Finding help & tips

In most cases, even small lifestyle changes can help alleviate morning sickness. You will have to find out for yourself what works for you and what doesn't, because what helps one pregnant woman may be ineffective for another.

What helps with morning sickness?

There is no one solution for morning sickness that works for everyone. Many measures aim to reduce typical triggers and relieve the body. These tips have proven effective for many pregnant women:

Everyday life & nutrition

  • Small, frequent meals instead of large portions
  • Don't stay on an empty stomach – an empty stomach can increase nausea
  • Prefer mild, easily digestible foods
  • Eat slowly and chew thoroughly
  • Drink enough fluids, preferably in small sips throughout the day

Smells & environment

  • Avoid strong smells, e.g., when cooking or wearing perfume
  • Ventilate regularly and get fresh air
  • Identify individual triggers and avoid them if possible

Body & rhythm

  • Plan sufficient rest breaks
  • Reduce stress, as it can increase nausea
  • Stay upright after eating to relieve pressure on the stomach
  • Gentle exercise, if it feels good
Source
  • Viljoen, Estelle, et al. "A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting." Nutrition journal 13.1 (2014): 20.
Tips for treatment
There are often certain triggers or patterns that cause nausea to worsen or lessen. Keeping a diary can help you identify these and adjust your daily routine and diet accordingly.
Proven home remedies
Gentle help from nature: Ginger is a proven remedy and can help to relieve unpleasant symptoms in a natural way.
Nutrition & light diet
Focus on light, vitamin-rich foods. Avoid strongly spiced, very sugary, fatty, and spicy foods. Ginger is also known as a home remedy for nausea. Always pay attention to what is good for you.
Alternative treatments
In addition to medical treatments, alternative approaches are also being discussed, the effectiveness of which has not been scientifically proven and is perceived differently by each individual.
Medication
In certain cases, drug treatment may be considered, which should be medically supervised and weighed up on an individual basis.
Medical care
If symptoms become more severe or persistent, medical supervision plays an important role in providing reassurance and finding appropriate steps to take.
Resources to help yourself
Small changes in everyday life can help you cope better with stressful periods – practical ideas to support you at your own pace.
Coping with everyday life
Mindful routines and small adjustments can often make everyday life easier to manage – step by step and at your own pace.