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What can I do to actually reduce my morning sickness?

12 July 2018

Midwife Jo Jury gives her hints on how to help reduce morning sickness.

Unfortunately, morning sickness is hard to avoid. Some women may only experience it in the morning, others at different times throughout the day.

Many women only experience the feeling of nausea in the first trimester, and others during their entire pregnancy.

Tips to help reduce morning sickness

Here are a few things to try that might ease the discomfort:

1. Snack on something frequently, preferably nutritious

Not eating at all can make nausea worse. Try foods full of nutrients and avoid acidic, fatty or fried foods. If you are really struggling, try a few dry crackers or a piece of toast at the very least.

2. Sip regularly on water or an electrolyte drink

It is important you are replacing the fluid that you have lost through vomiting.

3. Try sucking on ice chips

If liquids are still too difficult to ingest, try sucking on ice chips or even frozen fruit such as grapes or orange segments.

4. Try adding ginger to your food or drink

Ginger has been widely used in ancient medicine for many years and is known for its anti-nausea properties. Try making ginger tea by grating about an inch of fresh ginger and adding it to a cup of boiled water with a dash of honey.

5. Get plenty of rest

Sleep deprivation and stress can contribute to making the nausea worse. Try and relax and take breaks as much as possible.

6. Talk about it

Don’t struggle in silence. Tell your support network that you are not feeling well so they can offer their sympathy and support.

What should I do if symptoms are severe or don't go away?

Contact your doctor if the nausea seems severe and persistent.

It is better to check and your doctor may be able to provide further assistance or advice to help reduce the effects of morning sickness during your pregnancy.

St John of God Health Care Joanne Jury
Joanne Jury - Midwife

Jo Jury is an experienced midwife at St John of God Bendigo Hospital. She has more than eight years’ experience as a midwife and has a particular interest in perinatal mental health and all aspects of midwifery care and early parenting.