As with anything, there are highs and lows to being pregnant. I could go on and on about all of the highs associated with pregnancy. The excitement of having a child, the anticipation of entering parenthood, the miracle of childbirth...must I continue? It is evident that many great things come along with pregnancy. Unfortunately, the lows often exist as well. The most common "downside" to pregnancy is morning sickness. Morning sickness, which can actually occur at any time of the day, can really dampen your excitement about being pregnant.

Morning sickness is the nauseated feeling you encounter during pregnancy. It's not always accompanied with vomiting, but it most definitely can. The feeling of nausea is often a result of increased hormones in your body.  Most cases of morning sickness occur between the 4th and 6th week of pregnancy and last until the 14th to 16th week. For some women, it doesn't end there and lasts throughout the duration of their pregnancy.

More than half of all pregnant women experience morning sickness. Actually, it is estimated that approximately 50 to 90 percent of moms-to-be will endure pregnancy morning sickness. With numbers like that, you are definitely not alone in this journey you are traveling. During this time of discomfort, may you find comfort in knowing that many health care providers believe morning sickness is a good sign because it means the placenta is developing well. Studies also suggest that less miscarriages occur in pregnancies in which morning sickness occurs.

Below is a list of helpful tips on ways to alleviate your symptoms and get you back to feeling that pregnancy excitement.

• Avoid the traditional 3 meals per day and eat smaller meals more often. Eating four to six small meals per day will ensure that your stomach is never empty. An empty stomach and low blood sugar, resulting from long stretches between meals, can trigger nausea. Overeating at meals can also cause nausea.

• Avoid drinking fluids with your meals. Instead, drink fluids a half hour prior to or after the meal.

• Drink small amounts of fluids frequently throughout the day to avoid dehydration. This is especially important if you are losing them through vomiting. If they are easier to get down than solids when your stomach is upset, use them to get your nutrients.

• Eat crackers or dry toast 20 minutes before getting up in the morning, while slightly propped up in bed. Bland foods such as crackers or pretzels may help at any time of day when you feel nauseated.

• Avoid the sight, smell, and taste of foods that increase nausea.

• Cooking in the microwave usually produces less odors and thus less of a chance of getting queasy from smells.

• Open windows or turn on exhaust fans when cooking and after meals. If you have someone who wouldn't mind cooking for you every now and again when nausea is at its peek, take advantage of the offer.

• Eat before nausea strikes. Food will be easier to get down and may prevent an attack.

• Cold food may have less nausea inducing smells associated with them.

• Eat a diet (or snacks) high in protein and complex carbohydrates, both of which fight nausea. Low fat meats and seafood, nuts, eggs and beans are high protein.

• Avoid warm places as heat can increase the feeling of nausea.

• Do not skip meals, if you can help it.

• Don't lie die or nap after eating.

• Avoid spicy or greasy foods. Eating and smelling them often increase your nausea and may cause heartburn.

• Get extra sleep and relaxation. Both emotional and physical fatigue can exacerbate morning sickness. Take naps during the day (but not right after eating) and be sure to get enough sleep at night. 

• Greet the morning in slow motion – rushing tends to aggravate nausea. Get out of bed slowly.

• Ginger in capsules form 250 mg. three times daily can be beneficial. Ginger has long been associated with alleviating nausea.

• Drink clear beverages such as ginger ale or sprite.

• Avoid milk products when experiencing nausea.

• Fruit juices and popsicles are helpful in combating the nauseated feeling. Non caffeinated herbal teas like peppermint and ginger can help as well.

• If vomiting, drink Gatorade or Powerade or any other sport drink that is known for replacing electrolytes.

• Eating something salty before a meal can help you "make it through" a meal. Salty potato chips work wonders to settle stomachs.

• Consider changing your toothpaste. Often the type of toothpaste you were once comfortable with and preferred is playing a role in the queasiness you've been experiencing.

• Try taking your prenatal vitamins later in the day or even just before bedtime. Remember, it is important to take your prenatal vitamins as they compensate for nutrients you may be missing from lack of eating or from vomiting.

• Vitamin B6 - 50 mg. daily. Vitamin B6 has been shown to help with pregnancy induced nausea.

• Smelling lemons and/or ginger often does the trick. If you're not at home and able to access lemons or ginger quickly, try carrying around a handkerchief with a few drops of lemon oil in it. Breathing in lemons and/or ginger is known to take the place of the smell that is becoming bothersome and upsetting your stomach.

• Minimize stress. Morning sickness is more common among women who are under a great deal of stress, either at work or home.

Even though morning sickness associated with pregnancy is common, if you are experiencing excessive vomiting you should consult your doctor immediately and address your concerns with them.