If you experience “morning sickness” during pregnancy (which can strike at any time), you’re not alone. Nausea is one of the toughest side effects of pregnancy.

When does morning sickness start and end?
Many women start experiencing nausea around weeks 5-6, with the peak being around weeks 9-10. It’s thought that nausea could be linked to the hormone human chorionic gonadotropin (HCG), and the weeks when this hormone rises rapidly could be correlated to the peak of nausea. While scientists don’t know the exact cause of pregnancy nausea, it’s believed to be triggered by a combination of factors, including hormonal changes, heightened sensitivity to certain smells and tastes, genetic factors, and even stress.

Staying nourished during first trimester can be difficult when your aversions and nausea make eating (and for some, even drinking water) challenging. Some women also find that nausea returns during the third trimester. We’re exploring some effective nausea-fighting tips and sharing a soothing smoothie recipe designed specifically to ease that queasy feeling, while providing essential nutrition to you and your baby. Take it day by day, and try some of these tips to combat nausea during pregnancy.

Seven Natural Anti-Nausea Tips to Try 

1. Eat small, frequent meals and snacks: Eat smaller snacks throughout the day, as having an empty stomach often triggers nausea. Try cutting your Tend bar into smaller, bite-size pieces, or nibble on one Tend bar over the course of a day to ensure you’re getting needed calories plus all your prenatal vitamins. 
   
   
2. Stay hydrated: dehydration can exacerbate nausea, so drink plenty of fluids throughout the day. Sip on water, herbal tea, or ginger ale to keep you hydrated. Try eating cold foods and drinks like popsicles and smoothies (see recipe below!)
   
   
3. Ginger: Ginger has long been hailed for its anti-nausea properties. Incorporate ginger into your diet as ginger tea, candies, or adding fresh ginger. We include a science backed level of ginger into each Tend bar to help reduce nausea. 
   
   
4. Acupuncture: An ancient Chinese healing technique, acupuncture can help reduce the severity of nausea and vomiting in pregnant women by stimulating specific points on the body, promoting relaxation and may help restore balance. 
   
   
5. Avoid trigger foods: Pay attention to what sets off your symptoms and try to avoid those triggers. Opt for protein from nuts and seeds if eggs or meat worsen your nausea. Sniff fresh citrus like lemon, oranges, grapefruit
   
   
6. Rest: Fatigue can worsen nausea, so listen to your body and take breaks when needed. You’re growing a human, after all! 
   
   
7. Acupressure bands: Some women find relief from applying pressure to specific points (usually on the wrist) that may alleviate symptoms. 

Smoothies are a great way to incorporate both micronutrients and macronutrients – especially if you add your Tend bar to the mix! Here are the basic components of a smoothie, which you can mix and match: 

1. Fruits and/or vegetables
2. Protein & healthy fats (ie. nut butter, and/or Tend bar) 
3. Liquid (water, coconut water, milk or alt milk) 
4. Extras (citrus, ginger, flax seed, hemp seed, etc)
   
   

Recipe for Soothing Banana Bliss Smoothie

• One ripe banana (frozen for a thicker consistency)
• ¼ cup rolled organic oats 
• 1-2 TB almond or other nut butter
• 1 cup alternative milk (almond milk, or coconut water)
• 2-3 ice cubes 
• One Tend bar (for your daily prenatal vitamins along with ginger and B6)
• Optional: 1 TB flaxseed, 1-2 dates, ½ inch piece of fresh ginger 

Combine all ingredients into a high speed blender and blend for 1-2 minutes until all ingredients are incorporated. Enjoy with a sprinkle of cinnamon! Click here to see the video version of this recipe. 

This nutrient-rich smoothie is not only easy to have but contains necessary fiber, protein, and is gentle on the stomach. 

Every person’s experience with nausea during pregnancy is different, so it may take some trial and error to find what works best for you. Have grace for yourself, and don’t hesitate to reach out to your healthcare practitioner if you’re experiencing severe or persistent nausea. 

We hope these tips and this delicious smoothie recipe help you find relief.

We’re rooting for you!