Morning sickness affects about 75% of pregnant women during the first trimester. Symptoms include nausea, dizziness and vomiting. For most women, the nausea should abate and stop by about 14 weeks. However, a small percentage may struggle with morning sickness all the way to full term. Intensity of the symptoms also differ for each individual, and can strike any time during the day – even all day!

If you are having great difficulty keeping food down or going about your day-to-day tasks, you may need anti-nausea medication, which your doctor can prescribe. Morning sickness, in any intensity, is definitely a challenge for you, the mum-to-be. Here are some easy remedies that have helped many women – try them out for yourself!

1. Don’t stop eating, but eat smaller meals

Eat six small meals/snacks throughout the day instead of three main meals, so your stomach is never empty. And whatever you eat, eat it slowly.

2. Take a walk after eating

We know it has been a long day and you may want to lie down in bed after a meal. This will not help your morning sickness. Try not to lie down after eating (especially on your left side), as this can affect the digestive process. If possible, take a walk to aid in digestion.

3. Taking snacks to curb that feeling

Keep some simple snacks, such as cheese and crackers, by your bed. Every morning, munch on a few crackers in bed as soon as you wake up. They’re also easily accessible for you if you wake up at night feeling nausea or hungry. Sour plums and prunes are a favourite too and it curb that strong feeling to throw up.

4. Avoid foods that trigger it

Avoid foods that are harder to digest. This includes spicy, acidic, fatty and fried foods.

5. Replenished yourself

Drink lots of fluids – especially water – throughout the day. You can even keep a flask of water by your bed for midnight wakings. If you have difficulties drinking water, try diluting with some light flavours such as Ribena.

6. Gassy fluids may help too

You can also try drinking cold, carbonated drinks if you are having trouble keeping fluids down. Some women also find sour drinks helpful in keeping the nausea at bay. And you can also try sports drinks like H20, that contain glucose, salt, and potassium to replace lost electrolytes through vomiting.

7. Move around, light exercises are good for you and baby

A short walk and some fresh air can help to curb your nausea and offer you a chance to exercise.

8. Your best friend – Ginger

Ginger is believed to be beneficial in settling an upset stomach and overcoming queasiness. You can grate some fresh ginger into hot water to make ginger tea, or try ginger candies or crystallized ginger.

9. Getting a nausea band

An acupressure band, available at most pharmacies, can help you ward off nausea. The plastic button on the strap pushes strategically against an acupressure point on the underside of your wrist. Learn how you can combat nausea and morning sickness the drug-free way through acupressure band.

10. Scented candles and essential oils

Bring on the scented candles and aromatherapy oils! Some women find that scents such as lemon, mint, or orange can ease their discomfort from morning sickness. You can use a diffuser to dispense an essential oil, or carry a drop or two of an essential oil on a hanky to smell when you’re out and about.

If you suffer from extreme morning sickness (Hyperemesis Gravidarum), learn how you can combat hyperemesis gravidarum during pregnancy. Are there other remedies you tried and it works? Share them with us by commenting below!

By Dorothea Chow