Gentle Ways to Ease Nausea During Pregnancy

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Gentle Ways to Ease Nausea During Pregnancy

Morning sickness is one of the most common — and uncomfortable — experiences during early pregnancy. For some moms-to-be, nausea may linger past the morning hours and make it hard to eat, rest, or even enjoy the excitement of a growing baby. The good news is, there are several gentle and natural ways to ease these symptoms, and many of them start with simply taking good care of your body.

Let’s look at a few nurturing and effective strategies that have helped many expectant moms feel better throughout the day.

1. Have Your Spine Checked for Subluxations

The spine is more than just your body’s foundation. It’s also the communication highway between your brain and the rest of your body — including your digestive system. During pregnancy, hormonal changes, posture shifts, and ligament laxity can all contribute to spinal misalignments, known as subluxations.

Subluxations in the upper thoracic spine (T1–T6) can impact the nerves that regulate digestion and nausea. Issues in the lower back (L3–L4) and sacrum may also affect how your body eliminates waste and maintains balance.

Gentle chiropractic adjustments during pregnancy are safe and tailored for expectant moms. These adjustments help restore balance to your nervous system, reduce tension in the abdomen, and may ease nausea naturally.

Source: American Pregnancy Association – Chiropractic Care During Pregnancy, 2023
Source: Journal of Pediatric, Maternal & Family Health – Resolution of Severe Morning Sickness Following Chiropractic Care, 2012

2. Choose Gentle, Nourishing Foods

When nausea strikes, even the thought of food can be overwhelming. Try incorporating soothing and nutritious options that are easy on your stomach:

  • Smoothies: Blend bananas, berries, almond milk, and spinach for a gentle, vitamin-rich meal.

  • Greek yogurt: Packed with protein and probiotics, yogurt helps calm the stomach and support digestion.

  • Ginger tea: Sipping warm ginger tea has long been a trusted remedy for queasy stomachs.

  • Vitamin B6–rich foods: Bananas, avocados, chicken, and fortified cereals can help reduce nausea. B6 supplements have also been shown to ease morning sickness when recommended by your provider.

Source: American College of Obstetricians and Gynecologists – Nutrition During Pregnancy, 2021
Source: Mayo Clinic – Morning Sickness: What Helps, 2022

3. Avoid Tight Clothing

Loose, breathable clothing isn’t just more comfortable — it can also help reduce the feeling of nausea. Tight waistbands, belts, or shapewear can place pressure on your abdomen and interfere with digestion. Go for maternity-friendly styles that let your belly breathe.

4. Try Aromatherapy with Essential Oils

Scents can have a powerful effect on how you feel. Some moms find that essential oils such as peppermint or lemon help settle a queasy stomach.

You can:

  • Diffuse a few drops in your home or workspace

  • Add a drop to a cotton ball and keep it nearby

  • Rub diluted oil on your wrists or temples (always check with your provider and use pregnancy-safe blends)

Source: Journal of Advanced Nursing – The Effects of Lemon Inhalation Aromatherapy on Nausea and Vomiting During Pregnancy, 2014

5. Take Prenatal Vitamins at Night

Prenatal vitamins are essential, but they can sometimes worsen nausea when taken during the day. Try taking your vitamins just before bed, when your stomach is more settled. You can also ask your provider about switching to a gummy or food-based prenatal that may be easier to tolerate.

A Holistic Approach to Feeling Better

Every pregnancy is unique, but you don’t have to suffer through nausea without support. At our practice, we gently check the spine for imbalances that may be contributing to morning sickness, and we work with each mom to create a wellness plan that includes nutritional support, stress reduction, and posture-friendly guidance.

If nausea is interfering with your ability to enjoy your pregnancy, please reach out. Let’s get you feeling stronger, more nourished, and more in tune with your growing baby.

Book an appointment today. You deserve to feel well, every step of the way.

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