Morning Sickness (Nausea and Vomiting of Pregnancy)
Many pregnant people experience nausea (queasiness) and vomiting (throwing-up) during early pregnancy. It is known as “morning sickness,” however you can experience nausea and vomiting any time of day.
Morning sickness usually starts early in pregnancy and often stops around the third or fourth month. For a very small number of people, it may last the whole pregnancy.
Mild morning sickness does not typically affect your growing baby, but this part of being pregnant can be difficult. It can affect your energy, mood, and how you get through your daily routine. If you are experiencing nausea and vomiting during your pregnancy, it is important to talk to your health-care provider about how you’re feeling.
Tips to ease mild morning sickness:
- When you have morning sickness, eating is likely the last thing on your mind, but skipping meals can increase nausea. Consider the following suggestions:
- Eat small and frequent meals.
- Eat a small snack, such as crackers, before getting out of bed.
- Choose pregnancy safe foods that you are able to tolerate. Simple and plain options like crackers, toast, rice, bananas, or applesauce are easier on the stomach compared to spicy, processed or greasy foods. Cold foods are often less smelly and easier to tolerate than hot foods.
- To help keep your stomach settled include protein with your meals, such as cheese, eggs, tofu, or unprocessed meats like plain chicken.
- Stay hydrated. Drink small amounts of fluids often. Having large amounts of liquid at once may lead to you feeling nauseated.
- Ginger reduces nausea. Drink ginger ale (made with real ginger), ginger tea, suck on ginger lozenge or eat meals that include freshly grated ginger.
- To reduce the chances of nausea:
- Take prenatal vitamins with food at night.
- Talk to your health-care provider to determine what vitamins are right for you. A vitamin with a lower iron content may be an option for you.
- Remember, folic acid supplement is recommended during your pregnancy.
- Rest and taking care of yourself is very important during pregnancy. Try these tips to help get the rest and self-care your body needs during pregnancy:
- Feeling tired or not getting needed downtime can make nausea worse. Try to have a regular bedtime routine to help achieve quality sleep, and rest throughout the day as needed.
- Your risk for tooth decay increases with vomiting. Rinse your mouth out with water or fluoride mouthwash right after vomiting. Wait 30 minutes before brushing your teeth to further reduce the acid in your mouth
- P6 acupressure or wearing acupressure bands may help with nausea. Bands can be purchased at drugstores or pharmacies.
- Mindfulness and relaxation techniques can help you manage the feelings of morning sickness. You can also talk about mindfulness-based cognitive therapy options with your health-care provider.
- Care for your mental health. If you’re feeling worried, anxious, or depressed, talk about how you are feeling with your partner, a support person, or health-care provider.
- Morning sickness can be overwhelming. It’s okay to ask for help so you can take care of yourself.
- If possible, ask for help with meals, chores, errands, or childcare so you can rest.
Watch this video for more tips:
If you still experience morning sickness despite trying these tips, consider discussing other options with your health-care provider. It’s especially important to see your health-care provider if:
- your nausea and vomiting are so bad that you often miss meals, or often vomit when you try to eat or drink
- you are showing signs of dehydration (e.g. peeing a lot less, dry mouth or lips)
- you are losing weight
- have symptoms other than mild nausea and vomiting
- you are unable to do your usual activities due to your morning sickness
Check out the Pregnancy page for more information on healthy pregnancy and preparing for your new baby.