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Nausea is an unsettling sensation in the stomach that often leads to vomiting. It can stem from various causes, such as anxiety, stress, motion sickness, or morning sickness (common in pregnant women). Nausea might also indicate more serious conditions like food poisoning or stomach flu, so if it persists beyond 48 hours, consult a doctor. For less severe cases or nausea triggered by anxiety or stress, the following methods can help alleviate the discomfort quickly.
Steps
Quick Response
Find a quiet place to sit. Movement can worsen nausea, so resting in a calm environment, such as on a bed or a mat, is advisable. If nausea persists, lie down with your head elevated, preferably using a pillow for support. This position can help you relax and may even encourage sleep, which often alleviates nausea.
- If you can relax, a short nap might help you feel better upon waking.
Practice deep breathing. Inhaling fresh air can cleanse your lungs, reduce anxiety, and soothe your stomach.
- Sit in a quiet place, close your eyes, and focus on something other than your nausea to distract your mind.
- Turn off electronic devices, as excessive use can cause headaches, which you don’t want alongside nausea.
- Inhale deeply through your nose, hold the breath, and exhale slowly through your mouth. Repeat several times.
Apply a cool compress to the back of your neck. Nausea can sometimes be triggered by fever, and even if it isn’t, your body temperature might rise due to nausea. A cool compress can help stabilize your temperature.
- Use a clean cloth soaked in cold water. If lying down, place it under your neck. If sitting, drape it around the back of your neck.
Distract your mind from nausea. Watch a movie, call a friend, or engage in any light activity that shifts your focus away from the discomfort.
- Anxiety can worsen nausea, so calming your mind may help alleviate it.
- Avoid activities requiring intense focus, like reading or writing, as eye strain can exacerbate nausea.
- Refrain from vigorous physical activity, as gentle movements are better for easing nausea.
Avoid strong odors. Your sense of smell is closely linked to your digestive system, so overpowering scents can upset your stomach and worsen nausea (avoid paint fumes at all costs).
- Avoid cooking, smoking, or wearing strong perfumes. Steer clear of areas where these activities are taking place.
Acupressure Techniques
Apply acupressure with your fingers. Acupressure is an ancient Chinese technique that involves pressing specific points on the body. Similar to acupuncture, it works by altering pain signals sent to the brain through nerve pathways.
- Form a C-shape with your index and middle fingers, then press firmly on the groove between the two large tendons on the inner wrist, just below the palm.
- Hold for 30 seconds to a minute. Release, and you may notice relief from nausea.
Use an acupressure wristband. If you need your hands free, try acupressure wristbands or motion sickness bands. These bands apply constant pressure to specific points on your wrist, providing relief throughout the day.
Practice yoga to stretch your back and neck. Sometimes nausea stems from discomfort in the back and neck. Gentle stretches can ease tension in these areas and reduce nausea.
- For an upper back stretch, sit cross-legged and fold forward, stopping when your torso forms a 45-degree angle with your legs. Rest your arms on a chair in front of you. For more flexibility, lower your forehead to the floor with arms extended.
- To stretch your neck, sit in a chair, relax your shoulders, and place your hands on your thighs. Tilt your head toward one shoulder, hold for 15-30 seconds, then return to center. Repeat 2-4 times on each side.
- Another effective yoga pose is legs-up-the-wall. Lie on a yoga mat with your hips close to the wall and extend your legs upward. Hold for at least 5 minutes or 40-50 breaths to ease nausea and reduce tension.
Dietary Approaches
Eat small amounts throughout the day. When nausea disrupts your stomach, eating and drinking in small portions prevents overloading it.
- It’s crucial to eat and drink even if you feel nauseous. An empty stomach and dehydration can worsen nausea.
Consume bland and hydrating foods. Even if you have no appetite, an empty stomach can worsen nausea. To avoid further stomach upset, try eating easily digestible foods.
- Bland options include crackers, toast, potatoes, noodles, rice, and English muffins. For mild nausea, you can also try boiled or grilled chicken or fish.
- Hydrating foods include ice cream, broth-based soups, and fruit gelatin.
- Avoid greasy, salty, or heavily spiced foods like sausages, fast food, fried dishes, and chips, as they can aggravate nausea and are too heavy for a sensitive stomach.
Avoid mixing hot and cold foods. Temperature extremes can upset your stomach, which is the last thing you need when battling nausea.
- Generally, cold foods are gentler on the stomach and more effective at soothing nausea than hot foods, which can have strong odors and worsen discomfort.
Sip cold, clear fluids throughout the day. Staying hydrated is crucial when combating nausea. Drink water or fruit juice in small amounts throughout the day, using a straw for easier sipping.
- Water is the best choice, but apple juice or non-carbonated sodas like flat ginger ale can also help settle an upset stomach.
- If vomiting occurs, replenish lost minerals with a sports drink containing glucose, salt, and potassium.
- Avoid caffeinated and alcoholic beverages.
Natural Remedies
Use ginger. Ginger tea, fresh ginger, or ginger candies can help soothe nausea. Ginger stimulates digestive enzymes and neutralizes stomach acid. Its phenols relax stomach muscles, reducing stomach activity and helping the intestines expel toxins faster.
- To make ginger tea, use a 5 cm piece of ginger. Peel and slice or crush it, then simmer in 2-3 cups of water for 3-5 minutes.
- Strain the tea, add honey if desired, and sip slowly.
Use peppermint. Peppermint tea or candies contain ingredients that alleviate nausea, similar to ginger.
- The aroma of peppermint is also effective in reducing nausea. Add a few drops of food-grade peppermint oil directly to your wrist or into gum.
Make milk toast. Bland foods like milk and bread can soothe the stomach. Bread absorbs excess acid, while milk coats and stabilizes the stomach. However, avoid drinking milk alone, as it may cause discomfort. Instead, combine milk with toast for a balanced remedy.
- If you have stomach flu or gastritis, avoid this remedy, as milk can worsen these conditions.
- Heat a cup of milk without boiling it, then pour it into a bowl.
- Toast a slice of bread and lightly butter it.
- Crumble the toast into the milk, stir, and eat slowly.
Suck on a lemon slice. Cold or frozen lemons work best. The strong citrus flavor can help reduce nausea.
- Cut a lemon in half and hold it close enough to smell its aroma without it being overpowering.
- If the scent alone isn’t effective, freeze lemon slices for 30 minutes and suck on them to quickly ease nausea.
Medication-Based Remedies
Use over-the-counter medications. If you can visit a nearby store or supermarket, consider purchasing an over-the-counter anti-nausea medication.
- Bismuth subsalicylate is a common over-the-counter remedy for various digestive issues, including nausea, and provides quick relief.
- Liquid anti-nausea medications, often available at pharmacies or supermarkets, typically contain dextrose, fructose, and phosphoric acid.
Avoid medications that cause nausea. Many pain relievers, for instance, can trigger or worsen nausea.
- A quick way to identify such medications is to check the side effects listed on the label. If 'nausea' is mentioned as a potential side effect, the medication might be contributing to your discomfort.
- Common over-the-counter drugs like Tylenol, Advil, Aleve, and Motrin can sometimes cause nausea.
Medical Treatment
Seek immediate medical care if you vomit three or more times in a day. Medical attention is also necessary if you can't keep food or water down or experience nausea for 48 hours or longer.
- You should also seek help if you feel weak, have a fever, experience stomach pain, or haven’t urinated for eight hours or more.
- If you notice blood in your vomit (bright red or coffee-ground-like), a stiff neck, or severe abdominal or head pain, consult a doctor immediately.
Take your child to the doctor if they vomit for several hours or have a fever. Also seek medical care if your child hasn’t urinated in 4-6 hours, shows signs of dehydration, or has diarrhea.
Ask your doctor about anti-nausea medications. Several prescription drugs can effectively reduce nausea, with most taking effect within 30 to 60 minutes.
- Promethazine hydrochloride is available in tablets, syrups, injections, or suppositories.
- Chlorpromazine is only available as a suppository.
- Prochlorperazine comes in tablets and suppositories.
- Trimethobenzamide hydrochloride is available in capsules, injections, syrups, or suppositories.
- Metoclopramide hydrochloride is offered in syrups, tablets, or injections.
- For motion sickness, ask your doctor about scopolamine patches or Dramamine.
What You'll Need
- Cold compress
- Acupressure wristband
- Clear fluids
- Bland foods
- Hydrating foods
- Ginger
- Peppermint
- Lemon
- Milk
- Toast
- Over-the-counter anti-nausea medication
- Prescription anti-nausea medication
