Pregnancy is a beautiful journey, but it can come with its fair share of discomforts, especially nausea. Commonly referred to as “morning sickness,” nausea can strike at any time of the day, making it difficult for expecting mothers to find relief. While medications are available, many women prefer natural remedies to ease this discomfort. Here are seven expert-backed ways to relieve pregnancy nausea naturally.
1. Ginger: Nature’s Powerful Anti-Nausea Remedy
Ginger has long been touted as a natural remedy for nausea, including pregnancy-related nausea. It’s not just an old wives’ tale research supports its effectiveness. Ginger can be consumed in various forms, including teas, capsules, candies, or fresh ginger root added to food or smoothies.
Dr. Marjorie Greenfield, OB-GYN and author of The Working Woman’s Pregnancy Book, says, “Ginger contains bioactive compounds that help soothe the stomach and reduce nausea. It’s safe for most pregnant women and can be a great alternative to over-the-counter medications.”
Many women find sipping on ginger tea throughout the day provides relief. You can also try ginger candies or ginger-infused smoothies for a refreshing option.
2. Stay Hydrated: Prevent Nausea with Fluids
Dehydration can worsen nausea, making it crucial to stay hydrated throughout the day. However, drinking large amounts of water at once can sometimes trigger nausea. The key is to sip fluids slowly and consistently to keep your body hydrated without overwhelming your stomach.
Dr. Miriam Stoppard, a leading pregnancy expert and author, advises, “Instead of drinking large quantities of water in one sitting, try small sips throughout the day. Ice chips, popsicles, or flavored water with lemon or cucumber can help hydrate and soothe your stomach.”
Electrolyte-rich beverages like coconut water can also provide hydration without being too heavy on the stomach. Just be mindful of sugary drinks, as they can sometimes exacerbate nausea.
3. Snack Smart: Small, Frequent Meals
Many experts agree that avoiding an empty stomach can help curb pregnancy nausea. Instead of three large meals, try eating smaller, more frequent meals throughout the day. This keeps blood sugar levels stable and prevents your stomach from becoming too full or too empty, both of which can worsen nausea.
Dr. Catherine McEvoy, an obstetrician, emphasizes the importance of keeping light, protein-rich snacks on hand. “Nuts, crackers, or even a slice of toast can keep nausea at bay. It’s about eating foods that are easy to digest and won’t upset your stomach further.”
Plain carbohydrates like crackers or bread are often the go-to choice for pregnant women experiencing nausea. Keep some at your bedside to nibble on before getting out of bed in the morning.
4. Acupressure: Tapping Into Relief
Acupressure, the practice of applying pressure to specific points on the body, can help alleviate nausea in many cases. The P6 (Neiguan) point, located on the inner wrist, is well-known for its anti-nausea benefits. You can stimulate this point by gently massaging it, or you can wear acupressure wristbands specifically designed to target nausea.
According to Dr. Josephine Martinez, an acupuncturist specializing in pregnancy care, “Acupressure and acupuncture have been used for centuries to treat nausea. The P6 point is a safe and effective way to naturally relieve morning sickness.”
Acupressure wristbands are often worn by people who experience motion sickness and can be used for pregnancy nausea as well. They’re easy to use and widely available, providing a non-invasive option for nausea relief.
5. Lemon and Citrus Aromas: Fresh Scents for Relief
The scent of lemon and other citrus fruits can help reduce nausea by providing a refreshing, soothing aroma. Many pregnant women find that sniffing a lemon slice or using citrus essential oils can quickly alleviate feelings of nausea. In fact, the scent of lemons can even reduce the intensity of nausea for some women.
Dr. Carrie Klein, an expert in prenatal care, states, “The smell of lemon triggers salivation and other responses in the body that can help alleviate nausea. It’s a simple and natural way to feel better fast.”
Try adding lemon to your water or keeping a lemon-scented essential oil nearby to inhale when needed. You can also diffuse citrus oils at home for a refreshing environment.
6. Vitamin B6: A Proven Nutrient for Nausea
Vitamin B6 is often recommended by healthcare providers as a safe and effective treatment for pregnancy nausea. Research has shown that taking Vitamin B6 supplements can significantly reduce nausea in pregnant women.
Dr. Roger Harms, an expert in maternal-fetal medicine at the Mayo Clinic, says, “Vitamin B6 has been studied extensively for its benefits in reducing nausea during pregnancy. It’s a low-risk option that can be combined with other natural remedies.”
Pregnant women are often advised to take 10-25 milligrams of Vitamin B6 three times a day, but it’s important to consult your doctor before starting any supplement.
7. Rest and Relaxation: Listening to Your Body
One of the most overlooked natural remedies for pregnancy nausea is simply listening to your body and getting plenty of rest. Pregnancy can be exhausting, and overexertion can worsen nausea. Taking time to relax and avoid stressful situations can make a significant difference in how you feel.
Dr. Sherry Ross, an OB-GYN and author of She-ology, points out, “Your body is going through tremendous changes, and it’s important to give yourself permission to rest. Stress and exhaustion can exacerbate nausea, so rest and self-care are crucial.”
Try incorporating relaxation techniques such as prenatal yoga, meditation, or deep-breathing exercises into your daily routine. These practices not only reduce nausea but also improve overall well-being during pregnancy.
Expert Insights: A Holistic Approach to Relieving Pregnancy Nausea
Experts across various fields agree that managing pregnancy nausea naturally often requires a holistic approach. Each method outlined above offers a safe, effective way to minimize discomfort, but combining several strategies can maximize relief.
Dr. McEvoy explains, “Nausea during pregnancy is complex, and what works for one woman might not work for another. That’s why it’s essential to have a range of strategies available, from ginger to acupressure, to find what works best for your body.”
Consulting with your healthcare provider is always a good idea before trying new remedies, but many of these natural options have been widely used and researched, providing peace of mind for expecting mothers seeking relief.
Empowering Yourself to Feel Better
Pregnancy nausea can be challenging, but it doesn’t have to define your experience. By incorporating natural remedies like ginger, hydration, and acupressure into your daily routine, you can significantly reduce nausea and enjoy this special time in your life.
As Dr. Greenfield concludes, “Empowering yourself with natural, effective remedies is key to feeling better during pregnancy. Whether it’s sipping ginger tea or practicing relaxation techniques, you’re taking control of your well-being.”
Always consult your healthcare provider before starting any new treatments or supplements to ensure they’re safe for you and your baby. With the right approach, you can find relief and enjoy a healthier, more comfortable pregnancy.
By following expert advice and staying mindful of your body’s needs, you can naturally relieve pregnancy nausea and focus on the joy of your pregnancy journey. Whether it’s through diet, lifestyle changes, or simple remedies, relief is within reach.