Experiencing nausea and vomiting can be incredibly distressing. When you can’t keep down food, it’s essential to take immediate steps to soothe your stomach and prevent further discomfort. This guide provides practical and effective strategies to help you manage and overcome this unpleasant experience.
:max_bytes(150000):strip_icc()/how-to-stop-throwing-up-tips-and-treatments-770364_FINAL-5c05c29b46e0fb0001f4ca0c.png)
Dealing with nausea? Here’s how to manage vomiting and keep food down.
Prioritize Hydration
One of the most crucial steps when you’re experiencing vomiting is to stay hydrated. Vomiting leads to significant fluid loss, which can disrupt your body’s normal functions. Even mild dehydration can exacerbate nausea, leaving you feeling weak and prolonging your recovery. Regularly sipping small amounts of clear fluids can replenish lost fluids and electrolytes, helping your body to stabilize and reduce vomiting.
Ideal fluids for hydration include:
- Water: The simplest and most effective option.
- Electrolyte Drinks: Brands like Pedialyte or Gatorade restore essential electrolytes.
- Clear Broth: Chicken or vegetable broth provides hydration and some nutrients.
- Ginger Ale: Opt for a flat, non-carbonated version to avoid further irritation.
- Diluted Fruit Juice: Reduce acidity and sugar content by mixing with water.
- Coconut Water: A natural source of electrolytes.
- Sugar-Free Popsicles or Jell-O: A slow and gentle way to hydrate if you struggle to keep liquids down.
- Ice Chips: Another excellent option for gradual hydration.
To prevent worsening nausea, take small, frequent sips—about a few teaspoons every 5 to 10 minutes. Using a straw can help regulate your intake and minimize swallowed air, which can trigger vomiting. If you can’t keep down any liquids for more than 24 hours, seek immediate medical attention to prevent dehydration and other complications.
The Power of Herbal Teas
Herbal teas not only keep you hydrated but also offer natural compounds that can soothe your stomach and alleviate nausea.
Consider these options:
- Ginger Tea: Ginger contains natural chemicals that can settle your stomach.
- Peppermint Tea: The cooling effect of peppermint can relax your stomach muscles, aiding with nausea, bloating, and digestion.
- Chamomile Tea: Gentle on the stomach, chamomile relaxes your digestive system and can also reduce anxiety.
- Fennel Tea: Eases bloating and relaxes stomach muscles.
- Clove Tea: Contains eugenol, which may reduce nausea and improve digestion.
If strong flavors bother you, brew the tea lightly and let it cool before sipping.
Oral Rehydration Solutions (ORS)
When vomiting, your body loses vital fluids and electrolytes like sodium and potassium. Oral rehydration solutions (ORS) contain a balanced mix of water, sugar, and electrolytes that helps your body absorb fluids more efficiently than plain water.
You can purchase ORS packets at most grocery stores and pharmacies. Alternatively, you can prepare a simple rehydration drink at home:
- 4 cups water
- 1/2 teaspoon of table salt
- 2 tablespoons of sugar
Recognizing Dehydration
Be vigilant about identifying signs of dehydration. If you notice any of these symptoms, seek medical attention immediately:
- Reduced urination and dark yellow urine
- Headache
- Muscle cramps
- Dry, cool skin
- Sunken eyes
- Dizziness
Embrace Bland Foods
Eating bland foods is an effective way to reduce nausea and vomiting because they are gentle on the stomach and easy to digest. These foods are low in fiber, fat, and strong flavors, preventing further stomach irritation and allowing your digestive system to recover.
:max_bytes(150000):strip_icc()/GettyImages-121618941-245097433ff04b89b59861a608579283.jpg)
A bland diet featuring rice can help soothe nausea and stop vomiting.
Some of the best bland foods for soothing nausea and stopping vomiting include:
- Bananas
- Rice
- Applesauce
- Toast
- Plain crackers
- Boiled or baked potatoes (without skin)
- Plain pasta
- Oatmeal
- Boiled or grilled chicken (without seasoning)
- Cereal
The BRAT diet (bananas, rice, applesauce, and toast) is a common starting point, but since it lacks protein and essential nutrients, it should only be followed temporarily.
Gradually Return to a Normal Diet
Once you can tolerate clear liquids and bland foods, you can gradually reintroduce your regular diet. However, proceed slowly to avoid overwhelming your sensitive digestive system.
Begin with small portions of easily digestible foods and gradually increase your intake over one to two days. If eating triggers nausea, revert to the BRAT diet and try again later. If vomiting returns, stick to clear fluids and consult a healthcare provider.
Acupressure Techniques
Acupressure, a massage-based technique rooted in traditional Chinese medicine, can relieve nausea and vomiting by applying pressure to specific points on the body known as acupoints.
One well-known acupressure point for nausea relief is P-6 (Neiguan), located on the inside of your wrist. Applying pressure to this point is believed to send signals to the brain that help control nausea and reduce the urge to vomit.
To find the P-6 point:
- Hold one hand with your palm facing up.
- Place the first three fingers of your other hand horizontally across your wrist, just below the wrist crease.
- Locate the two large tendons running down the center of your wrist.
- Place your thumb just below your index finger, between the two tendons—this is pressure point P-6.
- Press down firmly with your thumb (or index finger), applying steady pressure.
- Move your thumb in a circular motion for two to three minutes.
- Repeat on the other wrist if needed.
You should feel slight tenderness or aching, but not pain. Repeat this technique several times a day until nausea subsides.
Harness Aromatherapy
Aromatherapy can provide natural relief from nausea by utilizing the scents of essential oils. Inhaling certain oils can signal your brain to calm your stomach and reduce the feeling of needing to vomit.
Essential oils that may help include:
- Peppermint
- Spearmint
- Cardamom
- Ginger
- Fennel
- Lavender
- Lemon
- Clove
- Chamomile
:max_bytes(150000):strip_icc()/GettyImages-622842984-2435d4842d8142498a51874127548817.jpg)
Using essential oils for aromatherapy can help calm nausea.
Use essential oils by diffusing them in a room or adding a few drops to a bowl of hot water, leaning over it, and inhaling the steam. Be cautious with hot water to avoid burns, and never ingest essential oils, as they can be toxic.
Prioritize Rest and Relaxation
If you’ve been vomiting, the initial step is to rest your stomach. Avoid eating or drinking for a few hours after vomiting to allow your stomach to recover.
When feeling nauseous, sit quietly and minimize movement. Avoid lying down immediately, as this can cause discomfort. Instead, sit upright after eating to support digestion and reduce the risk of vomiting.
Once you can eat, start with small amounts of bland food, eat slowly, and give your stomach time to digest. Resting after eating is equally important—avoid strenuous activity or sudden movements.
Identify and Avoid Nausea Triggers
Identifying and avoiding your personal nausea triggers can help prevent vomiting. Common triggers include specific foods, strong smells, and motion.
To minimize exposure:
- Ensure good ventilation. Open windows or use fans to prevent strong food odors from building up.
- Avoid strong smells. Use unscented products and stay away from areas with strong odors.
- Eat in a calm environment. Reduce loud noises and bright lights.
- Rinse your mouth. Do this before and after eating to remove lingering tastes that might worsen nausea.
Pay attention to what worsens your nausea to effectively avoid these triggers.
Practice Deep Breathing Exercises
Deep breathing exercises can reduce nausea and vomiting by calming the body, improving breathing, and supporting digestion. Slow, deep breaths signal the brain to relax.
One effective technique is diaphragmatic (belly) breathing:
- Sit or lie down comfortably.
- Place one hand on your chest and the other on your belly.
- Inhale deeply through your nose, letting your belly rise while keeping your chest still.
- Hold your breath for two seconds.
- Exhale slowly through your mouth for about six seconds and feel your belly fall.
- Repeat for five to fifteen minutes.
Another method is 4-7-8 breathing:
- Inhale through your nose for four seconds.
- Hold your breath for seven seconds.
- Exhale slowly through your mouth for eight seconds.
- Repeat a few times until you feel relief.
Medication Options
Both over-the-counter (OTC) and prescription medications can help control vomiting.
OTC options include:
- Dramamine (dimenhydrinate): An antihistamine for motion sickness.
- Meclizine (Bonine, Antivert): Another antihistamine for motion sickness and vertigo.
- Pepto Bismol (bismuth subsalicylate): Coats the stomach lining to reduce nausea from conditions like stomach flu and indigestion.
Consult a healthcare provider to determine the most effective medication for your specific condition.
Lifestyle Changes
Making a few lifestyle changes can help reduce nausea and vomiting:
- Avoid hard-to-digest foods: Opt for low-fat, easy-to-digest foods.
- Minimize strong smells: Try eating cold foods and have someone else cook if needed.
- Separate liquids from meals: Drink fluids 30 to 60 minutes before or after eating.
- Avoid lying down after eating: Stay upright for at least two hours.
- Limit alcohol and carbonated drinks: Stick to water, herbal teas, or electrolyte drinks.
When to Seek Medical Attention
Most cases of vomiting resolve on their own, but it can sometimes indicate a more serious condition. Seek immediate medical attention if:
- You suspect poisoning.
- Vomiting lasts longer than 24 hours.
- You’re unable to keep fluids down.
- You’re vomiting blood.
- You have severe abdominal pain.
- You experience a severe headache with a stiff neck.
- You show signs of dehydration.
In Summary
When you can’t keep down food, resting your stomach, drinking clear fluids, and gradually reintroducing gentle foods are crucial steps. By avoiding triggers and incorporating relaxation techniques, you can manage and prevent further nausea. If symptoms persist, consult a healthcare provider to ensure a safe and effective recovery.
