8 Science-Backed Tips from a Mom with Debilitating Morning Sickness
Hey there, fellow moms-to-be! It’s Caro here, sharing the nitty-gritty of my first trimester, which was, to put it mildly, a wild ride. Finding out I was pregnant was a whole mix of emotions – excitement, joy, and yes, a fair bit of anxiety too. But the slight discomfort that drove me to take this early detection pregnancy test in the first place, was just the beginning of a bigger challenge: first trimester nausea, better known as morning sickness.
But let me tell you, the term ‘morning sickness’ is a bit of a misnomer. According to a Royal College of General Practitioners’ study from 2023, many women, myself included, experience nausea during pregnancy at any time of day or night. The origins of the morning sickness term are somewhat murky, but it’s widely believed to come from the earliest medical descriptions of the condition, which, due to limited understanding, associated the symptoms primarily with the morning.
First Trimester Expectations vs. Reality
I had envisioned my first trimester filled with the joy of watching my bump grow, daydreaming about future moments with Baby T, and basking in the glow of this new motherhood experience. But reality had other plans. Opening the fridge without gagging became impossible, even after my husband cleaned it thoroughly. Taking my prenatal vitamins and keeping them down was a feat with a 50% success rate. But the toughest pill to swallow? Knowing that I would have to face hours at a time of feeling nauseous and will have to run to the toilet to vomit at least once per day.
During this time, I became a bit of a detective, hunting down anything and everything that might ease the nausea. I was all over the internet and chatting up friends and family for advice in the short windows in which I was up for the task. I tried out every trick in the book, all in the hopes of feeling less miserable. As I share my story and the 8 strategies that offered me some hope, my goal is to help other moms-to-be in the same morning sickness boat.
1. Share your morning sickness struggles out loud
When it came to sharing how I felt, I chose to be honest about my struggles from the start. Sure, pregnancy is supposed to be this beautiful, magical time, but let’s be real – feeling like you’re on a never-ending roller coaster of nausea is anything but magical. So, when people asked how I was doing, I told them the truth: I was struggling, and some days, I wasn’t sure how I’d make it through.
Opening up about my experience was like lifting a weight off my shoulders. I wasn’t putting on a brave face; I was just being me, and that honesty felt liberating. It was surprising how many people appreciated the real talk. Instead of the usual “Oh, pregnancy is such a blessing!” conversations, we were having genuine heart-to-hearts about the tough stuff, the real stuff.
Sharing my story opened up a whole new level of connection with others. Friends, family, and even acquaintances shared their own stories or stories of people they knew who had been through the wringer with pregnancy nausea. Hearing about their experiences, the good, the bad, and the ugly, made me feel less alone in my struggle.
And the advice – oh, the advice! Some of it was gold, and some of it was… well, let’s just say not everything works for everyone. But the point was, people were checking up on me, offering tips, remedies, and sometimes just a listening ear. It was through these conversations that I found some of the strategies that made it onto this list.
2. Sign up for a tight squeeze from acupressure bands
Who would have thought that a little pressure on your wrist could work wonders for nausea? Enter these acupressure bands, my unexpected allies in the battle against morning sickness. Based on the principles of acupressure, these bands apply a gentle yet precise pressure to specific points on your wrist, believed to help ease nausea. It’s like having a little relief button you can press anytime, anywhere.
I was skeptical at first, but there is science behind it. A study from the Scandinavian Journal of Primary Health Care suggests that this non-invasive method is highly effective in reducing the duration of nausea during pregnancy. Wearing these bands felt like I had a secret weapon up my sleeve – literally. They’re discreet, easy to use, and for me, they became an essential part of my morning sickness toolkit. Just a heads-up, though – they need to be positioned just right to work effectively, so don’t be afraid to adjust them until you find that sweet spot of relief.
3. Snack on ice chips to numb your nausea
Now, let’s talk about ice chips. Who knew that something so simple could be such a game-changer? When my nausea was at its peak, and the thought of food was a no-go, ice chips came to the rescue. Crunching on ice chips was oddly satisfying and helped distract me from the nausea.
There’s not a whole lot of fancy science behind ice chips; it’s more about the basic principle of keeping hydrated and the cooling sensation that can help take the edge off nausea. When you’re feeling sick, your body can get dehydrated pretty quickly, especially if you’re having a hard time keeping fluids down. So, these little chips of ice were like my stealthy way of staying hydrated without making my stomach do flips.
I got into the habit of keeping a cup of ice chips nearby pretty much all the time. Whether I was couch-bound or trying to tackle some work, having those ice chips within arm’s reach was a small but mighty comfort. Plus, the coldness was surprisingly soothing, kind of like a polar plunge for my insides.
Mixing in a bit of flavor took the ice chip game to a new level. A splash of lemon or a hint of mint made them more refreshing and turned hydration into something I actually looked forward to. It was all about finding those little tweaks and tricks to make the not-so-great parts of pregnancy a bit more bearable.
4. Take vitamin B6 for medium-term nausea rescue
Vitamin B6, or pyridoxine, is essential for processing energy from food and keeping the nervous system in check. But its role in alleviating morning sickness is where it truly shines. With several small studies supporting this claim, The American College of Obstetricians and Gynecologists recommends vitamin B6 as a safe, over-the-counter first-line treatment for nausea and vomiting.
Adding this vitamin to my daily routine was a game-changer, though it required some trial and error to avoid revisiting meals. The impact of this vitamin was not immediate; after consistently taking these 25mg vitamin B6 pills three times a day for two weeks, my body began to adapt, and the bouts of nausea became less intense and less frequent. It was as if the constant, churning sea of nausea began to still, allowing me moments of peace I hadn’t felt since the onset of my pregnancy symptoms.
5. Take your food pick: fruits or crackers
Many moms in my community suggested crackers for morning sickness, but I couldn’t tolerate the taste. Switching from crackers to a variety of fruits was a revelation. Not only did bananas and mangos offer quick energy, but they were also gentle on my stomach and packed with Vitamin B6. Also the scent and taste of citrus fruits offered a refreshing break from the relentless nausea, which was corroborated by a 2014 Iranian clinical trial.
Fruits weren’t just tasty; they were packed with natural juices that hydrated me and fiber that kept my GI on track—crucial when you struggle to keep food down. Choosing and enjoying a variety of fruits became more than just a dietary choice; it was a small act of self-care that brought a sense of normalcy to my days filled with nausea.
6. Have ginger for morning sickness, not sushi
It’s funny how this little root, usually hanging out in the spice rack, became such a big deal in my life. I started with this organic ginger tea –just a simple tea bag steeped in hot water. It didn’t work miracles right off the bat, but it did bring a kind of soothing warmth in my mouth and throat that seemed to tell my stomach, “Hey, it’s going to be okay.”
And there’s actual science backing this up. Researchers have been looking into ginger’s effects on nausea for a while now. A 2018 double-blind clinical trial that caught my eye concluded that ginger, Vitamin B6, and chamomile are safe and equally effective in reducing nausea and vomiting during pregnancy. This was huge because, let’s face it, when you’re pregnant, you want to be extra careful about what you’re putting into your body.
So, I branched out and tried ginger in other forms too – organic ginger candies, ginger cookies, and even ginger itself. It was a bit of trial and error to figure out what worked best for me and what didn’t make me want to run for the nearest bathroom. But having these little ginger-infused snacks and sips throughout the day became my secret weapon against morning sickness.
What I loved most about turning to ginger was how natural it felt. Instead of loading up on all sorts of medications, I was leaning on something that’s been around for centuries, helping people with everything from sea sickness to post-surgery nausea. It was comforting to know I was using something time-tested.
7. Chew peppermint gum as a distraction
Another refreshingly simple yet effective strategy was peppermint gum. I never imagined that something I used to pop into my mouth just for fresh breath could be a key player in soothing my morning sickness.
Though there is no research backing up the use of peppermint gum for nausea relief, there are some scientific studies, such as this 2022 literature study, that found peppermint aromatherapy can reduce the frequency and intensity of nausea and vomiting during pregnancy. The cool, crisp smell (and also flavor for me) of peppermint has this almost magical way of taking the edge off nausea, making it easier to get through the day. Plus, it’s a super accessible and convenient remedy that you can carry with you anywhere, making it a must-have in my anti-nausea arsenal. Just a piece of gum and I was ready to face the day with a bit more confidence, one chew at a time.
8. Prioritize mindfulness over nausea
Focusing on my mental well-being became a key part of my strategy to combat morning sickness. I started small, with affirmations written on sticky notes around the house, to later transcribing them with a board marker to my bathroom mirror, where I could see them every morning. These little pep talks gave me a boost, reminding me that I had the strength to get through the day.
Meditation and mindfulness also played a huge role. I found some pregnancy-specific guided meditations on Headspace that were like a balm for my anxious, nauseous self. Carving out time to sit quietly and breathe deeply wasn’t always easy, especially on days when even water seemed like too much. But on the days I managed to do it, the sense of calm it brought was worth its weight in gold.
Getting outside for a walk, even a short one around the block, was another way to shift my focus from how awful I felt to the world around me. The fresh air, the change of scenery, and the gentle exercise helped more than I expected. It was a reminder that there was a world beyond the nausea, a world where I was just a regular person taking a stroll, not just a queasy mom-to-be.
So, to all pregnant warriors out there…
know that this morning sickness phase, as relentless as it seems, will pass. Every fruit nibbled, ginger sip taken, and ice chip crunched will be a step toward reclaiming a bit of comfort in the midst of your queasiness chaos. The day will come when the thought of your favorite food doesn’t send you running, and when you can think about your growing baby with more excitement than dread. Until then, keep leaning on your community, experiment with these strategies to find relief, and most importantly, hold on to the fact that every day brings you one step closer to having your little one in your arms. And trust me, when that moment comes, all these trials will blur into the background, leaving you with nothing but awe for the incredible journey you’ve embarked on.
