Natural Remedies For Use During Pregnancy

How to ensure a safe and healthy pregnancy naturally — explore gentle, medication-free approaches to nurture your well-being and support your journey through each stage of pregnancy.

When we are pregnant, we are always worried about what we are putting into our body and how to keep our babies safe. A good way to make it through pregnancy and prepare for childbirth is to take a holistic approach, addressing your nutrition, body changes, mental, emotional and energetic wellbeing in as natural a way as possible, thereby minimising the chances of any complications. When it comes to prenatal healthcare, these are some of the best natural remedies available through the different stages of pregnancy. Of course, always be sure to check with your healthcare provider if these remedies are suited to your needs, body and medical history!

Read more: 19 Labour And Pregnancy Apps For Every Expectant Hong Kong Mama

Natural Remedies For Insomnia

Many women will suffer some disruption to their normal sleep routine during pregnancy. Normal hormonal changes of pregnancy can, unfortunately, render you not only fatigued during the day, but also quite restless and unable to sleep at night. Some natural remedies include:

• Aromatherapy: The use of aromatherapy eases pregnancy symptoms and promote relaxation. The scent of Lavender can be effective for this — a scented pillow containing dried lavender or essential oil in a diffuser next to the bed or placed on the skin (mixed with a carrier oil in the case of the latter, such as coconut oil) can help to ease restlessness.
• Reflexology and acupuncture: Complementary therapies are effective coping methods and can also be helpful to promote sleep and overall sleep quality. These more hands-on remedies can be relaxing, though it’s likely that you will need a few sessions before seeing results in your sleep habits.
• A light, high-protein snack: If it’s hunger pangs that are the culprit of your nightly wake-ups, then try having a light but high-protein snack such as turkey or some mixed nuts. These foods are slow to digest and help steady your glycemic levels so you won’t wake up famished at 4am!
• Bedtime setup: Creating a calm sleep environment with minimal light and noise is essential! Warm herbal teas like chamomile or ginger before bed can also promote relaxation.

Read More: Easy Sleep Training Methods For Your Restless Baby

Natural Remedies For Backache

General muscular aches and pains are commonly reported by women during pregnancy, with back pain being one of the most prevalent. Backaches can come and go during the prenatal period and then worsen in the third trimester. There are a number of unmedicated methods of pain relief that are safe to try during pregnancy to help increase your comfort levels. However, if your backache is causing you continued discomfort, discuss this with your midwife or doctor who may then advise individual assessment by a physiotherapist and/or chiropractor.

• Wear a maternity belt: Many women find the use of a maternity belt useful to alleviate both pelvic girdle and back pain as they can help to encourage good posture and stabilise the body. Maternity belts can be bought over the counter, online or fitted by a physiotherapist.
• Submerge in water: Swimming also ticks a lot of boxes when it comes to pain relief, with the water easing pressure on joints and supporting your whole body, bump and all! If you don’t have access to a pool, taking a bath would also serve well to provide your muscles with some much-needed relief.

Read more: Prenatal Fitness In Hong Kong — Prenatal Yoga, Pilates And More

Natural Remedies For Headaches and Nausea

Nausea in pregnancy, often referred to as morning sickness, is an extremely common symptom experienced during the first trimester in particular. Symptoms usually disappear around the start of the second trimester, but can last longer for around 15 to 20% of women.

• Drink ginger: Research suggests that ginger can help soothe an unsettled stomach. For a natural remedy of this pregnancy symptom, try taking ginger tea made with dried or fresh ginger, ginger ale or ginger preserves.
• Aromatherapy: Smelling mint, orange or lemon essential oils can work to ease nausea symptoms.
• Remember to eat: It is also important to eat smaller meals (little and often) throughout the day to avoid your stomach being too empty, as going too long between meals can often worsen symptoms. Keep some snacks such as plain crackers, bread or cereal by your bedside and eat a small amount as soon as you wake up in the morning.
• Caffeine: A small cup of caffeine, such as green tea, may alleviate symptoms, but moderation is key.

Read more: Top Nutritionists In Hong Kong To Feel Good Inside Out

Natural Remedies For Heartburn

Heartburn is another common, albeit uncomfortable, pregnancy symptom. Hormonal changes during pregnancy cause the muscles of the valve between your stomach and oesophagus to relax, which can result in the movement of stomach acid into your oesophagus and gives rise to heartburn. The good news is that there are a number of easily available home remedies to help banish the burn!

• Drink coconut water: Coconut water is high in electrolytes and alkaline minerals, such as potassium. For these reasons, it’s a great home remedy for heartburn, as it works to promote the pH balance and neutralise acids in the stomach.
• Have yoghurt or a glass of milk: These dairy products can also provide some much-needed relief of heartburn symptoms, and you can switch out cow’s milk for a nut or rice milk for a dairy-free alternative (warming the milk and adding a teaspoon of honey can help to quickly soothe the burning sensation.).
• Chew gum: You can also try chewing gum for 10 minutes after a meal as this can promote the production of saliva, which again helps to neutralise stomach acids and ease heartburn symptoms after eating.

Read more: The Best Alternatives In Hong Kong To Tackle Allergies & Dietary Requirements

Natural Remedies For Muscular Cramps

A large number of pregnant women are no stranger to the rude-awakenings caused by muscular cramps, most commonly occurring in the legs and during nighttime. You’ll experience the cramps often as a sudden, involuntary and painful spasm of the muscle that can last for a few minutes or more. The muscle can also feel tender after the cramp itself has eased. The reasons behind why around 50% of women will experience regular muscular cramps during pregnancy aren’t known for sure – though it is thought they could perhaps be caused by hormones affecting how your nerves and muscles perform and the pressure from supporting the growing pregnancy.

• Cold compress: Include the use of a cold compress or ice pack on the affected area to ease swelling and pain
• Massage the area: A strong massage of the tissues can provide welcome relief. Use soothing oils such as rosemary oil or diluted eucalyptus oil to soothe muscle pain and improve circulation.
• Daily stretches: Practising daily leg stretches can also help to both relax tense muscles and help to prevent further cramps.

Read more: Pregnancy Massages And Prenatal Spa Treatments In Hong Kong

Natural Remedies For Common Cold Nasal Congestion and Allergies

Dealing with a stuffy nose, sneezing, or allergy symptoms during pregnancy can be challenging, but these pregnancy-safe natural remedies can help ease discomfort while keeping you and your baby safe:

• Steam and hydration: Inhale steam from a bowl of hot water to loosen mucus and clear nasal passages. Drink plenty of warm fluids like ginger tea, chamomile tea or warm water with honey and lemon to soothe the throat and thin mucus.
• Herbal and natural remedies: Mix honey and lemon in warm water to ease throat irritation and boost immunity. Sip on ginger tea to reduce inflammation and soothe a sore throat.
• Humidifier: Use a humidifier to add moisture to the air, reducing dryness and irritation in the nasal passages.
• Elevate your head: Sleep with an extra pillow to help reduce nasal congestion at night.

• Avoid Triggers: Identify and minimize exposure to allergens like pollen, dust, or pet dander.

Natural Remedies For Haemorrhoids

Haemorrhoids can be itchy, uncomfortable and downright painful at times. These can affect more than half of women during pregnancy. While these are a very normal and common pregnancy side effect, there are a number of natural remedies you can try at home to make you more comfortable or even solve the issue altogether. Haemorrhoids are essentially varicose veins in and around the rectum and usually occur during the second and third trimesters, although they can appear at any time.

• Stay hydrated: Aim for at least 8-10 glasses of water daily to support overall health and alleviate hemorrhoid symptoms such as constipation. It helps support healthy blood flow around the pelvic region and aids tissue repair.
• Pelvic floor exercise: practising regular Kegels exercises (pelvic floor exercises) can strengthen pelvic muscles, improve bladder control, as well as prepare the body for labour.
• Coconut oil: This oil has both antibacterial and anti-fungal properties that can help relieve itching, along with helping to relieve pain and inflammation.
• Witch hazel: Soak a cotton pad in organic witch hazel and place directly on to the area for around 15 minutes before discarding. Some also find it helpful to keep the pads in the freezer prior to use, which increases the cooling sensation for added relief.
• Taking a soothing sitz bath: Adding epsom salt or apple cider vinegar (essentially a warm, shallow bath to submerge the affected area into) can also aid the relief of symptoms. However, these can sting for some so take it slow or try alternative methods if you’re finding it uncomfortable.

Read more: Preparing For Birth In A Public Hospital In Hong Kong

Natural Remedies For Anxiety

Pregnancy is a transformative journey, but it can also bring emotional ups and downs, often leading to heightened anxiety. While some level of worry is normal, persistent anxiety can affect both the mother and the developing baby. Fortunately, there are several natural remedies to help manage anxiety and promote emotional well-being during this special time.

• Meditation and deep breathing: Practicing mindfulness meditation for just 10-15 minutes daily can help calm the mind, reduce racing thoughts and improve focus. Simple breathing exercises, such as inhaling deeply for a count of four, holding for four and exhaling for four, can instantly reduce stress and promote relaxation.
• Gentle exercises: A daily 20-30 minute walk in nature not only boosts physical health but also releases endorphins, the body’s natural mood lifters. Prenatal yoga combines gentle stretching, breathing and relaxation techniques, making it an excellent way to reduce stress and improve flexibility.
• Herbal teas and aromatherapy: Known for being caffeine-free and containing calming properties, chamomile tea can help soothe nerves and promote better sleep. Another option is lemon balm tea – a mild, citrusy herb has been shown to reduce anxiety and improve mood. Diffusing lavender oils, bergamot oil and citrus-scent oils or adding a few drops to a warm bath can create a calming environment and reduce feelings of anxiety.
• Balanced diet: Incorporate foods rich in omega-3 fatty acids (salmon and walnuts), magnesium (spinach and almonds), and B vitamins (whole grains and eggs) to support brain health and emotional well-being.
• Social support: Connecting with loved ones, joining a pregnancy support group or talking to a therapist can provide emotional reassurance and reduce feelings of isolation.

Read More: Your Guide To Meditation And Mindfulness Centres In Hong Kong

Editor’s note: This post was originally written in August 2016 and updated in March 2025.