Almost all the pregnant women suffer from some degree of morning sickness during the first trimester. Morning sickness is a common phenomenon of nausea and vomiting during early pregnancy. The term morning sickness is a misnomer because the sickness can occur at any time during the day and is not restricted to the morning hours only. You need not worry because morning sickness has no harmful effects on your or your baby’s health, and it is very easy to cope up.
 
Following are the five simple steps that you can take to cope up with morning sickness and reduce the intensity of its symptoms:

1. Dietary modifications

• Avoid eating too much at one time. Eat small meals that are high in protein or carbohydrates.
• Take small sandwiches, breads or some other light snacks before going to bed.
• Eat cold foods, and avoid fatty, rich, spicy, and foods with strong tastes and aromas.
• Drink as much fluids as you can, but avoid consuming too much fluid during your meals.

2. Adequate amount of sleep

• Make it a habit to go to bed early and sleep enough at night. Do not go to sleep immediately after taking meals; rather take a short walk before you retire to bed.
• Give yourself time to relax in the daytime and take occasional naps.

3. Avoid stress

• Take a break from your daily routine – visit some friends or relatives where you feel comfortable, visit a garden, go to a movie; or wherever you want to go, the final motive should be to provide relaxation to your mind and body.
• If any emotional aspect is causing you stress, either speak it out or seek professional help. Stress can invigorate your morning sickness, and it is very harmful to you and your baby’s health. 

4. Breathing Exercises

You can practice the following breathing exercises twice a day. These tried and tested pregnancy exercises help to reduce the intensity of morning sickness:

• Sit straight keeping your spine, back, and neck in a straight line. Place your tongue behind your front upper teeth and exhale completely through your mouth. Close your mouth, inhale slowly through your nose for four seconds, and fill your lungs, lower abdomen and chest with air. Hold your breath for the next five seconds, and then exhale slowly and completely through your mouth.
• Tightly plug your left nostril with your thumb. Inhale deeply with the right nostril and hold your breath for seven seconds. Now, remove the thumb, and tightly plug your right nostril, and exhale completely through the left nostril. Now, inhale from left nostril and repeat the process in the same fashion for three times.

5. Practice Yoga

• Consult an experienced yoga teacher and practice light yoga exercises. Be careful not to choose an exercise that requires you to lie on your belly.
• The best time for yoga exercises is early in the morning.

Thus, keep a check on what you eat, sleep early, get up early, practice yoga and stay away from stress. This five-step simple formula is a tried and tested solution to reduce the intensity of morning sickness and help you cope with this problem.