Top 10: Ways to cope with morning sickness

Although referred to as morning sickness, periods of nausea can happen throughout the day while pregnant at any point in pregnancy. It’s suspected that this is due to the increase in hormones estrogen and hCG, especially in the first 4-5 weeks or until 14 weeks (for about 50% to 80% of pregnant people).

Here are our top 10 ways to cope with sickness and nausea:

1. Avoiding smells or foods that you know could be triggering your nausea or reflux. So if you’re at work, maybe you avoid eating in a smaller lunch room until your nausea gets better or if it’s nicer weather, opting to eat outside if that’s an option where you work. At home or when living with other people, trying to keep rooms well ventilated so your house can stay free of, or minimize the cooking odors that day or from lingering in your home the next day (especially when cooking with lots of spices, with fish, or strong scents like garlic).

2. Don’t wait until you’re starving to eat and have several small meals or some in between snacks ready to grab. Also if your nausea is bothering you mostly in the early morning hours, and late or overnight, keeping crackers, pretzels, or another small snack by your bed might be helpful.

3. Minimizing how much you drink during meals but still staying hydrated throughout your day (since dehydration can lead to lots of other unwanted symptoms as well as increase the nausea or vomiting).

4. Sucking or chewing on something: ginger pop, hard candies, something sour, ice chips or popsicles.

5. Eating more dry or plain foods. You can try having some bone broth, raw veggies, some banana with almond butter, or if you’re also craving some more carbs, then having some brown rice, avocado toast, or waffle with peanut butter.

6. Talk to your provider if your nausea or sickness is not improving, getting worse, and is impacting your daily living routines. They may be able to even try a supplement such as vitamin B 6 or other remedies or medications.

Ginger can help settle your stomach. You can try:

  • Ginger capsules, candies,
  • Sips of Ginger ale made with real ginger
  • Ginger tea made from fresh-grated ginger

7. Getting plenty of fresh air, open windowns in your home or work place if you’re able to and go on daily walks outdoors.

8. Eat small frequent meals.

9. Drinking more clear liquids, avoiding having too many caffinated or sugary drinks. Adding in some teas such as: ’stomach ease’ tea, peppermint, lemon, or ginger teas, or sips of gingerale (anything in moderation).

10. take prenatal vitamins on a full stomach. Some doctors might be able to prescribe you chewable options.


*If you’re nauseous or sick longer than you believe is within the norm,
if your symptoms become severe to the point where your quality of life in your daily routine is being affected


*If you’re having extreme symptoms such as:

-unable to keep food or liquids down for more than 24 hours or
-loosing weight (5 lb within 1-2 weeks).
-flush face
-extreme thirst
-leg cramps
-extreme fatigue
-not urinating very often under 4 times a day,
or urine is dark in color or has an odor.
-having an unpleasant, fruity taste or dry mouth
-dizziness or confusion, then

Please speak to your provider to see if they suspect a diagnosis of
severe dehydration or even hyperemesis gravidarium. Your provider
may have other useful advice or referrals for you and could help
you form a plan to keep you feeling supported, safe and more comfortable.

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Wick, Myra J, MD
MayoClinic: Guide to a healthy Pregnancy 2nd edition, 2018.


This blog is not a substitute for medical advice, please refer to your provider for specific recommendations based on your medical history and circumstances.

Published by Capstone Doula Services

My name is Becky. I am a certified labor and postpartum Doula, Reiki certified, and certified Childbirth Educator. I'm also a mom. My husband and I live in melrose, Massachusetts. We have two sons, we love dogs and spending time with family and friends. I got my Master's degree in occupational therapy with a minor in psych. As an OT I focused 11 years of my career in rehab and acute care. I worked with multi-diagnoses, intensive care units, burn survivors, amputees, orthopedic injuries, knee/hip replacement surgeries, back pain, post spinal surgeries, multi-trauma patients, patients, heart disease, genetic disorders, stroke and much more. Using evidence based practice, team work, non-judgemental care, and great communication are strong skills that I gained from these experiences. I've been in healthcare as an OT, now doula and business owner for almost 13 years and I have a passion for maternal health and helping families in my community. When you hire me, you learn hands on techniques, coping skills, and all the practical skills you will need through pregnancy, birth and postpartum. My services are valuable to families across my whole community due to my unique background experience in the medical field. I also have completed extensive doula trainings with both DONA and ProDoula. Having our doula support can be the difference between people feeling overwhelmed vs. feeling confident, educated, well rested, and feeling fully supported throughout your experience. My favorite part of labor support is that through our prenatal meeting preparation, it can take the fear out of the birth experience because they come out of our prenatal feeling educated on all topics, prepared and ready for anything. Lastly, if you’ve had any health conditions or complex medical issues, I'm specially equipped to support you. For labor I will help you get into the mental state you need to be in, physically be more prepared, help suggest the best positions and comfort measures to cope with pain. If you have a support person involved, having a labor doula can also make them feel more at ease, not only to show them how they can be more effective with hands on techniques and emotional support, but also knowing someone is there supporting their needs too. For example if they need a nap during a long labor, to run home to check on a pet, a child, etc, or just to grab a snack in the cafeteria to take a breath, take a break and move their legs to prevent them from getting woozy, etc.. they can feel comfortable taking some time away knowing you're in the best hands with your doula. Your partner knows you best and your doula knows birth best so together we make a great team to help you through the labor process. As your doula, I’m here to support you 24/7 through phone, text, email once you hire me. Call or email today for a consult on how I can best serve you and your family!

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