Effective Natural Remedies for Nausea: Tips and Strategies

1. Ginger

Ginger is a well-known remedy that has been used for centuries to ease nausea. Although scientists are still studying exactly how it helps, it appears that compounds in ginger might work similarly to some anti-nausea medications. Whether you’re dealing with morning sickness, chemotherapy-induced nausea, or even the jitters from travel, try incorporating ginger into your routine. Experts often suggest around 1,500 mg a day, but listen to your body—too much might lead to heartburn.

2. Peppermint Aromatherapy

Take a deep breath—peppermint might be the fresh twist you need! Studies have found that inhaling peppermint essential oil can reduce symptoms of nausea, sometimes working quickly to ease your discomfort. If you prefer a warm cup of peppermint tea, it could provide similar benefits. Just be cautious with peppermint oil ingestion since research on its safety is still emerging.

3. Acupuncture or Acupressure

Rooted in traditional Chinese medicine, both acupuncture and acupressure target specific points on your body to help alleviate nausea. The Neiguan point (P6) on your wrist is one you can easily stimulate by pressing down for about a minute on each side. Whether you visit a professional or try acupressure on your own, many have found relief with this ancient method.

4. Lemon

The refreshing scent of lemon isn’t just invigorating—it may also help calm nausea, especially during pregnancy. Inhaling fresh lemon essential oils or simply cutting a lemon to release its aroma can ease queasiness. If you're on the go, a small vial of lemon oil can be a handy alternative.

5. Controlled Breathing

Deep, slow breaths can work wonders. A simple breathing exercise—inhale through your nose for three counts, hold for three, and then exhale slowly for three—might help settle your stomach. These techniques have been shown to reduce nausea in various situations, from post-surgery recovery to chemotherapy.

6. Certain Spices

Some spices, such as fennel, cinnamon, and cumin, have long been used in traditional remedies to soothe nausea. While much of the supporting evidence comes from personal stories and older studies, they might help reduce symptoms in some cases. Keep in mind that the effective amounts reported in studies are often higher than what you’d typically use while cooking.

7. Muscle Relaxation

Sometimes, tension in your muscles can make nausea worse. Techniques like progressive muscle relaxation—where you intermittently tense and then relax different muscle groups—can help calm both your body and mind. Even a simple massage, especially a foot massage, might provide relief if you’re dealing with chemotherapy-induced symptoms.

8. Vitamin B6 Supplements

Particularly for those experiencing morning sickness, vitamin B6 (or pyridoxine) has shown promising results as a natural alternative to medications. Generally, doses of 10–25 mg taken several times a day can help ease nausea without many side effects. As with any supplement, it’s wise to consult with your healthcare provider.

9. Dietary Changes

Tweaking your diet might be a simple yet effective way to combat nausea. Try opting for a bland diet featuring easy-to-digest foods like bananas, rice, applesauce, crackers, or baked potatoes. Smaller, more frequent meals can also help, and if possible, choose protein-rich options over heavy, fatty foods. After eating, try to remain upright for 30–60 minutes to help prevent discomfort.

10. Stay Active

Regular physical activity can improve your overall well-being, including reducing nausea. Studies suggest that even a short session of yoga, resistance training, or light exercise might help lessen nausea symptoms. If you’re not moving much during the day, consider a gentle walk or a beginner’s yoga session—your body might thank you!

11. Hydrate Well

Dehydration often worsens nausea, so keeping your fluids up is key. Drinking water throughout the day, or opting for electrolyte-rich beverages like sports drinks, broths, or even mineral water, can help replenish lost fluids. This is especially important if nausea is accompanied by vomiting.

Frequently Asked Questions

• What relieves nausea fast? Deep breathing exercises—trying a simple technique of inhaling, pausing, and exhaling—can quickly help settle your stomach.
• What is the best home remedy for nausea? Options like staying active, drinking water, and eating a bland diet often help manage nausea over the long term.
• What can I drink for nausea? Peppermint tea is a popular choice that many find effective, thanks to its calming properties.
• What herbs are good for nausea? Ginger is a standout, while herbs like cinnamon and fennel might also offer relief, especially during menstruation.