Practical Advice for Handling Chronic Nausea

(at least, this stuff seems to help me...)

2026/08/05

I began experiencing chronic nausea approximately a year ago now due to various health conditions that ultrasounds, blood tests, x-rays and various other diagnostic procedures were unable to identify at the time (leading to a gastroscopy referral down the line), although it's been a lifelong issue for me due to a combination of appetite issues, avoidant food intake patterns, and sensory issues relating to autism. Whenever I began experiencing it daily last year, I found that a lot of the commonly provided or medically standard 'solutions' for dealing with nausea weren't effective for me.

The following list is a compilation of strategies that I have found have actually helped me during flare ups, which I'm hoping may also be useful to someone else out there who might also be experiencing the same confusion or frustration that I have in the past whenever conventional or doctor-recommended nausea-reducing strategies didn't work for me, or were simply too vague.

• Eat before you feel hungry: The most important preventative measure I have discovered for my nausea is to to avoid allowing myself to become hungry at all where possible. Whenever my stomach is empty it makes me feel significantly more nauseous than my usual constant baseline level, which in turn makes me unable to eat even 'safe' foods. This leads to more hunger, thus more nausea, and it becomes a vicious cycle very quickly. Trying not to skip meals is essential for prevention. I used to fast because I thought it would be good for my health, but it ended up contributing significantly to stomach discomfort and acid reflux instead. It's usually best to prioritise calories in, no matter the food, although highly acidic foods (or fatty foods) can sometimes exacerbate symptoms for me if I'm not careful.


• Sniff peppermint oil or isopropyl alcohol: A friend told me about sniffing isopropyl alcohol during my first ever severe flare up whenever I was having incredibly intense vomiting episodes, and it was the only thing that provided me with a semblance of consistent relief. I later discussed the technique with an ambulance worker I met who confirmed that he used it on patients experiencing severe nausea, so it seems like it's a fairly common practice.

  Eventually I began having concerns over the potential health implications of inhaling such a strong substance, so I began sniffing organic peppermint essential oil during flare ups instead and it works incredibly well for me (if not better than the alcohol ever did) and I never travel anywhere without a bottle — although, in a pinch, I have been known to sniff vodka straight from the bottle for the sake of nausea relief. Try explaining why you need a bottle of vodka to someone during a nausea flare up and enjoy the bewildered faces. :D



• Snack on ginger chews: Whenever I'm nauseous these are one of the only things I can usually stomach, if I can handle solids at all. Ginger is supposed to aid nausea relief, but I also find that the spiciness of them can help to distract me from my symptoms sometimes. They're not a cure, but they're a little thing that can provide some relief during less severe episodes. I only buy the ones with as few ingredients as possible, made with cane sugar.


• Carry electrolytes everywhere: I usually use the Liquid IV brand, but I've had success with other brands too, and I'm sure it doesn't matter hugely which you choose. Whenever I'm unable to keep down solids (or even fluids) and am malnourished, vomiting, dehydrated, or all of the above, these are essential. Whenever I travel they're an absolute necessity for me, as my worst vomiting and nausea flares tend to happen during travel, which is often whenever your body is already under a lot of stress. Whenever I can't get any calories into my body at all, these are often the only thing I can stomach and they keep me from fainting.


• Avoid the standard BRAT diet if it doesn't work for you: The 'BRAT' diet is usually what doctors recommend for nausea (bananas, rice, applesauce, and toast), although I've had absolutely zero success with it. Crackers are another commonly recommended food that cause my nausea to become much worse, and even trigger vomiting. A lot of these foods dry out your mouth out even more whenever dryness of the mouth is often associated with vomiting, and I find them damaging rather than helpful. It's worth experimenting with alternative foods if you can, because different things will work for every person.


• Consume meal replacement drinks: I discovered these (through Huel) during a trip I took to London this year where I had an awful flare up. I couldn't eat solid food for days, and whenever nausea reaches this stage the critical point is to get calories of any kind in where possible. Normally I am very firm about only eating whole foods where possible, but when flare ups are severe these are often the only viable option, and they're an absolute lifeline. My doctor prescribes me medical meal replacement shakes now, although the flavour, smell, and texture often make me nauseous, so I blend them with frozen fruits and fruit puree where possible to attempt to change the flavour and texture and I find it works very well. I make sure to always keep these on me when I'm travelling, as whenever I can't keep down solids these ensure I'm still receiving some form of calories and nutrients to prevent total malnutrition.


• Try prescription antiemetics: I cycle between ondansetron and cyclizine, with varying success. Cyclizine is more effective for me in certain situations, but it turns me into a total zombie a lot of the time because it acts as a sedative. I regularly need to take these daily, although in my experience they absolutely do not rid you of symptoms completely. Different medications also work for different people at different times, and side effects can vary. These aren't the cure-all for me that they were initially advertised to be, but they are a useful tool to have.


• Avoid tight or elasticated clothing: For me, this puts pressure on my abdomen and other parts of my body that can either trigger or significantly worsen existing nausea symptoms.


• Consider using a heating pad: As this provides a strong sensation to a localised area on my body that I can easily control, I find it can help to alleviate my discomfort slightly by distracting me a little from my symptoms. Something an old occupational therapist once taught me is that if a specific sensation feels overwhelming and you can't seem to reduce it, distracting yourself by focusing on another sensation can sometimes help. I imagine that's essentially what this is. It's also why I suck on strong cinnamon mints or eat ginger chews whenever I feel overwhelmed.


• Carry emesis bags for peace of mind: I always keep these on me whenever I'm commuting or travelling anywhere as that's where I'm most likely to experience a flare up away from a bin or bathroom where I can safely vomit. They provide me with peace of mind for the worst case scenario, and make things less embarrassing if something does go wrong. I find that the peace of mind they provide sometimes makes me feel slightly less nauseous, which is a nice bonus.


• Practice slow breathing techniques: Whenever I have a severe episode this is one of the only things I can seem to manage, and it usually helps me to hold myself back from vomiting even if only for a short time. This and isopropyl alcohol or peppermint oil are my main 'last resort' preventative measures. Whenever you are already low in calories or have an irritated stomach, you do not usually want to vomit anything else up, despite what many people claim about it being 'best to get it out'.


• Avoid looking at moving images: Despite how tempting it is sometimes to try to distract myself with videos or movies whenever I'm stuck in bed sick, I usually find that moving images make my nausea worse and vomiting more likely. Maybe it's because it's overstimulating somehow, or causes something akin to motion sickness.


• Sit and sleep propped up to prevent acid reflux: This can help to stop nausea from worsening. It's hard to sleep propped up, in my experience, but worth the effort.


• Drink herbal teas after meals: Specifically peppermint, ginger, and turmeric teas help me. Sometimes I find lemongrass also helps. They can aid with digestion directly after eating, which is a helpful preventative measure.


• Avoid stress or unnecessary travel: In general, I try to keep my commuting and general schedule to a minimum in any way possible without completely compromising my ability to gain new experiences. My quality of life is a lot better whenever I stay in familiar environments and routines, and whenever I do travel, I try to make the process as smooth as possible by planning ahead thoroughly. The best case scenario is that I travel with someone familiar (like my best friend, who regularly travels to America with me), but I have solo travelled intercontinentally multiple times and managed to get through the trip using the other methods aforementioned. I also bring a lot of familiar comfort items with me when travelling to try to reduce stress in any way I can manage.