Good morning, afternoon, evening—whenever you happen to be trying desperately to read this through waves of nausea. Because we're guessing: morning sickness hit again?

You might be wondering why it's even called "morning sickness" when it hits all day, every day – and it's a fair question. Whoever coined that phrase must have either had too many Aperols or a very selective memory. The reality? It’s more of a “whenever-it-darn-well-pleases sickness,” hitting you at the most inconvenient times—like when you're nowhere near a loo or at 8pm at night.

Plus, the triggers are endless and often bizarre: your pre-preggo coffee order, the man in Tesco's aftershave, or even the mere thought of a green vegetable (trust us, we’ve been there).

But, there are some tried-and-tested solutions for pregnancy morning sickness. We recruited our in-house Chief Medical Officer & GP Dr Anna Cantlay to share her self-help guide. 

First up, ginger. It’s long been hailed as a natural remedy for nausea and morning sickness in pregnancy, with research to back up it's claims.

A review of studies published in Integrative Medicine Insights found that ginger not only reduced the intensity of nausea but also helped decrease the frequency of vomiting.

And the best bit? A second study discovered this fiery spice worked well regardless of the form it was taken in, whether as fresh root, capsules, or syrup.

Now, let’s talk about your eating habits. Instead of three large meals, try dividing your meals into smaller, more frequent portions throughout the day. 'An empty stomach can often trigger nausea, so grazing on healthy snacks like crackers or fruits can help keep your blood sugar stable and keep morning sickness at bay,' suggests Cantlay.

When your taste buds seem to be in rebellion, turn to bland, easily digestible foods for some relief. Think plain rice, dry toast, or simple soups. Spicy, greasy, or heavily seasoned dishes might only make matters worse and exacerbate your symptoms. So, keep it simple and let your tummy find solace in the soothing comfort of milder flavours. Remember, simplicity can be your ally during this time of spending more time in the loo than on the sofa. Sigh. 

Try something different - acupressure. This practice involves applying gentle pressure to specific points on the body. For nausea relief, try the P6 pressure point, also known as the Nei Guan point - it is located on your inner wrist, three finger-widths below your palm. You can try applying gentle pressure yourself, or if your energy doesn't stretch that far (we hear you) then wear a wristband. This season's fashion statement they are not but this season's pregnancy hero? You betcha. 

Now's the time to embrace your inner Gwyneth and try a refreshing peppermint tea. Peppermint has some amazing soothing properties that can ease an upset stomach. Opt for caffeine-free varieties and enjoy the calming effects as you let the tea work its magic on your queasiness.

Let’s talk Vitamin B6. Also known as pyridoxine, this powerhouse has been found to be effective in reducing nausea and morning sickness during pregnancy. This is often included in your prenatal multivitamin, but consult with your healthcare provider about incorporating a vitamin B6 supplement into your daily routine, as it may help ease your morning sickness symptoms.

OK, OK you might be giving serious eye rolls over this one but engaging in gentle exercise, such as walking, swimming or prenatal yoga, can work wonders in combating nausea. Moving your body promotes blood circulation, releases endorphins, and can even help distract your mind from discomfort. Just remember to listen to your body's signals and choose activities that feel comfortable and safe for you and your growing bump.

So, let’s address the importance of rest and staying hydrated… Amidst all the tips and tricks to relieve morning sickness, it's crucial not to overlook the significance of taking time to unwind and topping up your fluid intake. Pregnancy takes a toll on your body, and fatigue is a common symptom during the first trimester. Make sure to prioritise sufficient rest and quality sleep to support your incredible journey of creating life. Let’s not forget about hydration! It is vital for both your overall well-being and combatting nausea. Sip on water, herbal teas, or diluted fruit juices throughout the day to maintain proper hydration levels and support your body's needs.

Now, it's essential to shed light on a more serious condition called hyperemesis gravidarum (HG).  While most women experience some degree of morning sickness during pregnancy, it's important to be aware of this severe condition, taking ‘morning sickness’ to a whole new level. Hyperemesis gravidarum is a severe form of this condition and can affect up to 1 to 3 in 100 pregnant women. HG involves excessive vomiting, dehydration, and weight loss, which can be detrimental to both the mother and the developing baby. If you find yourself unable to keep any food or fluids down, experiencing severe nausea, or feeling faint, it's crucial to seek medical attention. Your healthcare provider can provide the necessary treatment and support to manage HG and ensure the health and well-being of both you and your little one.

It’s important to note that if nausea and sickness is impacting your ability to function daily, and even if you are not diagnosed with hyperemesis gravidarum, you may be offered anti-sickness medicine for nausea/vomiting.

There you have it mama! Morning sickness can be quite the challenging aspect of early pregnancy. But, armed with the right knowledge, you can navigate the first trimester with a smile on your face. Incorporate these nausea busters into your daily routine, make time for rest, stay hydrated, and remember to reach out to your healthcare provider if symptoms become overwhelming. The first trimester may have its ups and downs, but it's all part of the incredible journey of bringing new life into the world. You've got this!