Want to know how to help with your hangover? Life As It Is got in touch with
nutritional therapist Shona Wilkinson for some expert advice in the run up to the party season…
Lots
of us have experienced the discomfort and frustration of alcohol hangover at
some time or other. But let’s face it, with Christmas and New Year knocking on
our doors, and the party season soon to be in full swing, there’s potential for
many sore heads looming. So why and how does a hangover occur and what can we
do to help ourselves?
‘Alcohol
is a diuretic, meaning that once in your blood your body needs to put its water
supplies in your bloodstream to dilute it. This creates an increase in blood
volume and pressure. To bring your blood pressure down, we then need to excrete
the water down the toilet. The problem being, now our cells are lacking the
water that they need. Our brain is around 70% water, and dehydration can lead
to brain shrinkage, which is what causes the pain,’ explains Shona Wilkinson,
expert nutritionist.
Water!
Water seems like the obvious cure, however not all
water is equal. ‘The control of hydration is the hands of electrolytes, which
are minerals found in water. For your best chance of beating that hangover,
choose mineral rich water or add in some extra electrolytes that are designed
for athletes and sports people. The water will also help to flush out the
toxins, speeding up the detoxification process. Drink a large glass before
going to bed and be sure to drink plenty in the morning. You can also try
coconut water, which is naturally packed in electrolytes and minerals.’
Fruit
The
water and mineral content of fruit will help to rehydrate you and put an end to
your hangover headache. ‘There is an enzyme in pears that scientists are
currently investigating for its ability to help us metabolize alcohol, and
prevent us from having a hangover. If you’re going to eat fruit, it makes sense
to choose a pear!’ advises Shona. ‘And if you are not a big fan of pears,
go for berries that are rich in antioxidants and offer protection from free
radicals, which are considered another cause of hangovers.’
Yoga
You muscles are achy and – lets face it – it is very
unlikely that you will go for a run or bike ride. How about Yoga then?
The movement of yoga will help to increase blood flow to all parts of
your body, but importantly, your liver. The more blood that passes through, the
quicker your liver can detoxify the alcohol. The sweating will help to
eliminate the toxins through your skin but it can make the problem of
dehydration worse, so ensure that you drink plenty of water at the same time!
Fizzy Vitamin C
Most of us crave a cold, fizzy orange drink on the
morning after. Why? It is our body asking for vitamin C. ‘Vitamin C will help
your body recover from the ingested toxins as it speeds up metabolism of
alcohol by the liver. Even though drinking deletes Vitamin C in body tissues it
can be easily replenished by having a fizzy Vitamin C that will also quench our
thirst,’
Fry up
Having
a decent breakfast will help to replace some of the lost nutrients that your
body used to detoxify the alcohol. ‘Ideally choose eggs, because they are rich
in cysteine, which is needed to break down acetaldehyde. Try a healthier cooked
breakfast of poached eggs, green leafy vegetables, grilled tomatoes and wholegrain
bread. Keep your energy up by having plenty of slow release carbohydrates from
wholegrains and vegetables. Its important to have protein to help balance your
blood sugar levels. One of the reasons
for having a hang over is that our blood sugar levels are all over the place –
this is due to the high sugar content of alcohol. Eating protein with your breakfast will help
get you back on track. Beans are a good
source of fibre and folic acid, as well as protein to help with the body’s
recovery. It is however better to avoid bacon and sausages. The nitrites in
them will only add to the toxic burden on your body.’ explains Wilkinson.
Hair of the dog
As tempting as Bloody Mary sounds and looks, it is
hair of the dog that bit you in the end. ‘Drinking more alcohol will not help!
It may initially take the edge off the pain, however will in the long run will
only make it hurt more and last longer. It will dehydrate you further and give
your liver more toxins to handle. And hangover will come eventually anyway. Not
a good idea!
Activated charcoal
‘It’s
actually used in the treatment of some kinds of poisoning, because it absorbs
toxins and helps them to be removed from the body. However, it would make sense
to take the charcoal during or shortly after drinking alcohol rather than the
next morning, as it binds toxins in the gut before they can be absorbed.’ says
Wilkinson.
Pickle Juice
Yes,
you heard right. ‘The vinegar could be stimulating the liver to help
detoxify and eliminate the alcohol. When pickles ferment, they also produce a
certain type of soothing bacteria to help with irritated
stomach.' explains Shona.
Bone broth
If you make your own broth or stock at home using
animal bones, vegetables and a pinch or two of sea salt, you could do worse than
drinking a cup or two of this the morning after. Bone broth contains lots of
minerals that are naturally released from the bones during cooking – and these,
together with the salt, could help to fight fatigue and boost your energy
levels. The amino acids it contains can help to soothe the gut lining too.
Eat before you drink
‘Overall,
it’s important that you do eat before drinking to slow the absorption of
alcohol and additionally reduce the irritation that it causes to the stomach.
Include healthy fats such as an olive oil dressing to slow absorption of
alcohol, thereby slowing the work for your liver.’ explains Wilkinson.
What to avoid
Sugary foods and drinks, as alcohol can
upset energy levels and blood sugar control. Instead focus on protein and
unrefined carbohydrates, which release glucose slowly. Avoid caffeine and spicy
food as they will only irritate the gut.
Avoid the buffet table. We know
that people eat over twice as much at a buffet than they would if the food was
on one plate in front of them. Buffet
food is also usually high carbohydrate which won’t help if you’re trying to
manage your weight.