Every woman who has been pregnant knows that morning sickness is one of the common symptoms in the first trimester. In the past, women often discovered their pregnancy through symptoms like morning sickness and missed periods, before modern pregnancy tests like home strips were available.
Morning sickness can be very uncomfortable and affect a woman’s physical and mental health, especially if the symptoms are severe. A woman who experienced pregnancy shared her story with Dr. Wijdan Younis, a specialist in obstetrics and gynecology, about how to ease morning sickness during the toughest phase — the early months of pregnancy. Some cases may continue until the end of pregnancy, but those are rare.
1. Understanding Morning Sickness in the First Trimester
Morning sickness happens because of hormonal changes, particularly fluctuations in estrogen levels. There is no single main cause, but some factors can worsen it:
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Anemia (iron deficiency)
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Physical exertion and tiredness
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Psychological stress and anxiety
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Low blood sugar can also trigger nausea and dizziness, so it’s important to maintain proper sugar levels.
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Exposure to strong, unpleasant smells
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Dehydration due to low fluid intake
2. Five Important Tips I Followed to Reduce Morning Sickness
Tip 1: Take Folic Acid Before and During Early Pregnancy
Take a daily dose of folic acid (vitamin B9) starting two to three months before pregnancy and continue through the first trimester. Folic acid helps prevent neural tube defects in the baby and has been shown to reduce nausea. It’s found in supplements and foods like tomatoes, beets, oranges, cabbage, peas, spinach, chickpeas, and beans.
Tip 2: Don’t Get Up Quickly From Bed
Avoid standing up suddenly after waking to prevent dizziness and nausea. Move slowly and try eating a small salty snack like crackers while still in bed to settle your stomach.
Tip 3: Avoid Spicy, Fried, and Sugary Foods
Stay away from spicy and heavily seasoned foods as they irritate the stomach and increase nausea. Choose boiled or grilled foods with moderate salt instead. Avoid fried foods and use healthier oils like olive oil. Spices like lemon and sumac are better options.
Tip 4: Use Aromatherapy With Essential Oils
Inhaling peppermint oil can relieve nausea by relaxing the digestive muscles. Use a diffuser or inhale the scent safely to feel better.
Tip 5: Eat Cold or Chilled Food
Cold or chilled food helps reduce nausea because hot food gives off stronger smells, which can trigger vomiting. Eating things like cold chicken, eggs, fish, or even ice cream may help reduce morning sickness.
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