Taking care of you

Rest is essential – not optional

When you’re living with Hyperemesis Gravidarum (HG), the most important thing you can do is rest, rest, rest.

HG often comes in waves – you might feel a bit better one day, then relapse the next. When medication starts working and you feel a little stronger, the temptation to catch up on housework or work tasks is understandable. But pushing yourself can quickly set you back.

Even a couple of hours of activity—like tidying the house or going into the office—can leave you needing bed rest again. This isn’t a sign of weakness. It’s a well-known pattern among HG sufferers.

If it’s your first pregnancy, allow yourself to simply lie on the sofa and enjoy a moment of not vomiting. That alone is a win.

If you have children, prioritise help – and drop the guilt

If you’re already a parent, getting help with childcare is vital. Reach out to family, friends, nurseries—whatever support you can arrange. You are not expected to do it all. If you were undergoing chemotherapy, no one would expect you to carry on as normal. HG deserves the same recognition.

Your house might be messy, the washing pile might grow, and your usual routines may fall apart for a while. That’s okay. If you push yourself, your symptoms are likely to worsen.

Give yourself permission to pause.
Normal service is on hold – and that’s exactly how it should be right now.

Managing Triggers

Understanding and avoiding triggers can make a real difference when dealing with nausea and vomiting in pregnancy. Sensory stimuli—like smells, lights, and sounds—can become overwhelming, so finding ways to manage your environment is key.

Here are some tips that may help:

• Use unscented products. Opt for fragrance-free household cleaners, toiletries, and skincare.

• Try a smaller toothbrush. A child-sized brush and mild or unscented toothpaste can make brushing more manageable.

• Avoid cooking smells. Keep windows open, use a fan, or ask someone else to prepare food when possible.

• Soften the lighting. Bright light can be a trigger—close curtains, use soft lamps, or rest in a dark room.

• Adjust screen settings. Dim the brightness on your phone, tablet, or laptop to reduce strain and nausea.

• Block smells. Try a dab of essential oil on a tissue to sniff when needed—or even a swimming peg on your nose, if tolerable.

• Prioritise rest. Fatigue can worsen nausea, so take naps when you can and aim for a full night’s sleep.

Everyone’s triggers are different, so try to notice patterns and adapt your space and routines in ways that support you.

Here are some suggestions that might help with nutrition and calorie intake. 

Snacks: Try to always have snacks available in the house so that as soon as you feel able to eat something you can. Snack bars or cereal bars, crisps, crackers and so on.

Fortify Meals: If you are managing to eat small amounts at your mealtimes, then try to add calories to your meal by fortifying with hard or pasteurized cheese, butter, crème fraiche, margarine, meat and so on.

Lactose Intolerance/Dairy Allergy/ Dairy Free/Vegan: Fortify your meals, snacks and drinks using pulses, (silken) tofu, avocado and dried fruits. Already fortified cereals, bread, unsweetened soya, rice, and oat drinks can be bought from the supermarket. Seeds and nut butters can also be added to meals and snacks as well as snacking on whole nuts (please avoid if allergy present). Cook and prepare any food using olive oil, coconut oil, avocado oil, or flaxseed oil.

Please don’t feel guilty if you are struggling to eat anything nutritious. If and when you feel able please speak to your GP or Midwife to see if you can be referred to a Dietician.