How to feel better after vomiting

There are many potential causes of nausea and vomiting, such as medical conditions, pregnancy, motion sickness, or food poisoning. Usually, you can manage it with self-care, but if vomiting persists for more than 24 hours, it could be a sign of a serious illness. If nausea and vomiting last for more than 1 or 2 days, seek medical help as soon as possible. Otherwise, eating properly and resting will help you recover quickly after vomiting.

Rest in an upright position with your head elevated. Avoid walking around too much after vomiting, as this may worsen your nausea. Instead, sit up straight and rest with your head elevated about 30 cm above your feet to aid in recovery.

• Do not lie down flat; this could cause you to vomit again.
• Maintain this position for at least one hour or until your stomach feels settled.

Avoid strong or unpleasant smells until the nausea subsides. Strong odors like cigarette smoke, strong perfumes, or spicy food can trigger vomiting if you're already feeling nauseous. Avoid exposure to these smells for at least 24 hours after vomiting.

• Note that hot food often has a stronger smell than cold food, so avoiding hot foods can also help prevent nausea triggered by food smells.

Avoid taking medications that could irritate your stomach. Medications like aspirin, non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen, and blood pressure medication can cause irritation. Check with your doctor before stopping any medication if you begin vomiting.

• Some antibiotics can also cause nausea, but you should not stop taking antibiotics without consulting your doctor.

Try getting some fresh air outdoors. Going for a walk outside to breathe fresh air is an effective method to help control nausea and vomiting. However, avoid exerting yourself if you're too weak to take a walk.

• If walking is too much, try sitting by an open window to get some fresh air instead.

Practice deep breathing to control nausea. Studies have shown that deep breathing can activate the parasympathetic nervous system and reduce feelings of nausea or an unsettled stomach. Sit comfortably, close your eyes, and inhale deeply through your nose for 5 seconds, then exhale through your nose for 7 seconds. Repeat this process until the nausea starts to subside.

• Try to fill your lungs with air for maximum effect.

Do not eat or drink for at least 15 minutes after vomiting to allow your stomach to rest. Your stomach muscles can be quite sore after vomiting, especially if you've thrown up a lot. It's important to let your stomach rest to reduce the risk of further vomiting when you start eating again.

• You may rinse your mouth with a little water to remove any unpleasant taste, but avoid drinking any fluids for at least 15 minutes.

Sip small amounts of water or suck on ice chips to prevent dehydration. After 15 minutes without vomiting, you can begin drinking small sips of water every 5-10 minutes to rehydrate your body. Vomiting can cause significant fluid loss, so it’s important to replenish water as soon as you can.

• If you begin vomiting again after drinking water, stop drinking and wait another 15-20 minutes before trying again.
• You can also try drinking diluted tea, sports drinks, or clear sodas during this time, as long as they don’t upset your stomach.

Try eating bland, starchy foods 8 hours after vomiting stops. Wait until you can keep liquids down for 8 hours without vomiting before trying solid food. Start with easily digestible starchy foods like bananas, rice, applesauce, and toast, known as the BRAT diet.

• The BRAT diet (Bananas, Rice, Applesauce, and Toast) is recommended for those with stomach issues.
• Tea and yogurt are also gentle foods to consume after vomiting.

Eat small meals every 2-3 hours to gradually return to your normal diet. This puts less strain on your stomach than eating large meals every 6-8 hours. Additionally, opt for cold or room-temperature foods within the first 24 hours after vomiting to prevent your stomach from becoming unsettled again.

• Some foods you might try at this stage include mashed potatoes (not too hot), rice, low-fat milk-based cream soups, crackers, or low-fat pudding.
• Avoid fried, greasy, sour, or sugary foods, as they can irritate your stomach. Wait until you've stopped vomiting for 24-48 hours before considering fried chicken or sugary donuts.

Avoid caffeine, tobacco, and alcoholic drinks until your stomach settles. Drinks containing caffeine, alcohol, and tobacco products stimulate the stomach and can cause you to start vomiting again. To be safe, you should avoid these products for at least 24-48 hours after vomiting stops.

• If you're lactose intolerant or sensitive to dairy, also avoid dairy products for at least 24 hours after stopping vomiting.

Avoid physical exertion for at least 1-2 days. Your body will need rest not just to recover from vomiting, but also to fight the underlying causes of nausea. Moving around while feeling nauseous can make things worse, so it’s best to rest until the feeling passes.

• If you have family or friends who can support you during recovery, ask if they can stay with you until your nausea subsides.

Consider using medication to manage frequent nausea and vomiting. If you've tried various methods to control nausea and vomiting but still experience them often, you may need medication for support. Consult with your doctor about anti-nausea drugs to help control these symptoms.

• Common prescription anti-nausea medications include Phenergan and Zofran.
• Note that some over-the-counter medications for stomach issues like Pepto-Bismol and Kaopectate may not help with nausea caused by a stomach virus.

See a doctor if vomiting persists or worsens. While nausea and vomiting typically resolve with home care within 24 hours, they can sometimes signal more serious conditions. You should seek medical attention if vomiting lasts more than 24 hours, if you vomit blood, or if you experience severe abdominal pain.

• Also, contact your doctor if nausea persists for more than 48 hours without vomiting.