Trying Simple and Quick Fixes
Visit the bathroom. Often, people who experience nausea or generalized abdominal pain are simply in need of a bowel movement. Before you try anything else, try sitting on the toilet for a few minutes while leaning forward with your knees drawn up to your chest. This position naturally encourages bowel movement without undue stress. Don't try to force a bowel movement by straining or pushing. Undue force can cause serious complications such as hemorrhoids. If you have blood in your stool or your vomit, seek medical attention immediately; this is called hematochezia and hematemesis, respectively.
Apply a warm compress to your stomach. Warming your stomach area can help relax your muscles and reduce any tightness or cramps. Use a hot water bottle, microwavable compress, or electric heating blanket and place it over your stomach for several minutes. If you don't have any of the items listed above, fill a pillowcase or clean sock with some rice and microwave it for a minute or two. For example, lie on your back with your legs and feet elevated, or crunch your knees to your chest while rocking gently. Elevating your feet will reduce pressure on the abdominal region, release pent-up gas, and relieve discomfort.
Let yourself vomit. If you're seriously nauseated, your body might be telling you that it needs to vomit. This unpleasant action may seem like the worst-case scenario, but in fact, it's your body's way of expelling ingested bacteria, viruses, or food which are causing irritation. Just be sure to visit the doctor if you continue to vomit over several days, as it could indicate a serious underlying condition. If you're nauseated but can't vomit, try nibbling on some soda crackers. Vomiting can cause dehydration quickly, so drink electrolyte-supplemented sports drinks if you're purging more than once. These replenish the sodium and potassium in your body which it needs in order to fight illness.
Take a hot bath. Immersing yourself in warm water will increase your circulation and relax your muscles. This can mitigate abdominal pain and also help relieve any stress you're experiencing. Stay in the bath for at least 15-20 minutes and add one or two cups of Epsom salt to help draw out inflammation.
Massage your stomach. Stomach cramping may be caused by muscle constriction. You can lessen this by giving yourself a gentle massage and applying light pressure to different areas of your stomach and back. Focus on parts that feel particularly sore but don't overdo it or push or rub too hard. While massaging, focus on breathing in through your nose and out through your mouth. Deep breathing can help relax your muscles and distract you from the pain.
Take an over-the-counter medication. There are many over-the-counter medications available for run-of-the-mill nausea, indigestion, and cramping. You don't want to rely on these medications on a consistent basis, but moderate use is generally safe and effective. Follow dosage instructions carefully and ask your pharmacist for additional tips or warnings for the specific medicine you're thinking of purchasing. For indigestion, look for medications containing calcium carbonate, which will coat the stomach lining and reduce pain and nausea with little to no side effects. If pain persists after taking bismuth, try a medication with a low dose of acetaminophen rather than aspirin or ibuprofen. Just be sure not to overuse this drug, as it can eventually lead to liver damage.
Taking Home Remedies
Ingest prunes or other high-fiber foods. A common cause of stomach ache is constipation—your body needs to move its bowels, but something is blocking or impeding this movement. Ease constipation by eating or drinking fiber-rich items such as prunes, bran, or broccoli. Prunes are particularly powerful as they contain the natural laxative sorbitol, as well as packing a mean, fiber-full punch. If constipation persists after consuming fiber-rich foods and drinks, try a mild laxative such as a water-soluble powder or sennoside-containing tea. A cup of coffee can also stimulate your digestive tract muscles and cause a bowel movement. Don't gulp it down all day long, though. Coffee is a natural diuretic, so too much of it can cause dehydration and exacerbate constipation. Prune juice is known to help stimulate the bowels and get them moving. Drink a small glass in the morning, and a small glass in the evening to help with constipation.
Drink peppermint, chamomile, or ginger tea. Studies have shown that these three herbs can help mitigate nausea and general abdominal discomfort. Ginger regulates digestion, while mint and chamomile can be particularly soothing to cramped muscles. You can also chew on boiled mint leaves or drink ginger water rather than drinking teas made from these herbs. To make ginger water, toss a few chunks of ginger in hot water, steep, and strain.
Treating Chronic Indigestion or Heartburn
Watch what you eat. If you experience indigestion or heartburn frequently, focus on treating the cause of your indigestion rather than simply addressing its symptoms. Start by monitoring your consumption and meal habits. Seemingly small habits such as eating too rapidly, taking large mouthfuls, or overeating with excessive portions can aggravate your indigestion. Once you've noticed your bad mealtime habits, correct them by eating smaller meals over a longer period of time. Eating slowly allows your stomach more time to digest and smaller portions lessen its workload. Problems with the stomach after eating is called non-ulcer dyspepsia, which is also known as indigestion.
Avoid oily and spicy foods. Indigestion is frequently caused by consuming hard-to-digest foods which cause pain and increase acid production. One of the easiest ways to curb indigestion is figuring out which foods trigger dyspeptic symptoms and eliminating them from your diet. Instead, opt for bland foods such as oatmeal, broths, toast, applesauce, crackers, and rice. These items are easy to digest and thus won't put undue stress on your digestive system.
Wear clothes that are loose around your waistline. This can seem like a small consideration, but your clothes can have a big impact on indigestion and acid reflux. Super tight waists on pants or skirts can dig into your abdomen and put pressure on the lower esophageal sphincter, impeding regular digestion and causing stomach acids to rise up your esophagus. This doesn't mean you have to ditch your favorite skinny jeans. Just make sure you slip into some looser fitting clothing before digging into a big meal. Although indigestion is thought to be the cause of overactive stomach acid, it can also be the result of insufficient stomach acid. Ask your doctor if you think this could be your issue, and try a hydrochloric acid supplement if they recommend it. No matter which supplement you decide to try, be sure to follow the dosage directions and consult a doctor if you experience any side effects.
Add a probiotic to your diet. Probiotics are good bacteria that grow in your stomach and aid digestion. Studies have shown that taking probiotics can improve certain chronic digestive problems such as irritable bowel syndrome and infectious diarrhea. Eating yogurt and other cultured milk products on a daily basis can boost your probiotic levels, but make sure that you check the label and purchase products containing live cultures.
Check your consumption of nitrates and anti-inflammatory drugs. Many commonly prescribed and consumed drugs can cause indigestion or heartburn, so check your medicine cabinet to see if you're taking anything that could be contributing to your problem. Don't just quit important meds cold turkey, though. Ask your doctor if you can stop using the drugs and how you can substitute for them. Nitrates are often used for heart disease as they widen blood vessels, and common non-steroidal anti-inflammatory drugs such as aspirin and ibuprofen are typically used for addressing pain.
Rest after eating. Take a break before doing any physical activity in order to let your food digest. If you exercise too soon after eating, your body interrupts any digestion it was doing so that it can provide blood and energy to your active muscles and lungs. This interruption delays digestion and can cause a stomach ache. Sit upright or lounge for up to an hour after eating your meal. If you've just eaten a large meal with a lot of fat in it, you may need to wait two to three hours before vigorous exercise.
Consult your doctor about a prescription medication. There are many over the counter prescriptions that can treat your indigestion, but many of these have unpleasant side effects if used over a long period of time. If your indigestion persists despite making dietary changes and taking supplements, talk to your doctor and find out if there's a medicinal option to address your problem. For example, your doctor might decide to put you on a proton pump inhibitor or an H2-receptor antagonist. These medications work to lower acid production in the stomach or reduce existing acid levels.
Preventing Future Stomach Aches
Manage stress through stretching and meditation. Stomach problems including nausea and indigestion are more common if you experience high levels of stress. In order to lower your stress, try stretching slowly and meditating. These measures can all relax your body and mind while reducing your odds of future stomach pain. Recent studies suggest that deep breathing can also alleviate mild heartburn. Unlike most preventative medications, breathing exercises carry no unwanted side-effects, so there's no downside to trying it out next time you experience a bit of heartburn!
Exercise regularly. Frequent exercise boosts your metabolism and helps prevent constipation. Over a long period of time, your exercise regimen can even strengthen your digestive tract, making it more efficient and consistent at removing waste and clearing its bowels. If you take up long-distance running, you might find yourself more prone to bouts of diarrhea due to the sustained jarring impact and decreased blood flow to your bowels. You can limit these adverse side-effects by avoiding caffeine and sugar substitutes before setting off on a run.
Keep a food diary. Writing down everything that you eat on a daily basis can help you identify foods which cause indigestion so that you can avoid them in the future. You don't have to do this indefinitely, but take at least a week where you note all the foods you eat and in what quantity, as well as when you get a stomach ache and what kinds of pain were associated with it. For example, don't just write, "Pizza. Stomach ache afterward." Instead, say something like, "Two slices of pepperoni pizza. Half hour later, experienced sharp heartburn for about an hour."
Manage your weight. Studies have shown that even a little extra weight can increase your chances of painful heartburn. While the reason for this correlation is unknown, doctors speculate that it arises when fat around the belly presses against your stomach. This added pressure causes acidic fluids to rise up into your esophagus, ultimately causing heartburn. To shed some unwanted pounds, get regular aerobic exercise, cook healthy meals, hydrate frequently, and do resistance-based strength training.
Drink 2.2 liters (74 fl oz) of water per day. Your body needs plenty of water to accomplish effective digestion and regular bowel movements. Without sufficient water intake, your bowels can't excrete built-up waste, causing painful constipation, polyps, and hemorrhoids. Drink water at room temperature. Cold water can present a shock to your system, slow digestion, and even cause mild stomach aches.
Get plenty of rest. If you're fighting a stomach virus, your body needs to rest and conserve its resources in order to fight it. If you're simply suffering from acid reflux, sleep deprivation can make the problem worse by increasing the time that your esophagus is exposed to acid. If your stomach ache is keeping you up at night, ask your doctor what kind of medication you can take to promote sleep.
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