MANY of us feel a slight pang of existential dread as the festive season approaches.
You’re looking forward to the month of festive cheer, but you’re also slightly concerned for your health (both mentally and physically).
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Lots of Christmas parties can mean lots of drinking, which inevitably means lots of hangovers.
A pounding headache, violent sickness and crippling anxiety are just some of the horrible costs faced the morning after the night before.
For decades, scientists have searched high and low for the perfect remedy to ease the inevitable agony that comes after one tipple too many.
But what if the secret to curing a hangover was in what you eat after you finish drinking, before you even go to bed?
Kiran Jones, clinical pharmacist at Oxford Online Pharmacy, shares an hour-by-hour guide to remedies after a big session to help you recover.
Before bed…
Chicken wings, coconut water and a vitamin B supplement
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After a night out, greasy, fried, fast food might be tempting, but Kiran says this can actually make your hangover worse.
“It can upset your digestive system and cause inflammation, slowing your body’s recovery,” he warns.
Instead, he suggests you opt for grilled chicken wings.
“These have less fat and oil yet are still rich in protein to help stabilise your blood sugar, which often drops after a night of drinking,” he says.
Pair this was a large glass (about 500ml) of coconut water.
“This is full of electrolytes like sodium, potassium and magnesium to replenish what was lost due to the alcohol’s diuretic effect,” he explains.
Finally, consider taking a vitamin B and magnesium supplement.
“Alcohol depletes B vitamins crucial for energy and brain function, while magnesium helps muscle relaxation and can reduce headaches,” he adds.
As soon as you wake up…
Lemon water, ginger tea with honey and an orange
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Waking up can be rough after a night out.
But starting the day with a large glass of water with lemon can boost hydration and aid digestion, Kiran says.
Meanwhile, ginger is a proven remedy for nausea, and honey contains natural sugars that stabilise blood sugar levels and support liver metabolism, he says.
“For best results, boil fresh ginger in water for five to 10 minutes before adding honey for sweetness,” he says.
Orange is a great snack to grab first thing in the morning as it’s high in vitamin C.
“Vitamin C supports the immune system and liver detoxification and provides natural sugars to stabilise blood sugar levels and support digestion,” Kiran adds.
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Breakfast (one hour after waking)…
Superfood smoothie and avocado on toast with eggs
Once you’ve got over the initial shock of waking up feeling groggy, whip yourself up a nutritious breakfast.
“Start by blending a smoothie for an easily digestible breakfast that’s gentle on the stomach and provides essential nutrients,” the pharmacist says.
“You can fill this with ingredients such as bananas, which are rich in potassium to replenish electrolytes, and spinach, which is high in magnesium and folate, to restore what alcohol depleted.
“Also try adding some blueberries packed with antioxidants to reduce inflammation and almond milk to provide hydration and healthy fats for energy.”
Next, the expert suggests putting together a breakfast of whole-grain toast topped with avocado and eggs.
“The avocado will provide more potassium and healthy fats to combat inflammation and stabilise blood sugar,” Kiran says.
“While the eggs contain cysteine, an amino acid that helps the liver break down acetaldehyde, a toxic by-product of alcohol.
“And the toast supplies complex carbs for steady energy release, to support concentration and combat fatigue.”
Lunch (around midday)…
Chicken or lentil soup with vegetables
You can’t go wrong with a bowl of soup to re-hydrate and restore sodium levels and other electrolytes, Kiran says.
“Chicken or lentils are great sources of protein that can stabilise your energy levels to prevent midday crashes,” he adds.
“While vegetables like carrots, celery or spinach are gentle on the stomach and full of C and B vitamins.”
You can pair this with a small portion of complex carbs like quinoa or brown rice.
“These can help replenish glycogen stores, providing a slow release of energy and supporting mental clarity,” the expert adds.
How to cut back on drinking
If you’re concerned about your drinking, a good first step is to see a GP.
They’ll be able to give advice and support on how to manage your drinking habits and cut back safely.
This might involve counselling, medicines or detox services.
There are many charities and support groups you can join or speak to, as well as helplines:
Dinner time…
Salmon with sweet potato and steamed vegetables
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The evening after a big night out, turning to Deliveroo can often seem like the only option.
But Kiran recommends putting the phone down and reaching into the fridge for something fresh.
“Swap a takeaway for a plate of goodness like fish and vegetables,” he says.
“Salmon is high in omega-3 fatty acids which help reduce inflammation and improve mood, while sweet potato is a complex carb that provides fibre and nutrients, such as vitamin C and potassium, to help fight fatigue and boost concentration.
“Add steamed vegetables like broccoli or asparagus that contain vitamins and antioxidants to reduce oxidative stress and aid liver function.
“Asparagus also contains amino acids that boost alcohol metabolism.”
Kiran says washing this all down with chamomile or peppermint tea can help to “relax muscles, calm the digestive system and encourage restful sleep”.
“This should be favoured over caffeine options to avoid stimulating the nervous system before bed,” he says.
“And don’t forget to have a final glass of water before bed to prevent dehydration overnight, as this will prevent your hangover symptoms from creeping into the next day.”
Sun Health Team’s favourite hangover cures
Isabel Shaw, Health Reporter:
“My university fail-safe method was half pint of orange juice topped up with half a pint of lemonade. This is not the same as Fanta, I might add.
“I doubt this fizzy concoction is the healthiest option. But the sugar boost works wonders first thing in the morning if you have to get up and can’t spend your hungover day moping around the flat.
“Nowadays, I always try to keep myself awake and drink lots of water until I feel more sober.
“This is because experts actually recommend avoiding alcohol at least three hours before bed.
“Apparently falling asleep drunk can lead to low-quality sleep, which in turn can make your hangover worse.”
Vanessa Chalmers, Assistant Head of Health:
“I will take Myrkl tablets before bed.
“I was skeptical at first because there are so many hangover supplements, capsules and patches on the market and I’ve not found one that works.
“But after reading the reviews, I had to try it myself.
“These have helped me get through two festivals with only mere sleepiness.
“That is incredible for someone who has experienced flooring hangovers since my early 20s.
“I think you are meant to take them before you start drinking, but I find before bed works better for me.
“I sometimes have it with a Dioralyte rehydration sachet which, yes, is for diarrhoea, but contains electrolytes.
“These are minerals the body needs but are suppressed in some ways by alcohol, I believe.
“I also find a smoothie in the morning picks me up a lot better than a fried breakfast which I try my hardest to avoid.
“Having something pre-prepared for lunch always helps too, such as chicken fajita mix that you can reheat and have in wraps.
“This way, you’re eating something tasty that is balanced and with vegetables, which will help you on the road to recovery faster than McDonald’s (which I do, obviously, occasionally fall for!)”
Alice Fuller, Health Features Editor:
“I very rarely drink these days.
“But when I do, the first thing I want in the morning is a giant glass of ice cold orange juice.
“It provides an instant sugar hit, helps with hydration and genuinely perks me up.
“I also find you can’t go wrong when you alternate alcoholic and soft drinks (or better still, water) when you’re out – and of course nothing beats two crumpets absolutely slathered in butter the next day!”
Eliza Loukou, Health Reporter:
“Everyone tells you to knock back water to stave off a hangover, but it’s one of those things that actually works – aside from sipping on a glass or two in between drinks, I always make sure to have two full glasses of water before going to sleep at night.
“I find that my hangover headaches are much duller when I do this. As for the next morning, I tend to crave something fizzy.
“But rather than going for a sweet soda, I’ll pack a glass with ice cubes and add in fizzy water and a slice of lemon or some mint.
“I follow that up with a cup of coffee and two thick slices of toast with eggs and some greens, or just plain with butter.
“Carbs always sort me out.
“My hangover often properly hits in the afternoon and I’ll get a huge dip in energy.
“Though it’s the last thing I want to do, I tend to push myself to go for a short walk for a dose of fresh air, before retreating back to bed.”
Sam Blanchard, Health Correspondent:
“I take the Myrkl supplement during the day before I start drinking, and find it stops me feeling sick the next day.
“When the morning comes around, the key is to get as much of a lie-in as possible, then eat and drink all day (but not more alcohol…).
“Staples are coffee, water, Marmite on toast, crisps, chocolate, McDonald’s if it’s really bad.
“A short walk is good but I generally don’t try to be active or particularly healthy if it will add to the suffering.
“Embrace the rot and ride it out.”
