Between anticipation and queasiness: What's behind morning sickness

Welcome to the adventure of pregnancy! The anticipation is huge, but unfortunately, queasiness or even nausea is often part of the “starter package.” Instead of pure euphoria, your stomach makes itself felt, and the first few weeks become a bit of a roller coaster ride.

Every woman reacts individually to these hormonal changes. Whether it's just a slight sensitivity in the nose or the day can only really begin at noon: these signals are annoying, but above all they show that your body is working at full speed and is fully adjusting to the new life.

Let's take a closer look at this phenomenon. Below, you will learn about the biological reasons behind nausea, when it typically occurs, and how you can make this turbulent phase easier to manage in your everyday life.

The phenomenon of morning sickness: A look behind the biological scenes

Morning sickness is a real master of disguise. Sometimes it accompanies you as a quiet background noise, while on other days it takes complete control. Many expectant mothers rightly ask themselves: Why is my stomach acting up when I should be beaming with happiness? The good news is that your body does not mean you any harm. It is just working extremely hard. What feels like a queasy feeling is actually the result of a fascinating transformation party going on inside you.

The myth of “morning sickness”

This term is still widely used, but it's actually a bad joke. While many women do experience a queasy feeling right after waking up, if your nausea had a schedule, it would ignore it. Your body is now reluctant to be squeezed into fixed time slots, which is why the symptoms can occur at any time of the day or night [1]. Often, how empty your stomach is or how much energy you have left in the tank is much more important than looking at the clock. Studies confirm that the majority of pregnant women are affected at least some of the time, whether at breakfast, lunch, or while watching a crime drama in the evening [1].

The hormone trio: Who's pulling the strings

In the first few weeks, your hormone balance resembles a busy dance floor: there's a lot going on! Three main players set the tone:

• The driver (hCG): The pregnancy hormone human chorionic gonadotropin gets off to a flying start. Because its increase often coincides with the peak of nausea, hCG is considered the party crasher that is largely responsible for the queasy feeling [2].
• The relaxer (progesterone): This hormone is the laid-back type and ensures that the smooth muscles relax [3]. This is great for the uterus, but not so much for the stomach and intestines. Your digestion switches to sleep mode, food stays in your system longer, and nausea has an easy time of it.
• The sensitive one (estrogen): Estrogen turns up your sensitivity to stimuli. It suddenly turns your nose into a super detective, allowing you to detect scents that others cannot smell, while your sense of taste takes on a whole new dimension [4].

A ray of hope: when this phase usually ends

Your patience will be put to the test, but this phase almost always has a predictable end. For many women, the wild ride starts between the fourth and seventh week, with a small finale around the ninth week [1]. But land is in sight: for a large proportion of pregnant women, nausea packs its bags between the 12th and 20th week [1]. Of course, every body writes its own timetable and individual deviations are completely normal.

Why some days are more exhausting than others

You may have noticed that nausea can be quite unpredictable. Some days you hardly feel anything, while on others it is much more pronounced. This is often due to small triggers in everyday life that further irritate an already sensitive stomach:

• The “empty stomach” effect: An empty stomach or rollercoaster blood sugar levels are the number one trigger for many [5].
• Super nose: When smells or tastes suddenly seem much more intense, this can trigger your discomfort more quickly than usual.
• Heavy food: Very fatty or spicy foods put your relaxed digestive tract to the test [5].
• Low energy: Stress, hectic schedules, and lack of sleep make your body more sensitive to its own warning signals [5].
• Type question: Some women are generally more sensitive to hormonal fluctuations, a predisposition that is now simply more apparent.

It is usually a combination of several factors. If you observe your own daily routine closely, you will often discover small adjustments you can make to make your days more relaxed again.

Annoying, but mostly harmless: Where is the line?

As annoying as nausea is in everyday life, in most cases it is completely harmless from a medical point of view [5]. It is part and parcel of early pregnancy and is usually just a direct result of your hormones, which are currently reorganizing everything. The decisive factor is not so much that you feel nauseous, but how intense it feels and whether it gets worse. In the vast majority of cases, it is simply a temporary phase that takes a lot of energy but is no cause for concern.

Hyperemesis gravidarum – when it becomes too much

Sometimes, however, the body goes too far. When the queasy feeling gets completely out of hand, experts refer to it as hyperemesis gravidarum [6]. This is more than just an annoying side effect. Unlike classic nausea, the symptoms do not simply disappear, but can even increase.

A visit to the doctor's office is the right course of action if:

• The vomiting does not stop or continues for several days.
• You feel noticeably worse overall.
• The scale shows a significant weight loss.
• You are struggling with severe weakness, dizziness, or circulatory problems.

There is no medal for bravery to be won here. It is simply a matter of supporting your body and refueling. A quick check-up provides reassurance and gets you and your circulation back on track.

Gentle strategies for your everyday life

Just as you and your pregnancy are unique, so too is the right way to deal with nausea. Unfortunately, there is no magic spell that works for everyone. However, many women report that even small adjustments to their daily routine can provide noticeable relief [6]. Your body is now in charge. Listen carefully to what feels right for it.

The following tips may be helpful for your everyday life:

Take small sips to reach your goal: Large amounts of liquid at once often overwhelm the stomach. It is better to take small sips throughout the day. Water, mild teas, or diluted fruit juices are ideal for maintaining your fluid balance.

Snack rather than feast: When your stomach is completely empty, nausea often sets in more quickly. Several small, simple snacks throughout the day can therefore feel more comfortable than large portions.

Gentle rather than heavy: Now, food should be easy to digest above all else. Many people find simple, mild dishes more pleasant when their stomach is already sensitive [1].

The first date with rusks: For many, it is best to start the day very slowly. Eating a small snack in bed, such as a cookie or rusk, before getting up can calm the stomach before the day really starts.

Nose protection program: Your sense of smell is particularly sensitive now. Regular ventilation, preferring cold foods (they smell less!) or deliberately avoiding intense sources of scent prevents unnecessary irritation.

Take a break: Stress and hecticness are like fuel for nausea. Consciously allow yourself moments of rest and sufficient sleep to relieve your body.

In addition, some pregnant women resort to accompanying measures such as acupuncture or proven home remedies. Ginger and vitamin B6 are also frequently mentioned in this context [5]. It is best to discuss with your doctor or midwife whether and which of these options are suitable for you.

Curious to learn more about pregnancy? Then take a look at our magazine:

• The right diet during pregnancy? Here are the most important answers
• Vitamin C ascorbyl palmitate during pregnancy
• A relaxed baby bump thanks to inositol, folic acid, cranberry, and D-mannose
• Nerve food for mommy heroes: How choline, lecithin, and vitamin B12 can make everyday life easier
• Myo-inositol – what effect does it have on us?

FAQ – Frequently asked questions

Can I exercise or stay active despite nausea?

Light exercise is often possible as long as it feels good. On days when you feel very nauseous, however, you can consciously reduce your activity. The rule here is: take your body's signals seriously.

Is it a problem if I avoid certain foods for weeks on end?

Temporary aversions are very common during pregnancy and are usually not a problem. It is important to have the situation checked by a doctor if your food choices remain extremely limited or if you feel uncertain.

Can I take medication for morning sickness?

Medication for nausea should only be taken during pregnancy after consulting a doctor. Even over-the-counter remedies are not automatically safe, as not all active ingredients are suitable for this particular phase.

Can my family and friends support me with morning sickness?

Yes. Relief in everyday life, consideration for smells, flexible daily routines, and understanding can help you cope better with this phase, both physically and emotionally.

Should I stop taking my prenatal vitamins if they make me feel sick?

Some women are sensitive to certain ingredients, such as iron. Instead of stopping the supplement on your own, it is advisable to adjust the timing or composition in consultation with a healthcare professional.

Should I pay particular attention to certain nutrients if I find it difficult to eat?

Short-term fluctuations are usually not a problem. If your food intake remains severely restricted for a longer period of time, it is advisable to consult your doctor or midwife.