If you've recently attended a work Christmas party or a festive gathering with friends and are feeling a little worse for wear, this article is for you. While the best way to avoid a hangover is not to drink at all, that's often easier said than done during the holiday season.
With celebrations in full swing and mulled wine flowing, Plenish Nutritionist Katie Morley shares four top nutrition tips to help cure your hangover and restore your energy - so you can quickly bounce back into action and feel your best.
Boost Your Hydration Levels
Alcohol is a diuretic, meaning it causes the body to lose water. To combat dehydration, it’s important to hydrate properly and replenish lost electrolytes. While drinking plain water is a key way to stay hydrated, juices, juice shots, soups, and herbal teas also contribute to your overall daily fluid intake.
You can also hydrate through water-rich fruits and vegetables like watermelon (92% water), strawberries (91%), peaches (89%) and oranges (88%). Supplementing with electrolytes can help the body retain water as well. While drinking alcohol, try to have a glass of water after each alcoholic beverage to reduce the risk of dehydration - your body will thank you later!
Incorporate Antioxidant-rich Foods
Increasing your intake of antioxidant nutrients - such as vitamin C, vitamin E, quercetin, Co-enzyme Q10 and N-acetyl-cysteine - may help protect against alcohol's toxic effects. You can do this by incorporating a variety of colourful fruits and vegetables into your diet, specifically cruciferous vegetables like kale, broccoli, Brussel sprouts and cabbage, along with berries, leafy greens, and walnuts.
Curcumin, a compound found in turmeric that gives the spice its bright yellow color, also has powerful antioxidant properties. It helps reduce inflammation in the body and may alleviate hangover symptoms. Try adding more turmeric to your diet with our Turmeric Defence Juice Shot.
Prioritise Complex Carbohydrates
Complex carbohydrates can be a great ally in managing hangover symptoms. They provide a slow, steady release of sugar into the bloodstream, which may help to improve mood and reduce fatigue. After consuming alcohol, blood sugar imbalances can occur because the liver prioritises processing alcohol over regulating blood sugar. This can lead to low blood sugar, especially with excessive drinking.
Foods rich in complex carbohydrates - such as oatmeal, brown rice, quinoa, sweet potatoes, whole wheat toast, beans and lentils - can aid in stabilising blood sugar levels and may alleviate digestive issues caused by inflammation following alcohol consumption.
Increase Your Intake of Vitamin C and Vitamin B-Rich Foods
Vitamin C helps reduce nausea, fatigue and headaches associated with drinking. Focus on foods like citrus fruits, peppers, strawberries, blackcurrants, broccoli, Brussels sprouts and potatoes to boost your intake. For a convenient way to get 100% of your daily recommended Vitamin C, try our Ginger Immunity Juice Shot.
In addition, B-vitamins can help ease hangover symptoms by supporting the body’s alcohol metabolism and replenishing nutrients lost during drinking. Plant-based sources of B-vitamins include legumes, nuts, dark leafy greens, avocados and mushrooms. Vitamin B12, in particular, helps with this process, and you can get 100% of your daily intake from our Turmeric Defence Juice Shot for an easy on-the-go hangover solution.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk