Nausea is more than just a queasy feeling — it can affect your appetite, energy levels, and overall mood. For some, especially people with chronic illness or on certain medications, it's a regular battle. But small changes in daily habits can make a big difference. Here are 10 strategies to help you feel better, naturally.
Eat small meals throughout the day
Instead of sticking to the traditional three-meals-a-day routine, try eating smaller portions more frequently. It helps keep your stomach from getting empty — a common trigger for nausea.
Choose food that appeals to you
Don’t force yourself to eat something that turns your stomach. Mild, neutral-smelling foods are often better tolerated. Let your cravings guide you — within reason.
Time your meals wisely
Pay attention to when you feel your best. Eating after a nap or during a calm moment in the day can make meals more manageable and reduce the risk of triggering nausea.
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Simplify cooking when you're not feeling well
Preparing food can be overwhelming when you're nauseous. Cook in advance when you have more energy, ask for help, or keep easy meals on hand in the fridge or freezer.
Track what helps and what hurts
Everyone reacts differently. Try to note patterns — certain smells, foods, or times of day might be making things worse, while others help settle your stomach.
Distract your mind
Sometimes nausea feels worse when you focus on it. Shift your attention with music, a light TV show, chatting with someone, reading, or getting some fresh air.
Keep your space well ventilated
Strong odors from cooking, cleaning, or even perfume can make nausea worse. Open windows, use a fan, or step outside to breathe some fresh air.
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Try gentle physical relaxation
Stress can heighten nausea. Techniques like deep breathing, progressive muscle relaxation, or lying down in a quiet, dark room can help calm both body and mind.
Be cautious with ginger
Ginger supplements are often used for nausea, but their effectiveness varies. And if you’re pregnant, breastfeeding, or taking blood thinners, it's best to consult a healthcare provider before using ginger in large amounts.
Talk to your doctor about persistent nausea
If your nausea continues, it’s time to check in with your doctor. It could be a side effect of medication or a symptom of something else — and relief might be just a conversation away.
This article is based on information from Gigtforeningen
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