Morning sickness is one of the most common pregnancy symptoms. If you’re in your first trimester and feeling nauseous, you’re not alone. Around 70% of pregnant women experience nausea, and about half also deal with vomiting.
But here’s the good news—it usually fades by the end of the first trimester. And until then, there are simple ways to feel better. Let’s talk about what causes morning sickness and what you can do to manage it every day.
What is morning sickness, really?
Despite the name, morning sickness can happen at any time of the day—not just in the morning. It usually starts around the 6th week of pregnancy and may last until week 14. For some women, it goes on a bit longer.
Doctors aren’t fully sure what causes it, but it’s linked to rising pregnancy hormones, especially hCG (human chorionic gonadotropin). A sensitive stomach, stress, or strong smells can also trigger it.
Common symptoms include:
- Nausea with or without vomiting
- Feeling tired or dizzy
- Sensitivity to smells
- Trouble eating or keeping food down
These symptoms can be tough—but they’re also a sign that your pregnancy hormones are rising, which usually means the pregnancy is progressing well.
Simple tips to manage morning sickness
- Eat small, frequent meals: Don’t let your stomach go completely empty. Try eating something every 2–3 hours. Go for light, bland foods like dry toast, crackers, or plain khichdi.
- Start your day with a snack: Keep dry snacks like biscuits or murmura next to your bed. Eat a few bites before getting up. This helps ease that early-morning nausea.
- Stay hydrated: Sip water, coconut water, or lemon water throughout the day. If plain water makes you queasy, try sucking on ice cubes or adding a slice of lemon or ginger.
- Avoid strong smells: Certain smells—like onions, perfumes, or fried food—can make nausea worse. Try to stay in well-ventilated areas and avoid cooking if the smell bothers you.
- Eat what you can tolerate: Don’t stress about eating perfectly. If all you can manage is curd rice or bananas for a few days, that’s okay. Focus on keeping something down.
Try ginger—it works!
Ginger is known to reduce nausea. You can sip ginger tea, chew on a small piece of ginger, or add it to your meals. Some women find that ginger candies or ginger water help a lot.
Just keep the quantity small, and always check with your doctor before trying anything new.
Use your breath and movement to feel better
Deep breathing and gentle movement can help ease nausea. When you breathe slowly and calmly, it tells your brain to relax, which can reduce queasiness.
That’s why some moms look for prenatal yoga classes to help with nausea, fatigue, and stress. These classes are designed for your body during pregnancy and often include breathing exercises that calm the stomach and mind.
Even gentle stretching or a short walk can boost digestion and help you feel better. Just avoid anything too intense—listen to your body.
Rest when you need it
Fatigue can make nausea worse. If you’re feeling low-energy, take a short nap or just lie down and close your eyes. Even 20 minutes of rest can make a big difference.
Don’t feel guilty for needing more sleep. Your body is working overtime right now, and rest is part of healing.
Stay mentally calm
Sometimes nausea gets worse when you’re anxious or worried. Try to do small things that make you feel good—like listening to soft music, reading a light book, or watching a comforting show.
Many women find comfort in meditation, journaling, or guided relaxation. If you’re exploring “maternity yoga classes near me,” check if they include guided breathing or mental relaxation sessions. These classes often create a calm, supportive space that helps both physically and mentally.
When to call your doctor
Morning sickness is normal—but there are times when you should get medical help. Call your doctor if:
- You can’t keep any food or drink down
- You lose weight
- You feel dizzy or faint
- You’re showing signs of dehydration (dry lips, dark urine, dry skin)
Your doctor may suggest safe medicines or supplements to help you manage the symptoms better.
In conclusion
Morning sickness is tough, but it usually doesn’t last forever. By making a few small changes—like eating often, staying hydrated, resting, and doing gentle breathing—you can manage it better.
Support from prenatal yoga classes or maternity yoga classes near me can also bring relief. These spaces offer movement, rest, and calm—all the things your body craves right now.
Hang in there. This phase will pass, and brighter, nausea-free days are coming soon. You’re doing great, and your body is doing something amazing.
