Natural Remedies for Nausea Relief: Soothe Your Stomach at Home

Understanding Nausea: What's Making You Queasy?

Nausea, that unpleasant feeling of wanting to vomit, can strike at any time. Pinpointing the cause is the first step toward effective relief. From the everyday to the more complex, understanding the potential triggers can help you choose the right natural remedy.

Common culprits include:

• Motion Sickness: That churning feeling in your stomach when traveling by car, plane, or boat.
• Morning Sickness: Affecting many pregnant women, usually during the first trimester.
• Food Poisoning or Stomach Flu: Infections that irritate the digestive system.
• Medications: Some drugs list nausea as a side effect.
• Anxiety or Stress: Emotional distress can manifest physically as nausea.
• Migraines: Nausea is a frequent companion to migraine headaches.
• Dehydration: Not enough fluids can upset your stomach.
• Overeating: Consuming too much food, especially fatty or spicy foods, can trigger nausea.

Ginger: Nature's Nausea Navigator

Ginger, a time-tested natural remedy, has a proven track record for combating nausea. Research suggests that ginger contains compounds called gingerols and shogaols, which have anti-inflammatory and antiemetic (anti-vomiting) properties. These compounds help to calm the stomach and reduce the urge to vomit.¹

How to use ginger for nausea relief:

• Ginger Tea: Steep 1-2 teaspoons of fresh, grated ginger in hot water for 5-10 minutes. Strain and sip slowly. You can also use readily available ginger tea bags.
• Ginger Candies or Chews: These are convenient for on-the-go relief, especially for motion sickness. Look for candies that contain real ginger, not just flavoring.
• Ginger Ale: Choose a ginger ale made with real ginger. Many commercial brands contain little to no actual ginger.
• Ginger Capsules: If you don't like the taste of ginger, capsules are a good option. Follow the dosage instructions on the package.
• Fresh Ginger: Add grated or chopped ginger to your meals. It's particularly effective in stir-fries, soups, and smoothies.

Peppermint: A Soothing Stomach Savior

Peppermint is another popular natural remedy for nausea, known for its calming and anti-spasmodic properties. The menthol in peppermint helps to relax the stomach muscles and reduce the intensity of nausea. ²

How to use peppermint for nausea relief:

• Peppermint Tea: Similar to ginger tea, steep peppermint leaves (fresh or dried) in hot water for 5-10 minutes. Strain and sip slowly.
• Peppermint Oil: Inhaling peppermint oil can help to ease nausea. Place a few drops on a tissue or cloth and inhale deeply. You can also dilute peppermint oil with a carrier oil (like coconut oil) and apply it to your temples or the back of your neck.Caution: Never ingest undiluted peppermint oil.
• Peppermint Candies: Sucking on peppermint candies or lozenges can provide quick relief.

Important Note: Peppermint can worsen acid reflux in some individuals. If you experience heartburn after using peppermint, discontinue use.

Acupressure: Tapping into Relief

Acupressure, an ancient Chinese technique, involves applying pressure to specific points on the body to stimulate energy flow and promote healing. The P-6 (Neiguan) point on the inner wrist is particularly effective for relieving nausea and vomiting. Studies have shown acupressure at this point can be effective in pregnancy-related nausea, post-operative nausea, and chemotherapy-induced nausea.³

How to use acupressure for nausea relief:

1. Locate the P-6 point: Place the first three fingers of your right hand on the inside of your left wrist, with the edge of your index finger resting on the wrist crease. The P-6 point is located directly under the edge of your index finger, between the two tendons.
2. Apply pressure: Use your thumb to apply firm, gentle pressure to the P-6 point.
3. Massage: Massage the point in a circular motion for 2-3 minutes.
4. Repeat: Repeat on the opposite wrist. You can apply pressure to both wrists simultaneously if desired.

You can use acupressure as often as needed to relieve nausea.

The BRAT Diet: A Gentle Approach to Recovery

The BRAT diet – Bananas, Rice, Applesauce, and Toast – is a bland diet that is easy to digest. It's often recommended for people experiencing nausea, vomiting, or diarrhea. These foods are low in fiber and fat, which can help to settle the stomach.

Why the BRAT diet works:

• Bananas: Provide potassium lost through vomiting or diarrhea.
• Rice: Easily digestible and helps to absorb fluids.
• Applesauce: Gentle on the stomach and provides pectin, which can help to firm up stool.
• Toast: Simple and easily digestible.

While the BRAT diet can be helpful in the short term, it's not nutritionally complete and should not be followed for an extended period. As your nausea subsides, gradually reintroduce other foods into your diet.

Staying Hydrated: A Crucial Component of Nausea Relief

Nausea and vomiting can lead to dehydration, which can worsen your symptoms. It's crucial to stay hydrated by sipping on fluids throughout the day. Water is always a good choice, but other options include:

• Clear Broth: Provides electrolytes and is gentle on the stomach.
• Herbal Teas: Chamomile, peppermint, or ginger tea can be soothing.
• Sports Drinks: Replenish electrolytes lost through vomiting.Choose options low in sugar.
• Popsicles: Can help to hydrate and soothe a sore throat if you have a stomach bug.

Avoid sugary drinks, as they can sometimes worsen nausea.

Aromatherapy: Soothing Scents for an Upset Stomach

Certain scents can have a calming effect on the mind and body, which can help to alleviate nausea.

• Lemon: The scent of lemon has been shown to reduce nausea and vomiting, especially during pregnancy. ⁴ Simply slice a lemon and inhale the aroma, or add a few drops of lemon essential oil to a diffuser.
• Lavender: Lavender is known for its relaxing properties. Inhaling lavender essential oil can help to reduce anxiety and stress, which can, in turn, alleviate nausea.
• Chamomile: Chamomile is another calming scent that can help to soothe the stomach. Drink chamomile tea or use chamomile essential oil in a diffuser.

Lifestyle Adjustments: Preventing Nausea Before It Starts

Making certain lifestyle changes can help to prevent nausea and vomiting. These include:

• Eating Smaller, More Frequent Meals: Avoid overloading your stomach by eating small meals throughout the day.
• Avoiding Trigger Foods: Identify and avoid foods that tend to trigger nausea, such as fatty, spicy, or greasy foods.
• Sitting Upright After Eating: Lying down immediately after eating can worsen nausea and acid reflux.
• Getting Enough Rest: Fatigue can contribute to nausea. Make sure you're getting enough sleep each night.
• Managing Stress: Practice stress-reducing techniques such as yoga, meditation, or deep breathing exercises.
• Avoiding Strong Odors: Strong smells can sometimes trigger nausea. Try to avoid environments with strong perfumes, cleaning products, or cooking odors.
• Staying Cool: Overheating can sometimes lead to nausea. Keep your home and workspace at a comfortable temperature.

When to See a Doctor

While natural remedies can often be effective for relieving mild nausea, it's important to see a doctor if your nausea is severe, persistent, or accompanied by other concerning symptoms. Seek medical attention if you experience:

• Severe abdominal pain
• A high fever
• Bloody vomit or stool
• Signs of dehydration (e.g., decreased urination, dizziness)
• Inability to keep down fluids
• Nausea that lasts for more than 24 hours

These symptoms could indicate a more serious underlying condition.

Safety Considerations

While most natural remedies for nausea are generally safe, it's important to exercise caution and be aware of potential side effects or interactions.

• Pregnancy: If you're pregnant, consult with your doctor before using any herbal remedies, including ginger and peppermint. While these remedies are generally considered safe in moderation, it's always best to err on the side of caution.
• Medications: Some herbal remedies can interact with certain medications. If you're taking any prescription drugs, talk to your doctor before using natural remedies for nausea.
• Allergies: Be aware of any allergies you may have to herbs or plants before using herbal remedies.
• Dosage: Follow the recommended dosage instructions for any herbal remedies you use.

Conclusion: Finding Your Nausea Relief Naturally

Nausea can be a debilitating condition, but thankfully, there are many natural remedies that can help you find relief. From the potent power of ginger and peppermint to the calming effects of aromatherapy and acupressure, there's a natural approach for almost everyone. By understanding the underlying causes of your nausea and making informed lifestyle choices, you can regain control and soothe your stomach naturally. Remember to consult with a healthcare provider when dealing with persistent or severe symptoms.

1. Hani AL-Ghabeish, Mohammed S AL-Qahtani, Mohammed A AL-Othman, Ahmed S. Alkhateeb, “Ginger for nausea management and as a complementary treatment to chemotherapy-induced nausea: Overview of randomized trials,” Saudi Journal of Medicine and Medical Sciences, vol. 9, no. 2, p. 99, 2021. Available: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8148676/
2. Tayarani-Najaran Z, Raissi H, Khoei MT, et al. “Antiemetic activity of volatile oil from Mentha × piperita L. in chemotherapy-induced nausea and vomiting,” Integr Cancer Ther. 2013;12(1):55-9. Available: https://pubmed.ncbi.nlm.nih.gov/20675526/
3. Lee A, Fan LT. Stimulation of the wrist acupuncture point P6 for preventing postoperative nausea and vomiting. Cochrane Database of Systematic Reviews 2009, Issue 2. Art. No.: CD003281. Available: https://pubmed.ncbi.nlm.nih.gov/16237288/
4. Yavari Kia P, Safajou F, Shahnazi M, Nazemiyeh H, Faghihzadeh S. The effect of lemon inhalation aromatherapy on nausea and vomiting of pregnancy: a double-blinded, randomized, controlled clinical trial. Iran Red Crescent Med J. 2014;16(3):e14360. Available: https://pubmed.ncbi.nlm.nih.gov/24100214/