12 ways to ease morning sickness: photos

by Diane Rai | Medically reviewed by Dr Ashwini Nabar, Gynaecologist and Obstetrician | May 2022 |

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  © Thinkstock / Stockbyte

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  Eat before getting up

  Having an empty stomach often makes pregnancy nausea worse. This is why most women feel worst in the morning, after fasting overnight for between 10 and 12 hours. That's how pregnancy nausea came to be called 'morning sickness'.
  
  To help your morning nausea, have a bite before you get out of bed. You can keep a box of dried fruit, crackers or biscuits on your bedside table. Eat a few bites slowly and then get up after about 20 minutes.
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  Andrea Gomez for BabyCenter

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  Eat through the day

  You might not feel like eating as much as you used to in one meal. Don't worry if you eat less, or even if you lose a bit of weight in early pregnancy. It will all come back when you get to your second trimester. However, try to eat more often. Don't wait for meal times.
  
  Eating little and often can help keep your blood sugar levels constant and so prevent you from suddenly feeling nauseous.
  
  Keep healthy snacks at hand or have nourishing drinks such as lassi, milkshakes and fresh fruit juices. If you go out, always have snacks and water in your handbag. For some good ideas, see these healthy pregnancy snack ideas!
  
  If you're losing weight fast, or can't seem to keep any food down without vomiting, speak to your doctor.
  
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  © Thinkstock / iStockphoto

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  Eat protein-rich foods and carbohydrates

  Protein and carbs can help ease nausea. Make sure you have meals with both these food categories.
  
  Some examples of carbs are potatoes, rice, chapatis or any wheat based food, pasta, bread etc.
  
  Good vegetarian sources of protein are lentils (dal), soya, dairy products such as paneer, beans such as rajma, chole and chana.
  
  Non vegetarian dishes made with chicken, egg, meat or fish are high in protein.
  
  A good snack to carry around that is high in protein is are nuts.
• © Thinkstock/ iStockphoto

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  Eat cold foods

  Cooking smells may trigger nausea. Eating cold dishes might help you feel good enough to swallow your food.
  
  Sandwiches and salads can be nutritious options. You can make salads with vegetables such as corn (makkai), carrot (gajar), peas (matar) and beans or with sprouts of lentils (dal), chana or chickpea (chole). You can mix any of these with tomato cubes, onion, coriander leaves, lime juice, salt and pepper for flavour.
  
  Sandwiches of paneer, salty cheeses, chicken or egg can be tasty and nutritious.
  
  Other good cold food options are fruit chaat, fruit milkshakes or a cold soup of cucumber.
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  Drink plenty of fluids between meals

  If you have nausea and vomiting, you can lose a lot of fluid fast. It's important to stay hydrated to keep healthy, so you'll need to make sure you drink enough. Aim to have at least eight to 12 glasses of water in a day.
  
  If you're finding it hard to have a full glass of water at a time, take smaller sips throughout the day. You can also drink less during mealtimes and more between meals. You might find using a straw helpful as it might help you sip up smaller quantities at once. 
  
  See some of our healthy pregnancy drink options for ideas on how to get fluids as well as nutrients!
  
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  Rest when you can

  Stress and tiredness can make pregnancy nausea worse. Make sure to get plenty of rest when you can.
  
  
  
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  Keep a track of your nausea

  Tracking when your morning sickness peaks, and when you feel better, can help you to find times in the day when it’s best to eat and drink.
  
  Nausea is often worst in the morning but can happen at any time of the day. Knowing when it's most likely to hit you can help you time your meals for when you're most likely to be able to keep your food down.
  
• © ThinkStock/iStockphoto

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  Sniff limes!

  The smell of a cut lime may help to ease your nausea. You can also add lemon slices to your water or make refreshing nimbu pani.
• ©BabyCenter/Leigh Beisch

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  Settle your stomach with ginger

  The smell of ginger and eating ginger can help ease nausea, although you should have it in moderation. You can make ginger tea by boiling crushed ginger in water. You can also add a few drops of ginger juice to a glass of nimbu pani or a bowl of dal.
  
• © Thinkstock / IndiaPicture

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  Try something relaxing

  Find an oil with a scent that doesn't turn your stomach and try getting a head, hand or foot massage. The relaxing effect may help you feel better.
  
• © Thinkstock / moodboard

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  Take your prenatal supplement

  Some vitamins like B6 are believed to help reduce nausea. Experts aren't sure however, how much vitamin B6 is safe in pregnancy, so it's not routinely recommended as a treatment.
  
  If you're considering taking a B6 supplement in pregnancy, talk to your doctor first.
  
  Sometimes vitamin B6 is part of a prenatal vitamin supplement. If it doesn’t help with your nausea, at least taking your supplement will ensure you’re getting your folic acid, which is important in early pregnancy.
  
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  Talk to friends who understand

  Sometimes it helps just to share how you’re feeling with close friends or family who can offer their sympathy and support.
  
  हिंदी में जानकारीमिचली से राहत के 12 उपाय: फोटो
  

Diane Rai

Diane Rai is BabyCenter India's Editor.

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