Simple, gentle tips for new moms on how to ease nausea and feel more like yourself during those challenging first weeks.
The first trimester is a magical beginning… wrapped in a lot of not-so-magical symptoms.
For many women, early pregnancy means nausea, fatigue, food aversions, sore breasts, and emotional ups and downs — all while often keeping the pregnancy a secret.
If you’re in the thick of it, mama — you’re not alone.
These tips may help you feel better and navigate the first 12 weeks with more ease.
🤢 1. Fighting Nausea (Morning, Afternoon, and Night)
Nausea can strike at any hour — and while it’s often called “morning sickness,” many moms feel it all day long. Here’s what may help:
âś… Small, Frequent Meals
Instead of 3 large meals, eat every 2–3 hours to avoid an empty stomach (which often triggers nausea).
âś… Keep Crackers Nearby
Keep a pack of crackers or dry cereal on your nightstand. Eat before getting out of bed to settle your stomach.
âś… Ginger Everything
Ginger is a natural anti-nausea remedy:
- Ginger tea or chews
- Ginger ale (real ginger)
- Ginger drops or capsules (ask your doctor first)
âś… Vitamin B6
Studies show Vitamin B6 (pyridoxine) can reduce nausea. Your provider may recommend a supplement or prescribe Diclegis (B6 + Unisom).
âś… Mint or Lemon
Smelling lemon, mint, or sipping lemon water can ease queasiness. Essential oils (used safely) can also help.
đźš« Avoid Strong Smells
Cooking odors, perfumes, or coffee may worsen nausea. Open windows, use a fan, or delegate cooking when you can.
🥱 2. Dealing with Exhaustion
First trimester fatigue isn’t regular tired — it’s deep cellular fatigue. Your body is creating a placenta and adjusting to new hormone levels.
What helps:
- Nap when you can — even 20 minutes helps
- Say no to non-essential plans
- Go to bed early — seriously, 8:00 PM is fine
- Prioritize protein and iron-rich foods for steady energy
💡 Be gentle with yourself. You’re doing an incredible job — even if you feel like all you do is nap and snack.
🍕 3. What to Eat When Nothing Sounds Good
Food aversions can make eating difficult — but staying nourished helps both you and baby.
Try:
- Toast with almond butter
- Smoothies with fruit, spinach, yogurt
- Oatmeal with cinnamon and banana
- Bone broth or veggie soups
- Cold foods (salads, yogurt) if hot smells bother you
Don’t worry about perfection — just eat what you can tolerate and hydrate often.
💧 4. Stay Hydrated (Even If You Don’t Feel Like It)
Dehydration can make nausea worse. Sip small amounts of:
- Water with lemon
- Coconut water
- Herbal teas (like peppermint or ginger)
- Ice chips if nothing else works
Tip: Try using a straw or cold water in a bottle — sometimes it’s easier to sip without thinking.
đź’¬ 5. When to Call Your Provider
While nausea and fatigue are common, contact your doctor if you:
- Can’t keep any food or water down for 24+ hours
- Feel dizzy, faint, or lose weight quickly
- Vomit more than 4–5 times per day
You may have hyperemesis gravidarum, a condition that requires medical support — and you’re absolutely not failing if you need help.
đź’› Final Thoughts
The first trimester can feel like a quiet battle — you’re doing so much on the inside, even when it doesn’t show.
Take it one hour at a time. Celebrate the small wins.
And remember: you won’t feel this way forever.
Soon, your energy will return, the nausea will fade, and you’ll feel more like yourself again — just with a growing miracle inside.
