Morning Sickness Survival Guide

Early Pregnancy Tips for Morning Sickness Relief

Some people welcome morning sickness symptoms as a positive sign that they are pregnant but feeling sick can get old pretty quickly when you feel nauseous day after day. Not everyone gets morning sickness but if you do, it can affect your quality of life, lead to missing work, and social events, and even lead to anxiety or depression. You may have been trying for a long time to get pregnant, or it might have happened easily, either way, feeling crummy with morning sickness is no fun. And one thing to keep in mind is that nausea is not a prerequisite for a strong and healthy pregnancy.

As a prenatal acupuncturist, the number one reason clients come to see me in the first trimester is to relieve symptoms of morning sickness. Acupuncture for nausea works well by helping to redirect what we call the stomach qi downward instead of upward, which is what causes symptoms. We help to strengthen the digestive system while also calming the nervous system. Nausea in pregnancy can cause increased anxiety, especially if vomiting is present.

Morning sickness may be caused by the hormone hCG, which confirms pregnancy and increases as your placenta develops. It’s also thought that people with more severe morning sickness suffer from vitamin deficiencies like B6 and magnesium. If you are already prone to motion sickness, you may have a harder time with nausea during pregnancy than someone who doesn’t.

We recommend these helpful tips for nausea remedies at home:

Try not to get hungry

Many pregnant people survive on crackers and fruit for the first trimester and make it through and that is okay. It’s best to try whatever you can do to not feel hungry. This may seem counterintuitive as food aversions are common, or you may have lost your appetite due to nausea. But nausea often happens because of the overproduction of acid in your stomach, which then festers upward. Because of this, we recommend having a snack every two hours so you avoid hunger and stay ahead of nausea symptoms.

Keep a snack by your bed

Keeping a snack by your bed can be a lifesaver, especially in the morning before you get up. Try a small snack before getting up to help stave off the nauseous feeling that can come from waking with an empty stomach in the morning. Some snacks that have worked for clients in the past are a piece of fruit, a few crackers, or nuts.

Prioritize Protein

Protein may be the last thing you feel like eating, but a little goes a long way for morning sickness relief. I’ve heard many clients say they suddenly can’t even think about eggs or meat after they become pregnant. Luckily, there are many other ways to get protein in your diet. If you can’t keep food down or none of these ideas sound good, supplementing with a high-quality protein powder mixed into a smoothie or water is an option.

Some protein snacks ideas: 

• Cheese and crackers

• Cheese and apples

• A small handful of nuts

• Full-fat yogurt

• Nut butter on toast

• Roasted chickpeas

• Oatmeal or quinoa

• Hummus and pita bread

• Trail mix

Stay Hydrated

Hydration is essential in pregnancy, especially in the first trimester. Try to drink water at room temperature, which is gentler on your stomach than cold or iced drinks. If you are experiencing vomiting, you can become dehydrated more easily during pregnancy. We often recommend electrolyte water (check with your practitioner if this is right for you. If you have high blood pressure, skip electrolytes). Coconut water is an excellent option if it tastes good and your blood sugar is normal. Bubbly water works to settle some people’s stomachs and for others, it’s aggravating so listen to your body and see what feels right for you. 

Spend time upright after eating

Try to eat at least two hours before going to sleep or lying down. In addition, taking a short walk after you eat can help your body digest your food. Sit upright after eating for at least two hours and try not to slouch forward onto your stomach too much. These practices encourage your stomach qi to stay downward and flow in the proper direction.

Other great home remedies for nausea and vomiting

Sea bands are marketed for motion sickness but work well to take a bit of the edge off of morning sickness at home and while you are out in the world. They stimulate an acupuncture point, Pericardium 6, which we often use for morning sickness to open up the chest and move the qi downward. 

Gua sha - Make sure to consult a practitioner to demonstrate this for you, as there are places where gua sha is not appropriate or safe to do during pregnancy. The practice of gua sha on certain parts of your neck and back can help relieve nausea symptoms. Always avoid gua sha on the top of your shoulders during pregnancy.

Ginger - Ginger is a Chinese herb and is used to harmonize digestion. It’s warming and can be taken in the form of tea, ginger chews, or ginger capsules to settle your stomach when you are feeling nauseous.

If you feel like you need more support, we are here for you.