The first trimester of pregnancy brings exciting changes, but it can also bring uncomfortable symptoms, such as nausea and vomiting. Commonly known as morning sickness, this condition can occur at any time of the day and may affect your appetite, energy levels, and daily routine.

At Salem Women’s Clinic, Inc., in Salem, Oregon, Elizebeth Rose Harmon, MD, FACOG, provides compassionate care and guidance to help patients manage early pregnancy symptoms and stay as comfortable as possible. 

While nausea during the first trimester is common, several simple strategies can help ease symptoms and make this stage of pregnancy more manageable.

Here are five tips to help alleviate first trimester nausea.

1. Eat small, frequent meals

An empty stomach can often make nausea worse. Instead of three large meals per day, try eating smaller meals or snacks every 2-3 hours.

Keeping your stomach lightly filled helps stabilize blood sugar levels and may reduce the severity of nausea. Many people find that bland, easy-to-digest foods, such as crackers, toast, rice, bananas, or applesauce, are easier to tolerate during this time.

2. Stay hydrated throughout the day

Dehydration can exacerbate nausea, especially when it involves vomiting. Drinking fluids regularly throughout the day helps your body stay hydrated and may reduce stomach discomfort.

If plain water is difficult to drink, try alternatives such as electrolyte drinks, coconut water, ginger tea, or lemon-infused water. Some people find that sticking with cold beverages or slowly sipping fluids through a straw helps reduce nausea.

Taking small sips throughout the day rather than large gulps can also help prevent your stomach from becoming upset.

3. Avoid strong smells and trigger foods

During pregnancy, heightened sensitivity to smells can trigger nausea. Certain foods, perfumes, cooking odors, or environmental scents may worsen symptoms.

Pay attention to the smells and foods that seem to trigger your nausea and avoid them when possible. Cold foods may be easier to tolerate than hot meals because they often produce fewer aromas.

Opening windows, using kitchen ventilation, or asking someone else to cook can also help reduce exposure to strong food smells.

4. Try ginger or vitamin B6

Ginger is a natural remedy that many people use to help calm nausea. Ginger tea, ginger chews, ginger candies, or small amounts of fresh ginger may provide relief for some women.

Vitamin B6 supplements may also help reduce nausea in early pregnancy. However, consult with Dr. Harmon before taking any supplements to ensure they’re safe and appropriate for you.

5. Get plenty of rest

Fatigue can intensify feelings of nausea during the first trimester. Getting adequate rest allows your body to adjust to hormonal changes and may reduce symptom severity.

Prioritize sleep at night and take short breaks during the day if you feel exhausted. Reducing stress and giving your body time to recover can help improve overall comfort during early pregnancy.

If nausea is worse at certain times of day, planning rest periods around those times may help you manage symptoms more effectively.

When to talk to your provider

While mild to moderate nausea is common during early pregnancy, a health care provider should evaluate severe or persistent symptoms. 

If you can’t keep food or fluids down, experience significant weight loss, or feel dizzy or dehydrated, call the office or schedule an appointment online today.