When Green Is Not Your Color: Coping with Morning Sickness
Perhaps you’ve heard the phrase “green with envy.”. But if you're one of the many women who experience morning sickness (up to 90% of people experience some symptoms of nausea), you likely be envious of those that don’t have morning sickness of pregnancy. Morning sickness varies in intensity and length and isn’t limited to just the morning. Some women will experience mild symptoms, like nausea and food aversions, for about 12 weeks, while others may endure more intense symptoms, like vomiting, sometimes lasting throughout pregnancy. Morning sickness is caused by sensitivity to some of the hormones of pregnancy. While there isn't anything you can do to cure morning sickness, there are many things you can do to help ease your discomfort and lessen the intensity of nausea.
Give in to cravings. Morning sickness often comes with strong cravings for eating "bad" foods, like high carbohydrates and high fat snacks. If that's what you crave, go for it. Sometimes, those foods do help your stomach feel better. And some relief is better than none as well as some calorie intake is better than none, right?
Eat bland, eat small, and eat often. If you're not craving specific foods, try eating very bland, small meals or snacks frequently. Eating often and in small doses helps aid in better digestion and keeps you from overloading your stomach, which can lead to more intense nausea. Likewise, feeling “empty” can in some cases bring on more nausea.
Slow to rise. When you wake up in the morning, get out of bed slowly. Getting out of bed too quickly, especially when you're pregnant, can make you feel faint, dizzy, or nauseous. If morning nausea before arising from bed is a problem, keep something at the bedside to nibble on at wakening. Something high in carbohydrates, like crackers, is a good choice.
Electrolytes. If you're vomiting, you need to counteract your loss of fluids. Try small doses of electrolyte enhanced fluids, like sports drinks or Pedialyte. Be aware, however, of checking the added sugar content of some electrolyte drinks. High sugar isn't necessary and may only add to your nausea. (Vitamin Water is sweetened naturally through fruit juice as opposed to Gatorade, which is sweetened with high fructose corn syrup). However, if vomiting is serious, you may need the calories that a sweetened drink provides. If you crave a sweetened drink, sip rather than “gulp.”
Consider smells. Stay away from foods that trigger nausea. Limit exposure to smells that trigger nausea. Food isn't the only nausea trigger. Warm, stuffy rooms, heavy perfume, and even loud noise can all add to morning sickness.
Have a night cap. If you're taking prenatal vitamins, they could increase your nausea. Consider taking your vitamins before bed and never take vitamins on an empty stomach.
Ginger, peppermint, and chamomile aid. While these supplements don’t help everyone, research shows that they do help some, so try these. There is no known harm if used in moderation. Ginger has long been known to help ease nausea. It can be taken in many forms -- in ginger ale drinks, in pill form, in hard candies, in tea, or by eating the root directly. Even inhaling the essential oil helps some with morning sickness. Chamomile, likewise, can be beneficial. It is usually taken as chamomile tea. Finally, peppermint as an inhaled essential oil or as peppermint tea may help.
Alternative therapy. Some women swear by alternative treatment to ease morning sickness, including acupressure, acupuncture, and chiropractic care. Acupressure is achieved by pressing on a specific point, specifically the P6 point on the inner wrist to relieve nausea. Commercially, devices that are made of elastic bands to wear on the wrist are available at drug stores, often marketed for seasickness prevention.
Medication. For women with severe and debilitating nausea, which includes frequent or constant vomiting, medication may be the solution. Talk with your healthcare provider about the options and risks involved. If left untreated, severe vomiting can lead to dehydration, which could cause preterm labor.
What did you do to deal with morning sickness?
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Original Publication Date: March 16, 2012 by Cara Terreri, LCCE, CD (DONA)
Updated: July 24, 2025 by Renece Waller-Wise, DNP, RNC-OB, CNS, CLC, COI, LCCE,
FACCE
Published: July 24, 2025
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Health and well-beingPregnancyMedications During PregnancyMorning sickness