Pregnancy is no walk in the park. If you’re experiencing that relentless nausea, vomiting and poor appetite, you’re certainly not alone. It’s called morning sickness. It affects two out of three women in the first trimester of pregnancy. Not every woman experiences morning sickness the same way.  One can vomit once or twice a day, while another can vomit every time she eats something. Morning sickness is associated with a body mechanism aimed at protecting the offspring, since not all substances ingested by the mother are suitable for the child. By rejecting the food, the body cleanses itself and thus reduces the risk of food poisoning, ultimately safeguarding the offspring.

If you are in the group of women who are struggling with nausea, here are some tips to relieve morning sickness.

Facts & myths about morning sickness during pregnancy


  • More than 2/3 of pregnant women experience morning sickness.
  • You are more likely to get nausea if you are pregnant with more than one child.
  • Morning sickness usually alleviates after the first trimester – many women in their 12th-14th week of pregnancy feel much better already. However, some women struggle with nausea throughout their pregnancy.


  • It only shows up in the morning. Morning sickness, despite its name, can appear at any time of the day, not only in the morning.
  • It only shows up during the first pregnancy. This couldn’t be further from the truth. Vomiting may occur, for example, during the second pregnancy or during any pregnancy.
  • Morning sickness may identify that the woman is expecting a baby boy. Morning sickness has nothing to do with the baby’s sex.


  • Smaller portions of food, but more often

A good way to relieve nausea is to eat less, but more often. Small snacks consumed every two hours will make the stomach work better. To alleviate nausea in the morning, a good way is to keep crackers, dry bread or cereal next to one’s bed. In order to prevent nausea one can consume a small amount of food as soon as we wake up.

  • Ginger – an ally in the fight against nausea

Ginger is a commonly used remedy in the prevention of nausea. It is safe for most people. However, if a woman has a tendency to have low blood pressure or low blood glucose, she will need to limit her intake of ginger. You can try ginger tea, chewing gum or ginger preserves.

  • Avoiding certain products

Another way to prevent frequent nausea is to avoid greasy and heavy dishes, very sweet and puffy products. We must remember not to overdo certain products during pregnancy, as we may harm ourselves. It is known that during this period we can afford to eat most things, but let’s keep it moderate. Let’s try products rich in protein with a salty taste, e.g. nuts, crackers and toast.

  • Avoiding food with a very strong smell

If you do not want the nausea associated with pregnancy to accompany you throughout the day, it is worth reaching for cold food, e.g. fruit, cold soups or salads. Hot dishes have a more intense smell, which may increase vomiting instances. You should also stay away from cigarette smoke, perfume and anything that causes nausea.

  • Drinking water with lemon

Citrus fragrances, such as freshly sliced lime or lemon, can help reduce nausea in women expecting a baby. For some women, the smell or taste of lemon helps to relieve nausea.

  • Consumption of vitamin B6

Women who prefer to avoid anti-emetic medications are increasingly reaching for vitamin B6. A safe dose of vitamin B6 during pregnancy, which will not harm the baby, is approx. 200mg. It is worth noting that vitamin B6 should be used after prior consultation with a doctor.

  • Physical Activity

During pregnancy, let’s not forget the need for movement. Exercise can help to reduce unpleasant symptoms. Women who become pregnant often give up any physical activity altogether. We don’t have to do intensive training or torture ourselves at the gym. All we have to do is take a long walk, swim or take a yoga class. Pregnant women should exercise during pregnancy. However, before we decide on any particular strenuous activity, let’s consult our doctor.

  • Raspberry leaf tea

Drinking a cup of dried raspberry leaves regularly will make the morning sickness alleviate. We can buy this type of dried fruit in health food stores, pharmacies or larger supermarkets. However, this brewed beverage cannot be consumed by a pregnant woman because it can accelerate childbirth.


Most mothers-to-be struggle with the ailment of morning sickness. They usually pass spontaneously, but there are also some ways to reduce their nuisance. It is worth noting that the above methods are the most effective as prevention. Therefore, in order to get the best results, do not wait until the nausea intensifies – then it may be harder to control them. It is best to use these natural methods before the wave of nausea arrives. But remember that if we are concerned about frequent nausea or any other disturbing symptoms, we should immediately see a doctor.