"You don't understand life until it grows inside of you." - Sandra Chami Kassis.

The initial weeks of pregnancy can be exciting and yet exhausting. All thanks to morning sickness! Morning sickness occurs in over 50% of pregnant women and is often considered the first sign of pregnancy. It doesn't require medication unless it is severe and leads to weight loss or dehydration.

(Image Credit - https://www.happyfamilyorganics.com/learning-center/mama/strategies-for-managing-morning-sickness/)

Morning sickness can comprise a mild aversion to certain smells or foods or persistent nausea and vomiting in severe cases. Nevertheless, it can be bothersome and lead to significant discomfort. Hence, here are a few easy tips to minimize the unpleasant symptoms of morning sickness.

1. Stay Hydrated

It's a no-brainer, but staying hydrated can seem like a challenge when your stomach won't keep anything down. However, it's crucial to stay hydrated. Adding apple cider vinegar and honey to water or munching ice chips can also help.

2. Eat small portions of meal:

Eating smaller portions of meals can help reduce nausea and vomiting. Instead of eating a large meal, plan small snacks throughout the day. Avoid having an empty stomach as it can worsen nausea.

3. Avoid spicy and fatty food:

Spicy and fatty foods can increase the secretion of stomach acid, leading to nausea and acid reflux. So if you are feeling nauseated, it’s a good idea to stick to bland foods such as banana, rice, vegetable or chicken broth, etc.

4. Get enough sleep:

Getting enough sleep can help reduce pregnancy fatigue and nausea. Go to bed early and get some beauty sleep. However, avoid sleeping immediately after having a meal as it can increase the risk of nausea and vomiting.

5. Stay physically active:

Being physically active has been shown to reduce nausea. Practicing light yoga or going for walks can help you stay fit and ease the symptoms of sickness.

6. Keep track of your mental health:

Try to think positive and affirmative thoughts. Being stressed or anxious can lead to increased secretion of stomach acid, causing nausea. Keeping yourself busy can also take your mind off the feelings of nausea and sickness.

7. Vitamins & Supplements:

Taking vitamin B6 supplements can lessen nausea. Iron supplements prescribed during pregnancy can sometimes lead to nausea and sickness. Hence, it may be best to take your supplements before going to bed and along with a small snack.

8. Fresh Scent:

In most cases, morning sickness is due to smell. Estrogen hormone is responsible for the sense of smell, and during pregnancy, the estrogen levels in the body are high. So whether it's the whiff of the garbage or the fragrance of a perfume, certain smells can make you sick.

9. Ginger:

Ginger is a stomach soother. Drinking ginger ale or ginger tea can help reduce nausea.

10. Wear loose and comfortable clothing:

Tight clothing can worsen the symptoms of nausea. Wearing loose-fitting clothing can relieve nausea and minimize discomfort.

Despite the name, morning sickness can occur at any time. It commonly occurs in the first trimester of pregnancy and may improve after the 3rd month of pregnancy. However, if your symptoms are too severe, it's best to consult a doctor. The doctor can prescribe anti-nausea medications that are safe to use during pregnancy.