The joy of finding out you’re pregnant can be quickly hampered by the bummer that is morning sickness. The nausea-causing illness, which is usually the worst between weeks 6 and 12, can be caused by a variety of factors—hormonal changes, low blood sugar, vitamin deficiencies, strong smells, stress, fatigue, general anxiety, etc. And it can also be treated in a variety of all-natural ways, according to The Mindful Mom-To-Be author Lori Bregman, a modern doula who also counts Molly Sims, Kristen Bell, and Kelly Rowland as clients. Here, the incredibly knowledgeable Bregman fills us in on how to curb your symptoms.

–Stay Hydrated. If water won’t stay down, try frozen juice popsicles. Lori’s clients also swear by sucking on Lemon Ice Cubes throughout the day. Just mix one quart water, the juice of 2-4 lemons, and Stevia to taste in a bowl, pour into an ice-cube tray, and enjoy after frozen.

–Take B Vitamins & Zinc. Try zinc supplements, as well as taking B6 every 8 hours, which can aid nausea and vomiting. Also, try a food-based B-complex vitamin and iron supplement, which are generally nonconstipating and safe to take during your entire pregnancy. Brewer’s yeast is high in B vitamins, which prevent nausea, and is good sprinkled on cereal or rice. As always, talk to your doctor before you begin your new vitamin routine.

–Drink Tea. Raspberry leaf, peppermint, and anise varieties are all helpful and pregnancy-safe.

–Load Up On Ginger. Fresh ginger can be cut and grated into plain hot water or tea. You can also take ginger in capsule form, drink ginger ale or ginger brew (a healthier choice), or eat ginger chews (candy).

–Exercise. If you can stomach it, mild exercise and walking can relieve nausea-triggering hormonal activity.

–Oil Rubdown. Dilute a few drps of peppermint or chamomile oil in 1 ounce of base oil, such as olive or coconut oil. Put the mixture on a warm towel and place it over or rub it on your belly.

–Homeopathic Remedies. Try nux vomica 6x or ipeacac 30x.

–Fresh Air. Step outside and suck it in.

–Foods To Try. Eat a protein-rich snack before bed, such as natural cheese or yogurt. Keep a box of crackers near your bed and eat a few before getting up in the morning. Likewise, keep apple juice by your bed and sip it through the night to keep your blood sugar stable. Another tip: Place one drop of peppermint oil on a sugar cube and suck on it.

–Lori’s Morning Sickness Juice. Put 3 organic apples (cut and quartered), 1/4-1/2 inch of organic ginger (peeled), 3 ribs of organic celery, and the juice of half a lemon in a juicer. Sip throughout the day.

–Eat Often. Consume 5-6 meals a day, so you are eating every few hours. Make sure they include some carbs and protein to maintain your blood sugar level.

–Foods To Avoid. Anything spicy, fried, fatty, or greasy, as well as caffeine and artificial sweeteners.

–Slow Your Roll. In the morning, get out of bed slowly and avoid sudden movements.

–Wear A Motion Sickness Wristband. You can buy one here.

–Rescue Remedy. Place two drops under your tongue. Look for the yellow Bach Flower remedy bottle.

–Acupuncture. These treatments are often really helpful for some morning sickness sufferers.

–Avoid Strong Odors. Skip the perfume, scented candles, etc., and ask your partner to do the same.

–Yoga. There are several gentle poses that can help. Try sitting on the floor, cross-legged, bending forward and resting your elbows and forehead on a chair. The reclining hero pose and reclining bound-angle pose are also great.

–Rest. Being overtired makes morning sickness worse.

For more tips from Bregman, scoop up The Mindful Mom-To-Be, $14.53, Amazon.