If you’re experiencing Hyperemesis Gravidarum (also known as hyperemesis or HG), you’ll know this is so much more than “morning sickness.” The relentless nausea, frequent vomiting, and sheer exhaustion can feel completely overwhelming, especially when you’re trying to navigate pregnancy at the same time. First and foremost, let’s be clear: you are not alone (although you may feel as if you are), and you deserve compassionate, practical support, which where the Midwives at My Expert Midwife step in.
Whilst medical care is essential, there are also small, nurturing steps you can take day-to-day to help ease symptoms and feel a little more in control.
1. Keep Hydration Simple and Steady
Sipping fluids little and often can feel more manageable than trying to drink a full glass. Cold drinks, ice chips, or even frozen fruit can sometimes be easier to tolerate. Some people find that electrolyte drinks or coconut water help maintain hydration when plain water feels unappealing.
2. Find Your “Safe” Foods
Hyperemesis often comes with strong food aversions, so this is not the time to focus on a perfectly balanced diet. Instead, try whatever feels tolerable. Plain, dry, or beige foods like crackers, toast, or rice are often gentler on the stomach, but try to eat the wholegrain versions which will give you a slow and steady release of energy. Eating small amounts frequently can also help prevent nausea from worsening which is caused by excess acid forming in an empty stomach.
3. Rest Without Guilt
Your body is working incredibly hard right now. Fatigue can intensify nausea, so prioritising rest is not a luxury it’s a non-negotiable essential. Even short naps or lying down in a quiet, dark room with no phone, no tv or can make a difference.
4. Minimise Triggers Where Possible
Strong smells, heat, and even certain lighting can exacerbate symptoms. Fresh air, cool environments, and keeping windows open can help. If cooking smells are too much, consider asking for help or opting for cold meals that don’t require preparation.
5. Try Gentle Comfort Measures
Some women find relief using acupressure wristbands, ginger-based products, or lemon scents and flavours. Our Ease The Quease has been developed by Midwives to help ease nausea, boost energy, and support your wellbeing, especially in those early (and queasy) days.
6. Accept and Ask for Support
This can be one of the hardest parts, especially if you’re used to being independent, or because you haven’t yet told others about your pregnancy. Whether it’s help with meals, childcare, or simply someone to talk to, leaning on others can ease both physical and emotional strain. You can contact one of our highly experienced in-house Midwives via our Call The Midwife button on our website if you just need further support or advice, we are experts at listening and advising.
7. Keep Communication Open with Your Care Team
Hyperemesis often requires medical support, including anti-sickness medication and/or IV fluids to rehydrate you. If you’re struggling to keep fluids down, losing weight, or feeling faint, it’s important to seek help promptly. You deserve effective treatment and will be taken seriously.
8. Be Kind to Yourself
This journey can feel isolating, and it’s easy to feel frustrated or low in mood. Try to remind yourself that this is temporary, even though it may not feel that way right now. Celebrate the small wins such as keeping a drink down, getting out of bed, or simply making it through the day. Never feel alone reach out for help and support.
Hyperemesis can be incredibly challenging, but with the right combination of medical care, practical strategies, and emotional support, it is possible to navigate this chapter. Above all, trust your instincts and reach out when you need help you deserve to feel supported every step of the way, and don’t forget to Call The Midwife.
Empathy, Expertise & Support is also available at Pregnancy Sickness Support | UK Charity or call on Call on 0800 055 4361.
