Morning Sickness Hacks: Natural Remedies That Actually Helped Me (and My Clients)

Let's be honest: "morning sickness" is one of pregnancy's most misleading names. For many women, it's all-day sickness. For some, it's debilitating. For others, it's manageable but relentless — that low-grade "I could feel better" feeling that follows you everywhere for weeks.

I've been pregnant twice and I've photographed hundreds of mamas through the full arc of pregnancy — including quite a few who showed up to their session during the first trimester still navigating nausea. What I know is that this part is real, it's hard, and there are things that genuinely help.

These are the remedies that have come up again and again — from my own experience and from the mamas I've worked with.

Important note: if your symptoms are severe (unable to keep any food or fluids down), please contact your healthcare provider. Hyperemesis gravidarum is a serious condition that requires medical support, not just natural remedies.

What Actually Helps

Ginger — in any form you can tolerate. Ginger has the most consistent evidence behind it for nausea relief. Ginger tea, ginger chews, crystallized ginger, ginger ale (real ginger, not just flavouring) — whatever form you can get down. I kept ginger chews by my bed for the first trimester with my second pregnancy. They genuinely helped me start the day without immediately feeling terrible.

Sea-Bands (acupressure wristbands). Available at most pharmacies and even some grocery stores. These apply pressure to the P6 acupressure point on your wrist and are supported by actual evidence for nausea relief. They look a bit like thick elastic sport bands. Many of my clients wear them throughout the first and second trimester and swear by them. Cheap, drug-free, and worth trying.

Small, frequent meals instead of three big ones. An empty stomach makes nausea worse. The moment you go more than 2–3 hours without eating, the nausea tends to kick up. High-protein snacks (nuts, cheese, yogurt) are particularly helpful — protein stabilises blood sugar in a way that crackers alone don't.

Cold foods over hot. Hot foods have more smell and aroma — and for most pregnant women with heightened smell sensitivity, that's a trigger. Cold fruits, smoothies, yogurt, cheese, cold pasta — these are often much better tolerated.

Vitamin B6. Often recommended by healthcare providers for pregnancy nausea. Available over the counter at pharmacies across Calgary (Save-On, Shoppers, London Drugs). Check with your doctor or midwife on dosage, but it's commonly used.

Staying hydrated with small sips. Big gulps of water on an empty stomach can tip nausea over the edge. Small, frequent sips throughout the day — room temperature or cold water, sometimes with a slice of lemon — keep you hydrated without triggering nausea.

Fresh air. This one sounds too simple, but stale air and stuffy indoor environments amplify nausea. Even a five-minute walk outside can reset things. Calgary's air quality is generally excellent — use it.

Peppermint. Peppermint tea, peppermint candies, or just having a peppermint scent nearby (a roll-on or a tissue with a drop of peppermint essential oil) can provide quick, temporary relief.

Timing Your Day Around Nausea

Most women find nausea is worst first thing in the morning (on an empty stomach) and often again in the late afternoon when energy dips. Eating a few crackers or dry toast before you even get up — keeping them on your nightstand — is a classic but genuinely effective trick.

If you're planning your maternity session during a period where nausea is still an issue, let me know. We'll schedule for the time of day when you typically feel best, and we'll build in breaks and keep cold water readily available.

When to Call Your Doctor or Midwife

Natural remedies are appropriate for typical pregnancy nausea. Contact Alberta Health Services or your primary care provider if:

• You haven't been able to keep food or fluids down for more than 24 hours
• You're losing weight
• You feel dizzy, faint, or very weak
• Your urine is dark (sign of dehydration)
• You have pain alongside the nausea

The labour and delivery units at Foothills Medical Centre, South Health Campus, and the other major Calgary hospitals are experienced with pregnancy complications — don't hesitate to reach out.

FAQ

When does morning sickness usually end?
For most women, it peaks between weeks 8–10 and eases significantly by weeks 12–14. For some, it continues into the second trimester. A small number of women experience it throughout pregnancy — if that's you, please work with your care team.

Are any natural remedies not safe in pregnancy?
Always check before taking herbal supplements — not everything "natural" is safe during pregnancy. Ginger at food levels is widely considered safe; high-dose ginger supplements should be discussed with your provider. Peppermint tea is generally fine in moderate amounts. When in doubt, ask.

Does having bad morning sickness mean my baby is healthy?
The old "bad nausea = strong pregnancy" belief has some basis — nausea is associated with higher hCG levels — but absence of nausea doesn't mean anything is wrong either. Every pregnancy is different.

Not related to morning sickness, but: if you're at that stage of pregnancy where nothing feels good, just know that your maternity session can be scheduled for when you feel ready. No rush. Message me whenever the time is right.

Fernanda Bautzer Photography · Calgary · Maternity & Newborn.