Home nurse Nessa Robins shares her light snacks to combat motion sickness

Motion sickness most commonly affects children, pregnant women and those who are prone to migraine. It is frequently associated with boat trips but, as many of us know, it doesn’t discriminate between water, land or air.

For as far back as I can remember, even a 20-minute car journey had the ability to induce nauseating symptoms. Dizziness, a headache, nausea and even vomiting are common complaints for those prone to motion sickness.

Motion sickness is thought to occur when the brain is receiving conflicting signals from the body, inner ear and eyes. The body signals that we are sitting still, yet our eyes are telling our brains we are moving. The confusion leads to the onset of motion sickness.

For car journeys, being the driver can alleviate some of the symptoms, but when driving isn’t an option, it is vital to have a plan of action prior to taking to the road. If you are a passenger, it’s never a good idea to read or focus on something close, such as a screen. Instead, try to focus on one point in the distance, such as the horizon.

The position where you sit in a vehicle can ease or acerbate your motion sickness. Many people find it helpful to sit in the front passenger seat. If on a train, it might help to sit facing the direction in which it is moving. If you are on a plane, a seat near the front is said to be the preferred spot to avoid or limit symptoms. Poor ventilation in a vehicle, strong odours and overheating will also worsen symptoms. In the car, open the window slightly or open an air vent if on a plane. Fresh air can greatly help to ease the feeling of sickness.

Some care needs to be taken as to what is consumed in the day prior to a long journey. It is vital to be well hydrated in the 24 hours prior to travelling and to sip water during the journey. Avoid alcohol and foods that are difficult to digest, such as spicy or greasy foods, and limit caffeine. In the hours prior to travelling, eat some snacks that are easy to digest. During the journey, if symptoms are occurring, snack on something light, such as a dry cracker. Even if nauseated, it’s still important to eat, as an empty stomach can often encourage nausea and lead to vomiting.

It can be difficult to wholeheartedly recommend the best route for a nausea-free journey as many different factors can affect the onset of symptoms. However, being well hydrated, regularly snacking on light, easy-to-digest foods and fresh air, where possible, may help to make the journey a little more comfortable.

Wholemeal Multi-Seed Crackers

To minimise the feeling of nausea when travelling, it’s important to snack on light, easy-to-digest foods. These crackers can be baked three days in advance and kept in an airtight container.

200g plain flour, plus extra for dusting

150g wholemeal flour

1 tsp salt

200ml water

50ml olive oil

1 tbsp honey

1 tbsp sunflower seeds

1 tbsp sesame seeds

1. Preheat the oven to 180°C/fan 160°C/gas four. Line two large baking trays with greaseproof paper.

2. In a large bowl, combine the flours with the salt. Mix together the water, oil and honey, and add to the dry ingredients.

3. Stir together using a wooden spoon. Using your hands, bring the mixture together to form a ball of dough. If very sticky, sprinkle over a little more flour.

4. Turn the dough out on to a floured work surface. Knead the dough lightly and flatten the ball of dough slightly. Sprinkle over the sunflower and sesame seeds and roll out the dough until it’s fairly thin.

5. Using a sharp knife or a pizza cutter, cut the dough into rectangular-shaped crackers. Carefully transfer, using a spatula, to the prepared trays.

6. Bake in the preheated oven for 18-20 minutes, depending on their thickness, until they are turning a slight golden colour. Once baked, transfer to a wire rack to cool completely.

Nut & Date Clusters

Avoiding an empty tummy is crucial to managing nausea. Low-sugar, high-protein snacks can help to make you feel fuller for longer and, in turn, ease nausea. Prior to travelling, a small portion of a protein-rich food, such as a boiled egg or grilled fish or chicken, are all good options. These clusters are packed with nuts, which are a good source of healthy fats, fibre and protein, while the dates are rich in natural sugar. For the journey, a handful of unsalted nuts make for a good snack option. However, a batch of these would give the whole family something tasty.

100g almonds, plain & unsalted

100g pecans, plain & unsalted

50g walnuts, plain & unsalted

1 tbsp cinnamon

75g oats

20 dates

50ml coconut oil

50ml honey

1tsp vanilla extract

1. Preheat the oven to 180°C/fan 160°C/gas four. Line a swiss roll tin with some greaseproof paper.

2. Roughly chop the almonds, pecans and walnuts. Place in a large bowl with the cinnamon.

3. Using a food processor, blitz the oats and dates together for about 30 seconds. The dates will be well chopped. Transfer to the bowl with the nuts.

4. Place the coconut oil, honey and vanilla extract in a small saucepan over a low heat, stirring continuously. Once the mixture has melted, remove from the heat. Add to the bowl with the dry ingredients and stir well to combine.

5. Tip into the tin and lightly press the mixture in evenly. Place in the preheated oven for 18-20 minutes until lightly golden.

6. Take from the oven and allow to cool for at least three hours before cutting into chunks. Keep in an airtight container.