Morning sickness occurs in up to 75% of pregnant women during their first three months of pregnancy. The main symptom is nausea, which may be accompanied by vomiting. It is thought that nausea occurs from rising levels of hormones and the increased sensitivity to smells. Usually, the symptoms are more pronounced in the morning and taper off as the day progresses. However, the symptoms seem to vary with each individual. Personally, I experienced slight nausea during the day and vomited in the early evening. I have thought that this may have occurred since I was reluctant to share the news of my pregnancy with my new employer and mentally held out until I arrived home. For my sister, she was extremely sensitive to smells and her nausea would be triggered immediately upon opening her refrigerator. She experienced a greater degree of morning sickness and had to carry a large container with her while driving home from work in case she needed to vomit.

Although each case varies in severity, I have found the following suggestions to ease the nausea of  morning sickness:

1. Get plenty of rest. I took a 20 minute nap during my lunch break or when I got home from work.

2. Arise slowly from bed in the morning. I kept a few crackers next to my bed, taking a few bites before I got up for the day.

3. Avoid caffeine, fatty and spicy foods. These can cause stomach irritation.

4. Eat less, but more frequently, every 2 hours or less. Eat quality carbohydrates, such as low acid fruits and veggies. I found that pairing a quality carbohydrate snack with protein was best. My favorites were banana or apple with peanut butter, and crackers with peanut butter or cheese.

5. Stay active. If possible, take a brief walk out in the fresh air 1-2 times per day.

6. Keep hydrated. I found that carrying a water bottle with me throughout the day worked best.

7. Avoid known triggers. For my sister, this was avoiding the refrigerator. Her husband did most of the cooking during her first trimester!

8. Consider wearing motion sickness wrist bands. These are available at your local pharmacy.

9. Wear loose and comfortable clothing. Studies have shown this to reduce the nausea of morning sickness.

10. Iron supplements have been linked with nausea. Talk with your medical doctor about this concern, if you are taking these.

11. Keep a sprig of fresh rosemary with you, some have found that smelling it may reduce nausea.

12. Ginger has anti-nausea properties. Consider putting a small slice of it in your water or boiling to make tea. I carried a few natural ginger candies in my purse.