Sometimes we have a bit too much to drink. It happens to most of us. And dealing with the effects the next day are not great, but there are ways to make it easier on your body, so that you suffer a bit less!
The key is staying hydrated and getting some extra targeted nutrition to help your body deal with the loss of fluids and the extra load of metabolizing the alcohol and leftover effects.
Unfortunately, the beer, greasy pizza, burger and fries can make it worse! Instead, here are some of the best drinks, foods and supplements that help me beat my hangover symptoms.
What to drink….
When it comes to a hangover, you KNOW that water is essential. However, I personally need something extra...plain water isn't enough to take away that hungover taste in my mouth! I used to crave coke when hungover, but now I get grossed out by the artificial chemicals in coke (plus, I know it doesn't help!), so instead I drink the following:
- Lemon water. I have this first thing when I wake up; It stimulates the liver enzymes to help flush toxins out of the body.
- Coconut water. This potassium-rich drink helps replenish lost electrolytes, keeping me hydrated. Plus, it tastes delicious!
- Kombucha. The bubbles give me a similar comfort that Coke used to, and the probiotics are amazing for my gut (and yours!) to replenish some of the gut damage caused by excessive alcohol. And it will give you an energy-kick!
- Ginger Tea. I'll have this after a meal. It has anti-inflammatory and anti-nausea properties that help prevent morning sickness. I like to add a bit of raw honey which helps offset low blood sugar levels.
- Coffee or Green Tea with coconut milk. Coffee can dehydrate you further so you need to be careful, but if you need your caffeine (I find it helps with the headache!), enjoy just one cup of coffee (or green tea for added antioxidants) and try it with coconut milk instead of regular milk. The healthy fats in coconut milk will do your body good! Just know that both coffee and green tea are diuretics which means you need to hydrate even more, so have an extra few glasses of water with your caffeine, please!
- A green juice with dark leafy greens, celery, beets and lemon/lime. The greens, beets and lemon are amazing for your liver, and the celery gives you some sodium and extra hydration. A cold-pressed green juice overall is one of the best ways to get your much needed hydration, and essential vitamins/minerals that will help prevent the headaches and nausea.
What to eat….
- Spinach & tomato omelet with a side of sweet potatoes. Why it works:
- Eggs are easy on your stomach, and filled with amino acids that help your liver break down the booze, including Cysteine (breaks down acetaldehyde, the headache-causing-chemical that results from your liver breaking down ethanol). And it has Vitamin B12 which needs to be replenished post a boozy night!
- Spinach is filled with vitamin C, B2 & B6, folic acid, sulfur, magnesium – all of which help with hangover symptoms, as well as fiber, which keeps you full.
- Tomatoes provide a good electrolyte balance and are rich in potassium, which help with the dehydration and headache. And like spinach, they also add B6 and folate, key for detoxing the alcohol.
- Sweet potatoes will give you a source of healthy carbs are also high in healthy carbs, potassium, fiber and B-vitamins, so overall, great for hangovers!
- Avocado Toast with Smoked Salmon. Why it works:
- Avocados are a great source of healthy fats that help soak up that leftover alcohol and fuzzy feeling in your stomach. We all need some fat the next day, but you’re way better off with avocados than fried food, trust me! Avocados are also filled with Vitamin B6 and help with liver damage.
- The wheat toast (preferably spouted-grain like Ezekiel's) is a good source of much needed healthy carbs, to offset low blood sugar and nausea.
- Salmon (preferably wild!) is another great source of healthy fats, amino acids and B12 vitamin, all of which help your liver to detox from the booze.
- Oatmeal with blueberries, sliced bananas and chopped nuts. Why it works:
- Oats are soothing and a good source of complex carbs that will help give you energy and even boost your serotonin, making your mood a bit better!
- Blueberries are filled with antioxidants that boost your immune system and keep you from feeling sick.
- Bananas are filled with potassium and vitamin B6, both essential for hangovers. Plus they're soothing for the stomach.
- Nuts are a great source of healthy fats, fiber, protein and sodium, all of which help with your hangover. (Note: Nuts are great to absorb the alcohol so a good option to eat if you need a late night snack - at the bar or when you get home).
- Need dessert? Go for an antioxidant and magnesium-rich dark chocolate!
Feel free to make your favorite combinations of these nutritious, hangover-cure foods!
What else do I do to BOOST my body’s ability to fight the hangover?
- I take a B-Complex vitamin. I take one at night (you can take it with dinner, or when you come home), and another the next morning. B vitamins are effective at replenishing nutrients lost as a result of drinking, and if you take them with a TON OF WATER, even better!
- I drink a large mug of warm water with magnesium before going to bed. This will help with your headache and to help you sleep better. And then there's the fact that it makes you drink more water! My favorite is Natural Calm.
- I scrape my tongue the next morning. That helps remove the film of built-up toxins on the tongue that may still have some of the alcohol taste (and/or the late night snack) from the night before! It improves the taste in your mouth and helps with cravings.
- I sweat. I force my tired butt to a yoga or barre class the next day, to help me sweat out the toxins from the booze. Plus, it forces me to drink more water!
- I do a mini "detox" the following week (or when I'm ready!) where I focus on eating nutrient dense meals to help my body get rid of the leftover effects from the boozy night(s). Learn more about ways to DETOX FROM HOME or sign-up for a 7 Day or 10 Day Detox!
Lastly, I'd like to include a little disclaimer. Your best bet is ALWAYS to cut back on alcohol, period. And when you do drink, aim to keep to 2 drinks, while drinking a lot of water in between drinks.
What about you? What are your best hangover cures? Please share!
Love and Hangover Cures,
Mariana