Pregnant woman learning how to deal with morning sickness at work

How To Deal With Morning Sickness At Work: 5 Simple Tips

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What to do to help with morning sickness

When you think of pregnancy what’s the first thing that comes to your mind?

Let me guess, morning sickness!

Morning sickness usually happens within the first three months of the pregnancy, but some do suffer from morning sickness for longer than that or even throughout the entire pregnancy. It can also range in severity when it comes to each person and each pregnancy. 

Not to be a negative Nancy, but morning sickness is probably one of the worst things you will go through while you are pregnant, especially at work. Luckily, there are a few ways to get relief from morning sickness. And trust me, I tried them all! 

Working while pregnant is challenging enough, but it’s even more difficult when you add in morning sickness (which is not limited to just the mornings). 

Today let’s talk about how to deal with morning sickness at work. Get ready to learn about the few natural ways or types of foods that can help you get relief from morning sickness.



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How to beat morning sickness at work

1. Watch What You Eat

pregnant woman watching her food


Spicy foods and foods that are high in fat can often increase the chance of having morning sickness. They can also worsen the morning sickness. While eating bland foods may not be what your body is craving, it will help keep your morning sickness down.

Some women have their morning sickness triggered by food smells, so eating cold food can help reduce the smell and lessen the chance of it being a trigger for some.

Keep this in mind when you’re packing your lunch and preparing dinner. 


2. Eat Small Portions

eating small portions as a way to deal with morning sickness at work


Not only can eating smaller portions help with the morning sickness, it can also help with heartburn. Instead of eating a big breakfast, lunch or dinner, try eating at least 5 or 6 small meals throughout the day. This will also help keep your blood sugar levels in check.

If you find yourself wanting a snack, dry crackers and cereal are soft on the stomach and can be great to snack on throughout the day. Many women often say that if they eat a small snack or meal before they get out of bed it can help. Remember it’s called morning sickness but what you do throughout the day will influence when it comes and how long it lasts. 

This is what I used to store my many daytime snacks. 


Protip: In the hospital whenever any of our pregnant patients experience nausea, we give them this to sniff on. We don’t really understand the science behind it, but it does take the morning sickness feeling away.  


3. Get Your Fluids In

pregnant woman drinking water


Water is so underrated in pregnancy. Staying hydrated and putting fluids into your body is essential to staying healthy, especially when you are expecting. Not getting enough fluids can trigger morning sickness.

If you can’t get down the recommended eight glasses of water a day, sucking on ice cubes throughout the day can help you get in some extra water. Many expecting moms say that making ice cubes out of fruit juice can help be effective for morning sickness. 

Sometimes fruit juices are full of sugar so I preferred to use my favorite kitchen gadget to make infusion water. Then, I would use this to keep track of how much water I was drinking. 


4. Stay Active

pregnant woman walking as a way to ease morning sickness at work


While it may not be something you even think about, staying active can help. If you are staying busy, it can help keep your mind off being nauseous and also help improve the symptoms of morning sickness.

Taking a short walk or stroll through the park during your lunch break is a great way to stay active. Just make sure the activity isn’t a strenuous activity so that you can keep your baby and yourself safe.

If this isn’t feasible while you’re working, try getting up ever 30 minutes and walking in place. Instead of using the elevator, use the stairs. Find the long way to get places around the office or take small laps around the building. 

Just key up your favorite podcast or music station and get moving!


5. Get Enough Rest

pregnant woman sleeping


Not getting enough sleep can make your body fatigued. Fatigue and stress are both known to increase your nausea symptoms so getting plenty of rest is important when it comes to curbing morning sickness and staying healthy.

Depending on how long your lunch break is, you can also use this time to take a quick 15 minute nap. You’d be surprised how much relief 15 minutes of sleep can get you. 


Morning sickness and work

Morning sickness sucks whether you experience it in the beginning of your pregnancy or all throughout. It’s even worse when you’re at work in an environment that doesn’t allow you the time and space you need. It’s to your advantage to learn how to ease morning sickness at work.

Remember, everyone is different and while some may get relief from one thing, it may not work for everyone. There are a lot of natural ways to get relief from morning sickness, but it can be trial an error, so you may have to try a few of these to see if they help you. Keep in mind that it may not automatically provide instant relief. You will have to give things a try and be consistent to possibly see results. 

Have you learned How To Deal With Morning Sickness At Work?



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