There are people who eat more in stressful situations, and others who cannot put anything in their mouth. And there is one more symptom, which is perhaps talked about a bit less – nausea. Not because of food poisoning, but due to tension. Usually, it is felt before an important exam, or a lecture in front of many people, maybe before a flight, or before an important meeting there is increased bowel activity, as well as stomach discomfort.
So to understand why this happens, it is important to remember that stress manifests first in our digestive system. When we are under pressure, the nervous system switches to survival mode: The heart rate increases, hormones such as adrenaline and cortisol are released, and the activity of the digestive system changes: Blood is directed to the muscles and the normal digestive activity is disrupted, which can lead to a slowdown (nausea) or, alternatively, overactivity (stomach pain and frequent bathroom visits).
There are also those who feel this more strongly – people with a sensitive bowel, or with other stomach problems (reflux, heartburn, Helicobacter, acidity).
And now for the most important question – what can be done about it? Here are some basic recommendations:
Do not reach extreme hunger
The combination of hunger with stress is one of the strongest causes of nausea.
Even if there is no appetite, it is better not to reach a state of long hours without food. Something small in time can prevent worsening later.
Choose “dry” and easy-to-digest foods
During nausea, it is better not to overload the stomach. Simple foods work best: Toast, crackers, white rice, potato, banana. They are not heavy, not fatty and not seasoned, so the body handles them more easily.
Whole wheat pretzels are also a reasonable choice for sensitive stomach conditions, they are a baked snack, low in fat, and in a 25-gram serving (about a disposable cup) there are only about 100 calories, which makes them suitable as a snack also for those who maintain their weight.
Choosing the right dairy products
Many of us suffer from sensitivity to lactose, which is the sugar in milk. Liquid milk not only contains lactose in a relatively higher amount compared to cheeses – but this lactose also appears in liquid form, which makes it more available for absorption in the digestive system.
If there is digestive sensitivity these days, milk in coffee is not a good idea.
It is important to add that in soft cheeses such as cottage or white cheese the amount of lactose is also relatively lower, and – the solid texture slows the absorption rate, so there is less risk of reactions such as gas or stomach pain.
Important tip – yogurt causes even fewer stomach pains due to the probiotic bacteria in it, which themselves break down the lactose. The more time passes from the production of the yogurt to the moment of its consumption – more lactose is broken down! What does that mean? That it is probably better to wait with the yogurt and eat it closer to the last date written on the package, and not the opposite as with other products!
Ginger infusion
Ginger is one of the few things that have been proven to help with nausea. You can drink ginger tea, add fresh root to hot water or even incorporate it into the diet. Large quantities are not needed, even a small amount can help.
Drink – but not all at once
Mild dehydration can worsen nausea. On the other hand, drinking a large amount at once can also burden. Therefore, it is better to drink small sips throughout the day, water or gentle infusions.
Be careful with coffee on an empty stomach
Many people drink coffee when they are stressed, but coffee on an empty stomach may worsen nausea. It increases acidity and irritates the stomach. If you drink, it is better after eating something small. This applies to any type of coffee, including black coffee.
Eat small amounts and frequently
Instead of large meals, it is better to spread eating throughout the day. Small portions ease the stomach and prevent overload that can worsen the feeling.
Magnesium – sometimes helps indirectly
There are people who report that magnesium helps them relax in general. When the body is more relaxed, the digestive system also behaves in a more balanced way. It is not a magic solution, but sometimes it does help.
In this case as well, pay attention to the type of magnesium – if it is written on the package or in the table that the substance is “magnesium oxide” then it may actually do the opposite – it relaxes the intestinal muscles, and therefore may worsen the situation (cause diarrhea) and not help.
Listen to the body
This may be the most important tip. It is true that it is not advisable to avoid eating for long hours, but if the body signals that it is not suitable to eat right now, there is no need to fight it. You do not have to force food in just because “you need protein” or because it is mealtime. Sometimes it is better to stop, breathe, drink something warm, and wait for the feeling to calm down. After that, you can return to eating gradually.