The fastest relief for sickness depends on what kind you’re dealing with, but a few strategies work across the board: staying hydrated, eating simple foods, and using targeted remedies like ginger, peppermint, or zinc. Whether you’re battling nausea, a stomach bug, or a respiratory cold, there are effective options you can start at home right now.
Settling Nausea and Vomiting
Ginger is one of the most studied natural remedies for nausea. It works by lowering levels of serotonin in the gut, which is a key chemical trigger for the vomiting reflex. It also speeds up stomach emptying, which helps when food feels like it’s sitting in your stomach like a brick. Fresh ginger tea, ginger chews, or ginger capsules all deliver the active compounds. Most studies showing benefit use the equivalent of about 1 to 1.5 grams of dried ginger per day, split into a few doses.
Peppermint is another strong option, especially for cramping and bloating that accompany stomach sickness. The menthol in peppermint oil relaxes the smooth muscle lining your digestive tract by blocking calcium channels that trigger contractions. Peppermint tea is the gentlest way to get this effect. If you’re dealing with intestinal cramping alongside nausea, peppermint can calm both.
For nausea that won’t quit, try pressing on a point called P6 on the inside of your wrist. It sits about two finger-widths below the crease of your wrist, between the two tendons you can feel when you flex your hand. In a clinical trial of patients with severe nausea and vomiting, 93.3% of those using P6 acupressure improved to only mild symptoms within 24 hours, and over a quarter needed no anti-nausea medication at all. Sea-Band wristbands work on the same principle if you don’t want to press the spot manually.
Managing a Stomach Bug
With gastroenteritis (the “stomach flu”), the biggest risk isn’t the virus itself but the fluid you lose through vomiting and diarrhea. Start with small, frequent sips of water, diluted juice, or an oral rehydration solution. Don’t gulp large amounts at once, as that often triggers more vomiting. Ice chips or popsicles work well if even sips feel like too much.
The classic BRAT diet (bananas, rice, applesauce, toast) is fine for the first day or two, but you don’t need to limit yourself to just those four foods. Brothy soups, oatmeal, boiled potatoes, crackers, and unsweetened dry cereal are equally easy on your stomach. Once things settle, add back more nutritious options like cooked carrots, skinless chicken, fish, eggs, avocado, and sweet potatoes without the skin. These are still bland enough to tolerate but provide the protein and nutrients your body needs to actually recover.
Over-the-counter bismuth subsalicylate (the active ingredient in Pepto-Bismol) can help with nausea, vomiting, and diarrhea from a stomach bug. It works by forming a protective coating on the stomach lining, blocking bacteria from attaching, reducing inflammation, and promoting fluid absorption in the intestines. One important caution: don’t give it to children or teenagers with flu-like symptoms, as the salicylate component carries a risk of Reye’s syndrome, a rare but serious condition.
Fighting a Cold or Flu
If your “sickness” is a head cold or respiratory infection, zinc lozenges are one of the few remedies with solid evidence behind them. Starting zinc within the first 24 hours of symptoms can shorten a cold by about 33%. The effective dose is around 80 mg of elemental zinc per day, taken in lozenge form throughout the day. Higher doses don’t appear to work any better. Look for lozenges made with zinc acetate or zinc gluconate that don’t contain citric acid or other ingredients that bind to the zinc and reduce its effectiveness. A course of one to two weeks at this dose is considered safe.
For coughs, honey performs surprisingly well. In a study comparing honey to dextromethorphan (the active ingredient in most over-the-counter cough suppressants), honey was better than no treatment for reducing nighttime cough frequency, while dextromethorphan was no better than doing nothing at all. A spoonful of honey before bed, or stirred into warm water or tea, coats the throat and calms the cough reflex. This applies to children over age one and adults. Never give honey to babies under 12 months.
Beyond specific remedies, the basics matter: rest genuinely helps your immune system work faster, warm fluids loosen congestion and keep you hydrated, and humid air (from a shower or humidifier) eases irritated airways.
Staying Hydrated When You Can’t Keep Much Down
Dehydration is the complication that turns manageable sickness into something more serious. In adults, early signs include a dry mouth, dark yellow urine, and feeling lightheaded when you stand. In children, watch for sunken eyes, skin that stays “tented” when you pinch it, a weak or rapid pulse, and fewer wet diapers. The presence of any two of those signs in a child suggests at least 5% fluid loss, and three or more signs points to 10% or greater, which needs medical attention.
Oral rehydration solutions (like Pedialyte or store-brand equivalents) replace both water and the electrolytes you lose through vomiting and diarrhea. They work better than plain water because the sodium and glucose help your intestines absorb fluid more efficiently. If you don’t have a rehydration solution handy, alternate between water and something with a little salt and sugar, like broth or diluted sports drinks. Avoid anything with a lot of sugar, caffeine, or dairy until your stomach has clearly turned a corner.
What to Avoid While Sick
Certain common choices can make sickness worse. Greasy, spicy, or heavily seasoned foods irritate an already inflamed stomach lining. Dairy can worsen nausea for some people, though plain yogurt is usually tolerated. Caffeine and alcohol both increase fluid loss. Lying completely flat can worsen nausea and acid reflux, so propping yourself up slightly with pillows helps if you need to rest in bed.
Avoid forcing yourself to eat large meals. Your appetite drops during illness for a reason: your body is redirecting energy toward your immune response. Small, frequent bites of bland food give you fuel without overwhelming your system. As your symptoms ease, your appetite will return naturally, and that’s the signal to start eating more normally again.