Soothing pregnancy nausea through Ayurveda

By Dr Sairupa Krishnamurti, N.D and Ayurveda Practitioner

Pregnancy is a beautiful journey filled with excitement and anticipation, but for many expectant parents, the early days can be marred by morning sickness.  Nausea during pregnancy commonly occurs in the first trimester. Ayurveda (the ancient system of holistic healing from India/South Asia) offers valuable insights into managing pregnancy-related discomforts like nausea. By working with the power of Ayurvedic spices, food, and yoga, expectant mothers/parents can navigate this challenging phase with ease.

Aromatic Relief

Ayurvedic wisdom holds that certain spices possess unique properties that can help alleviate morning sickness symptoms. Ginger, renowned for its anti-nausea effects, can be grated and added to teas or meals. Its warming nature aids digestion and soothes an upset stomach. Fennel seeds, with their gentle aroma, are known to relieve nausea and promote healthy digestion. Crushing fennel seeds and steeping them in hot water creates a soothing herbal infusion. The beautiful spice cardamom can be simmered into a tea to effectively reducing nausea. Incorporating these spices into daily routines can offer significant relief. Simply smelling these aromatic spices can also be soothing. Spices were incredible allies for me during pregnancy- and I share these recipes/ teas with many of the students and patients I work with. So accessible and practical. 

Balancing Foods 

Ayurveda emphasizes the role of a balanced diet in promoting overall well-being, and this principle extends to managing nausea during pregnancy. Opting for easily digestible foods like cooked grains, steamed vegetables, and simple soups can help reduce discomfort. Preparing foods with digestive spices such as coriander, fennel, ginger and cumin are delicious and soothing. Avoiding heavy, oily, and processed foods is recommended- these foods are harder to digest for a sensitive stomach. Additionally, sipping on warm fluids throughout the day, such as herbal teas and warm water, aids hydration and digestion further easing the discomfort of nausea. 

Gentle Prenatal Yoga Asana

Pregnancy-friendly yoga can be an excellent way to manage morning sickness. Simple stretches, pranayama (deep breathing), and meditation can help to ease digestive discomfort and promote relaxation. Extending the arms upward in urdhva hastasana (standing or seated) is a very helpful practice to create more space in the upper stomach supporting digestion and soothing nausea. Reclining butterfly pose (supta baddha konasana) can also generate a feeling of calm. I find these postures so helpful post meals to promote digestion- especially when there can be a feeling of stagnation.

Learn Ayurvedic Rituals for Perinatal Care

Ayurveda views pregnancy nausea as unique to every individual and each person may require a personalized treatment approach. I personally, found it so effective to simply smell the fragrance of fennel or cardamom- and these were some of my favourite ‘spice friends’ during pregnancy. Ayurveda teachings can be accessible and applied to pregnancy for nurturing support.

If you’re a doula, health practitioner or yoga teacher and these kind of teachings are calling to your heart- register for our upcoming course: The Nurtured Way- Ayurvedic Rituals for Prenatal and Postnatal Care and learn how to offer these practices to your clients and students.