Pregnancy Sickness Survival Guide: Practical Tips for Moms-to-Be

Pregnancy sickness, often lovingly mislabelled as “morning sickness,” is one of the most common symptoms experienced during the first trimester. However, many mums-to-be will tell you it doesn’t stick to mornings—it can strike at any hour, leaving you feeling queasy and exhausted. While it’s a sign your pregnancy hormones are doing their job, it doesn’t make it any easier to deal with. Fear not! This survival guide offers practical tips and advice to help you manage pregnancy sickness with grace and maybe even a bit of humour.

Why Does Pregnancy Sickness Happen?

Pregnancy sickness occurs primarily due to hormonal changes in your body. The rise in human chorionic gonadotropin (hCG), oestrogen, and progesterone plays a big role. These hormones are crucial for a healthy pregnancy but can wreak havoc on your digestive system. Other factors, like heightened sensitivity to smells and changes in metabolism, contribute to nausea and vomiting.

Fun Fact: According to the NHS, about 7 in 10 pregnant women experience nausea and vomiting during their pregnancy. So, if you’re feeling queasy, you’re in good company!

When Does It Start and End?

Pregnancy sickness typically begins around week 4 to 6 and peaks between week 8 and 12, when hCG levels are at their highest. For most women, symptoms ease by week 16, but about 10% of women experience sickness well into the second or even third trimester.

Tip: Regular antenatal appointments are essential during this time to ensure you’re staying healthy and hydrated. Your midwife can offer personalised advice if symptoms persist.

Top Survival Tips for Pregnancy Sickness

1. Eat Small, Frequent Meals

An empty stomach can worsen nausea, but so can eating too much at once. Stick to small, frequent meals to keep your blood sugar stable. Plain crackers, toast, or rice are gentle on the stomach and easy to digest.

Pro Tip: Keep a stash of crackers on your bedside table and munch on a few before getting out of bed in the morning.

2. Hydrate Strategically

Staying hydrated is critical, but drinking large amounts of water at once can make nausea worse. Sip water throughout the day or try alternatives like herbal teas, broth, or diluted juice.

Bonus Tip: Add a slice of lemon or ginger to your water for a refreshing and nausea-fighting boost.

3. Try Ginger

Ginger is one of the most well-known natural remedies for nausea. Whether it’s in the form of tea, biscuits, or ginger chews, this root can provide relief. Studies published by the British Journal of Obstetrics and Gynaecology confirm ginger’s effectiveness in reducing pregnancy-related nausea.

Foods to Avoid (and Alternatives)

Some foods are more likely to trigger nausea or worsen pregnancy sickness. Here’s a quick guide to what to avoid and what to try instead:

Spicy and Greasy Foods

These can irritate your stomach and exacerbate symptoms.

Alternative: Stick to mild, bland foods like boiled potatoes or plain yoghurt.

Strong-Smelling Foods

Heightened sensitivity to smells can make certain foods unbearable.

Alternative: Cold foods like salads or smoothies tend to have milder aromas.

Acidic Foods

Tomatoes, citrus fruits, and vinegar-based dressings can worsen heartburn and nausea.

Alternative: Opt for less acidic fruits like bananas or melons.

Lifestyle Adjustments to Consider

1. Rest and Relaxation

Fatigue can intensify nausea, so ensure you’re getting plenty of rest. Relaxation techniques like prenatal yoga or meditation can help reduce stress, which is a common trigger for pregnancy sickness.

Try This: Sign up for antenatal yoga classes near you. Not only will you learn relaxation techniques, but you’ll also meet other mums-to-be who understand what you’re going through.

2. Keep Moving (Gently)

While it might be the last thing you feel like doing, light exercise such as walking or stretching can improve circulation and reduce nausea.

3. Avoid Overheating

Feeling too hot can worsen nausea, so dress in breathable fabrics and keep your environment cool.

When Natural Remedies Aren’t Enough

If pregnancy sickness is severe or persistent, medical intervention may be necessary. Hyperemesis Gravidarum (HG) is a severe form of pregnancy sickness characterised by excessive vomiting, weight loss, and dehydration. If you suspect HG, contact your GP or midwife immediately. Treatment options include:

Anti-nausea medications (safe during pregnancy)

IV fluids for rehydration

Nutritional supplements

Emotional Wellbeing: Don’t Go It Alone

Pregnancy sickness can be emotionally draining. It’s essential to surround yourself with supportive people and seek help when needed.

Lean on Your Partner

Let them know how they can help, whether it’s preparing meals, attending antenatal appointments, or simply being there to listen.

Join a Support Group

Online forums like Mumsnet or BabyCentre UK offer a space to connect with other mums who are experiencing the same challenges.

Celebrities Who’ve Been There

Pregnancy sickness doesn’t discriminate, and even the rich and famous aren’t immune. Here are a few celebrity mums who’ve shared their struggles:

Kate Middleton: The Duchess of Cambridge famously dealt with Hyperemesis Gravidarum during all three of her pregnancies, raising awareness about this severe condition.

Amy Schumer: The comedian documented her battle with HG in her documentary Expecting Amy, providing a raw and honest look at the realities of pregnancy sickness.

Chrissy Teigen: Known for her candidness, Chrissy has spoken about her struggles with nausea and food aversions during pregnancy.

Self-Care for Moms-to-Be

Taking care of yourself is crucial during this time. Here are some simple ways to prioritise self-care:

Treat yourself to an antenatal massage. It’s a great way to relax and relieve tension.

Pamper yourself with a warm bath and soothing music.

Practise gratitude. Remind yourself that nausea is temporary and a sign of a healthy pregnancy.

When to Call Your Midwife

While pregnancy sickness is common, there are instances where medical advice is necessary. Contact your midwife or GP if you experience:

Inability to keep food or liquids down for more than 24 hours

Dizziness or fainting

Severe weight loss

Dark urine or signs of dehydration

Regular antenatal checkups ensure you and your baby are thriving, even during challenging times.

Conclusion

Pregnancy sickness may be an inevitable part of the journey for many mums-to-be, but it doesn’t have to be unbearable. With practical strategies, a supportive network, and a touch of humour, you can navigate this phase with confidence. Remember, every pregnancy is unique, so don’t hesitate to reach out to your healthcare provider for guidance tailored to your needs.

Embrace the journey, sickness and all—it’s part of the incredible adventure of becoming a mum.