Breathe deeply and slowly and wait for the discomfort to subside before eating anything.

When eating, it may be useful to leave the window open to let fresh air in or to use a fan to reduce odours and promote a feeling of freshness.

After meals, sitting or lying down with the upper part of the body straight for up to an hour may help avoid nausea or vomiting.

• Especially on days when vomiting is frequent.
• Sometimes carbonated drinks can reduce the sensation of nausea (fizzy water, cola, or ginger ale…).
• Ice lollies and jelly can also help keep you hydrated.

• It is best not to drink during meals, as this promotes a feeling of fullness or bloating.

• Choose white meat, lean cold meat and ham, or white fish.
• Avoid cooking food that generates strong smells and odours, such as fried, sautéed, or grilled foods. Fried foods, apart from giving off a stronger odour that can be unpleasant, are also more difficult to digest and can cause more nausea.
• If odours are bothersome, avoid cabbage or cauliflower, and cook in ways that generate few fumes and odours, such as cooking en papillote, microwaving, boiling or marinating, and avoiding frying or high-temperature grilling.

Cold foods give off fewer bothersome smells than hot food, so they may be better tolerated: pasta salads, sandwiches, cold soups, homemade ice creams, etc.

Avoid certain sauces, aromatic herbs, hot spices, etc., as they may promote nausea.

Ginger and mint can have a calming effect on nausea. Either fresh or powdered, both can be added to herbal teas, ice cubes, jellies, ice cream, popcorn or on top of foods such as bread, salads, pasta or in cooked dishes.

Dry foods are generally better tolerated. For example, toast, crackers, breadsticks, rice and corn cakes, nuts, banana chips, dried coconut, etc.

• For the first few hours, do not eat anything. Only drink small sips of fresh water every 10-15 minutes.
• After four to six hours, the amount of fluid intake (rehydration drinks or isotonic drinks) can be progressively increased.
  

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  Mix the juice of two lemons, a tablespoon of honey, a dessert spoon of sea salt and a dessert spoon of bicarbonate of soda in a litre of water. When these ingredients dissolve, leave in the fridge until cool.

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• After 24 hours without vomiting, start an easily digestible diet (preferably with cooked and soft foods) and always choose cooking methods such as steaming or boiling.
• Start introducing dry foods, as they are better tolerated (bread, toast, crackers, breadsticks, etc.).
• If vomiting has been occurring for two days in a row, contact your doctor or nurse to avoid possible dehydration.