hand - crackers, fruit, yoghurt, toast - anything that will help stabilise blood sugar levels and reduce the intensity of nausea.

2. Stay Hydrated

Dehydration can exacerbate morning sickness, so it's vital to stay well-hydrated. I popped some lemon or cordial into water to help me drink more of it. Some women find relief from nausea by sucking on ice cubes or eating popsicles. 

3. Ginger is Your Friend

Ginger has been used for centuries as a remedy for nausea - I have to say that it didn't really work for me but it's worth a go - everyone's different. You can try ginger tea, ginger ale, or a ginger shot. Ginger can help soothe an upset stomach and is a natural and safe option during pregnancy.

4. Lemon Aromatherapy

The fresh scent of lemon can often help alleviate nausea. Consider keeping a lemon or a bottle of lemon essential oil on hand to inhale the aroma when you're feeling queasy.

5. Avoid Triggers

Identify and avoid triggers that worsen your morning sickness. Strong odours, certain foods, or even a warm or stuffy environment can exacerbate nausea. Pay attention to what sets off your symptoms and try to minimize exposure. Obviously some triggers are hard to avoid like opening the fridge or the bin, or changing toddler nappies as in my case, but knowing what makes you feel sick can help you prepare at least. 

6. Acupressure Bands

Some women find relief from morning sickness by using acupressure bands, also known as Sea-Bands. These wristbands apply gentle pressure to acupressure points and can help reduce nausea. To be honest, I'm never sure if these work but I was up for absolutely anything.  I've been wearing this one and I think it has helped. 

7. Rest and Manage Stress

It's very easy to say stress less, but not so easy to do, but if you can do small things each day like go to bed slightly earlier or leave earlier for work so you can walk rather than get the overcrowded train, then a few calmer times in your day can really help. If you're luck enough to be able to take a nap here and there, then go for it. Every little helps. 

8. Medications and Supplements

In severe cases of morning sickness, your healthcare provider may recommend medications or supplements to alleviate symptoms. Always consult with your doctor or midwife before taking any medication during pregnancy.

9. Don't Hesitate to Seek Support

 Morning sickness can be challenging to cope with, both physically and emotionally. Don't hesitate to seek support from your healthcare provider, a support group, or loved ones. You're not alone, and there are resources available to help you through this phase.

10. Remember, It's Temporary

While morning sickness can feel never-ending, it's essential to remember that it is a temporary phase. For most women, it eases up as they progress through their pregnancy. Keep your eye on the prize – the arrival of your beautiful baby – and know that this challenging phase will pass.

Feeling so exhausted and sick is no fun at all, so don't feel guilty for not loving every moment of your pregnancy. It can feel miserable and never ending but you won't feel like this forever. My final top tip is that gentle movement does help and there are some great 'Roughday Workouts' that exist in our pregnancy plans. Low impact cardio for 20-25 minutes can really help release stress in your body, release endorphins and help you feel more like you. If you would like to try a class for free please follow the link below.

Stay strong, and congratulations on the start of your journey into motherhood!