Feeling nauseous? I rarely say this, but I hope this blog isn't relevant to you. Truly.

But if you're here because pregnancy nausea has knocked you around - whether it's a little queasy or full-blown, can't-leave-the-bathroom vomiting - I want you to know one thing: you're not alone.

Nausea and vomiting affects around 70% of pregnant women and while it's often labelled "morning sickness", many women know it doesn't check the clock. For many, it eases towards the end of the first trimester due to hormonal changes. But for others it can continue well into the second trimester, or even the whole pregnancy (yep, that was me 🙃).

And for some? It's relentless. Debilitating. The kind of nausea that makes even brushing your teeth feel impossible.

Having been there myself, I want to gently share some practical tips that helped me through.

First, an honest note

There is often no magic cure for nausea and vomiting in pregnancy. These tips and even medication, will not always make it fully better.

The aim is to reduce your symptoms enough that you're able to keep some food and liquids down. It may not remove all of the nausea, and if it doesn't, that's not a sign you're doing anything wrong.

It's about finding ways to make things a bit more manageable. And some days, just surviving is more than enough.

If you're wondering what's normal, when it usually settles or when to get help, you'll find all of that in Nausea and Vomiting in Pregnancy: Your Questions Answered by a Midwife

1. Rest Isn't Lazy - It's Essential

I'm saying this with love: you do not need to push through. Growing a human is hard enough. Add nausea on top? You deserve all the rest.

Fatigue can make nausea worse, so listen to your body. Nap if you can. Cancel plans without guilt. Ask for help. Let the laundry pile up. This is not the time to "soldier on".

2. Hydrate However You Can (Even if It's Just Ice)

Dehydration can sneak up fast, especially if you're vomiting or can't stomach much. Sip slowly and often.

Some things that helped me:

• Ice-cold water
• Sparkling water or carbonated drinks
• Adding hydration or electrolyte powders (look for pregnancy-safe ones)
• Sucking on ice cubes or eating an ice block when nothing else stays down

Find what works for you and don't be afraid to get creative.

3. Eat Small, Regular Meals (Even If It's Just a Bite)

An empty stomach often makes nausea worse. Try grazing throughout the day, even if food is the last thing you want.

Keep high-protein snacks on hand. Many women find that eating something before even getting out of bed helps - crackers or dry cereal beside your pillow can be a game changer.

4. Salty, Dry Snacks Can Be a Lifeline

Crackers, chips, pretzels, dry toast… these simple carbs can bring relief when nothing else sounds good. For me, buttered toast was my go-to.

They might not be nutritionally perfect, but again, we're in survival mode.

5. Smell Sensitivity? You're Not Imagining It

Smells can become supercharged in pregnancy. Things you once loved might now make you gag. This is totally normal (and wildly annoying).

If possible:

• Have someone else prep meals
• Open windows, use fans or eat in a well-ventilated private area
• Avoid strong-smelling places like food courts or supermarkets

Zero shame in skipping the work lunch room if you can't handle the combination of smells. (Been there.)

One little hack worth trying: sniffing an alcohol wipe. Keep a few individually wrapped alcohol wipes in your handbag, beside your bed or in the car. When a wave of nausea hits, open one and take a few slow sniffs. Some women find it takes the edge off,and it's cheap, easy and fits in your pocket.

6. Ginger - Sometimes Magic, Sometimes Meh

Ginger can help some women, especially early on. You can try:

• Ginger tea
• Ginger lollies
• Ginger ale (real, not just flavoured)
• Ginger in smoothies or soups

Just know it doesn't work for everyone and if it doesn't help, skip it.

7. Acupuncture May Offer Relief

For some women, acupuncture can help ease pregnancy nausea, especially when combined with lifestyle tweaks.

If you're curious, choose a qualified practitioner experienced in pregnancy care. There are also wristbands that apply acupressure to specific nausea-relief points.

8. Over-the-Counter Medications Can Be Safe

You don't have to wait until you're completely miserable. There are pregnancy-safe over-the-counter options.

Two common ones:

• Doxylamine (Restavit): Start with ½ a tablet in the evening, as it can cause drowsiness. (check dosage with your care provider)
• Pyridoxine (vitamin B6): Often paired with doxylamine for extra relief.

Always speak with a pharmacist or your GP before starting anything, especially if you're on other medications.

One thing to be mindful of: constipation is a really common side effect of the medications used for nausea and vomiting in pregnancy. If you notice things slowing down, chat to your pharmacist or GP about what can help.

And please remember, medication may not take the nausea away completely. The goal is to reduce it enough that you can keep some food and fluids down. It's okay to get help.

9. If You Can't Keep Water Down, Please See Your Doctor

If you're vomiting non-stop, can't keep down fluids, feel dizzy, or notice dark urine, it's time to escalate. You might have hyperemesis gravidarum (HG), a more severe form of nausea and vomiting in pregnancy. HG is a potentially life-threatening pregnancy complication, so please don't wait this one out.

Your GP can:

• Prescribe stronger anti-nausea medications (keep that constipation reminder in mind here too)
• Monitor your hydration and nutrition
• Recommend IV fluids if you're at risk of dehydration

There is no prize for suffering in silence. Ask for help early.

10. Survival Mode Is Enough Right Now

On the days where all you've done is lie still and breathe, you've done enough. Truly.

It's okay if you've paused the vitamins. If you're living on buttered toast and sips of water. If your once-daily walks have turned into daily Netflix marathons.

This is a season. It will pass. And when it does, you can gently start reintroducing nutrients, movement and whatever else you had to let go of.

But for now? You're doing great. Survival is enough.

Final Thoughts (From Someone Who's Been There - HG Mum x2)

Pregnancy nausea can steal joy, zap energy and make you feel like a shell of yourself. But I promise: you're not weak, you're not dramatic and you're definitely not alone.

If you're in it right now, I hope this post helps you feel seen and a little more equipped. And when the fog lifts, even just for a moment, please remember: you're stronger than you feel right now.

If you're navigating your first trimester and wondering what actually matters right now, my free guide I'm Pregnant! What Now? walks you through what to focus on now and what can wait.

What helped you get through the nausea? Share it in the comments below – your tip might be exactly what another mum needs to hear today.

Wishing you rest, relief and calm tummies soon. 💕

I'm here for you,

Tam xx

Helpful resource: Hyperemesis.org