10 Natural Remedies for Pregnancy Sickness That Actually Work

Pregnancy sickness, often referred to as morning sickness, affects up to 80% of expectant mothers, according to the NHS. For some, it’s a mild inconvenience; for others, it’s a daily battle with nausea and vomiting. While traditional medicine can provide relief, many women prefer natural remedies that align with their antenatal care plans.

In this article, we’ll explore ten proven natural remedies for pregnancy sickness, backed by science and expert recommendations. Whether you’re dealing with mild queasiness or more persistent symptoms, these tips will help you feel better and support a healthy pregnancy journey.

1. Ginger: A Time-Tested Remedy

Ginger is a well-known natural remedy for nausea. Studies show that it can effectively reduce pregnancy-related sickness due to its anti-inflammatory and digestive properties.

How to Use Ginger:

Tea: Steep fresh ginger slices in hot water for 10 minutes.

Snacks: Try ginger biscuits or crystallised ginger.

Capsules: Available in health stores; consult your antenatal clinic before use.

Evidence:

A 2014 study published in Nutrition Journal found that ginger significantly reduced nausea in pregnant women. It’s also endorsed by the NHS as a safe option for managing morning sickness.

2. Small, Frequent Meals

An empty stomach can exacerbate nausea, while large meals may be hard to digest during pregnancy.

Tips for Eating:

Snacks: Keep dry crackers, nuts, or pretzels on hand.

Balanced Meals: Combine complex carbohydrates with protein for sustained energy.

Avoid Triggers: Spicy, greasy, or overly sweet foods can worsen symptoms.

Maintaining a steady intake of nutrients is a key part of prenatal care, ensuring both you and your baby are well-nourished.

3. Vitamin B6 Supplements

Vitamin B6 (pyridoxine) is a widely recommended supplement for nausea and vomiting during pregnancy. It helps regulate brain chemicals that influence nausea responses.

Sources of B6:

Bananas, chicken, and fortified cereals.

Antenatal vitamins often contain B6 in safe doses.

Dosage:

Always consult your healthcare provider before taking supplements, as excessive amounts can be harmful.

4. Stay Hydrated

Dehydration can worsen nausea, especially after vomiting. Sipping fluids throughout the day is essential.

Hydration Tips:

Electrolyte Drinks: Opt for sugar-free versions if plain water feels unpalatable.

Infused Water: Add slices of cucumber, lemon, or mint.

Soups: Broth-based soups are hydrating and easy on the stomach.

Dehydration can lead to complications, so discuss concerns with your antenatal clinic if symptoms persist.

5. Antenatal Yoga and Breathing Techniques

Gentle exercises like antenatal yoga can reduce stress, improve digestion, and help manage nausea.

How It Helps:

Promotes blood flow and relaxation.

Breathing exercises ease abdominal tension.

Look for pregnancy yoga classes that focus on safe movements for expectant mothers.

6. Aromatherapy

Certain scents, such as peppermint or lemon, can provide instant relief from nausea.

How to Use:

Use essential oils in a diffuser or inhale directly from a tissue.

Carry portable aromatherapy sticks for on-the-go relief.

Safety Note:

Always use high-quality, pregnancy-safe essential oils. Avoid excessive use, and consult your healthcare provider if unsure.

7. Acupressure

Acupressure targets specific points on the body to alleviate nausea.

Common Methods:

Sea-Bands: Wear these wristbands to stimulate pressure points associated with nausea relief.

DIY Acupressure: Gently press the P6 point (inner wrist) for a few minutes.

Acupressure is non-invasive and aligns with holistic approaches often discussed during antenatal appointments.

8. Peppermint Remedies

Peppermint is another natural remedy known for its soothing effects on the digestive system.

How to Use:

Tea: Sip peppermint tea to calm your stomach.

Candies: Keep sugar-free peppermint lozenges on hand.

Oil: Dab a small amount of peppermint oil on your wrists or a tissue.

Peppermint remedies are easy to incorporate into your daily routine, providing a quick and natural solution.

9. Antenatal Massage

Gentle prenatal massage can reduce stress and alleviate nausea, particularly when paired with relaxation techniques.

Benefits:

Promotes circulation and reduces muscle tension.

Helps balance hormones that may trigger nausea.

Where to Go:

Search for licensed therapists who specialise in massage for pregnancy to ensure safe and effective treatments.

10. Get Plenty of Rest

Fatigue often worsens pregnancy sickness, making rest a crucial part of your management plan.

Tips for Better Sleep:

Use a pregnancy pillow for added comfort.

Avoid eating large meals close to bedtime.

Practise relaxation techniques, such as guided meditation, to calm your mind.

Attending antenatal classes near me can also provide additional strategies for managing fatigue and stress during pregnancy.

Foods to Avoid During Pregnancy Sickness

While natural remedies are effective, avoiding certain foods can also prevent nausea from worsening.

Common Triggers:

Spicy Foods: Can irritate the stomach lining.

Caffeine: May exacerbate dehydration and nausea.

Greasy Foods: Harder to digest during pregnancy.

Discuss dietary adjustments with your healthcare provider during antenatal appointments to create a tailored plan.

When to Seek Medical Help

While most pregnancy sickness is manageable with natural remedies, severe cases require medical attention.

Warning Signs:

Persistent vomiting and inability to keep food or water down.

Rapid weight loss or signs of dehydration.

Symptoms of hyperemesis gravidarum.

Your antenatal clinic can provide medications or interventions to ensure you and your baby remain healthy.

The Emotional Impact of Pregnancy Sickness

Pregnancy sickness isn’t just a physical challenge—it can also affect your emotional well-being.

Coping Strategies:

Share your experiences with other expectant mothers through support groups or online forums.

Practise mindfulness techniques to stay grounded.

Celebrate small victories, such as completing a meal or enjoying a symptom-free moment.

Remember, pregnancy sickness is temporary, and seeking antenatal support can make a significant difference.

Conclusion

Pregnancy sickness is a common yet manageable experience for many expectant mothers. By incorporating natural remedies like ginger, acupressure, and prenatal care, you can alleviate symptoms and focus on nurturing your growing baby. Always consult your healthcare provider before trying new remedies, especially if symptoms worsen.

Your antenatal care team is there to support you every step of the way, ensuring a healthy and comfortable pregnancy. With patience and the right strategies, you can navigate this phase with confidence and care.