A nutritionist has lifted the lid on how to celebrate the festive season in style – without a hangover.
As New Year’s Eve approaches, Caroline Hanna has revealed her top tips to avoid feeling worse for wear when January rolls around again.
The 29-year-old, who has been a nutritionist for two years, often shares her experience and knowledge with her 5,000 followers on Instagram, (@healthbycaroline )
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Here’s her top tips:
DON’T DRINK ON AN EMPTY STOMACH:
Over the festive season, any routine meal schedule goes out the window and days are filled with snacking on leftovers.
But it’s important to ensure a full meal is digested before hitting the booze.
“Drinking on an empty stomach means alcohol is absorbed in the bloodstream more quickly, which can lead to you getting more drunk more quickly” Caroline, from London, told What’s The Jam.
“Alcohol can also irritate the stomach lining, so without any food, this can be exacerbated and mean that you’ll feel more sick, or experience other digestive issues.”
“I recommend eating a meal that’s a good balance of protein, healthy fats, and complex carbohydrates, as this will keep you well and will be absorbed more slowly.
“Healthy fats in particular are important, as they take longer to digest and so they line your stomach for longer.
“This means alcohol won’t get absorbed into the bloodstream too quickly.”
MATCH EACH DRINK WITH A GLASS OF WATER
In a bid to keep hydrated while drinking, the nutritionist advises having one glass of water after each alcoholic drink.
She said: “Alcohol is a diuretic, which means it makes you wee more, so can make you dehydrated – drinking plenty of water can help to counteract that.
“Plus, if you’re staggering alcohol drinks with water, you’ll be drinking more slowly.
“Less booze = less hangover.”
GO SUGAR-FREE
Caroline says that drinks with more sugar can often lead to a worse hangover the next day.
To make a difference, switch up the regular mixers for diet versions, such as sugar-free lemonade.
The nutritionist said: “Stick to wine or clear spirits with sugar-free mixers.
“When compared to sugary cocktails and other alcoholic drinks, these options have fewer additives and impurities which can exacerbate hangover symptoms.
“Darker spirits also have higher levels of congeners, compounds that are produced during the ageing and fermentation of alcohol, which can contribute to hangover symptoms.
“There are also some studies that suggest red wine may have some benefits when consumed in moderation.
“Also, sticking to one type of drink means you’re less likely to overdo the alcohol and feel hungover the next day.”
DRINK A PINT OF WATER BEFORE BED
While it’s tempting to fall asleep fully clothed, teeth unbrushed, and smelling like stale alcohol after hitting the booze, there’s one step that needs to be taken.
She said: “[Having water before bed] helps to prevent dehydration from the alcohol.
“This can mean you’re less thirsty when waking, you may sleep better, and you may feel less nauseous the next day.”
START YOUR DAY WITH A HEALTHY BREAKFAST
If you’re able to muster up the courage to eat a full meal the morning after, the nutritionist says a full English isn’t the answer.
She said “Alcohol depletes vitamins and minerals in the body, so a healthy breakfast can help to replenish that and also to support your liver.
“A balanced breakfast, including healthy fats, protein, and complex carbohydrates, will also help to stabilise blood sugar, meaning your energy will be more stable.
“A good breakfast will also give you energy to continue your day as normal, whereas opting for something high in sugar may lead to energy crashes and less nutrition.
“A healthy breakfast example could be scrambled eggs on sourdough toast with spinach and tomatoes, Greek yogurt with berries, banana, nuts and seeds, or avocado and smoked salmon on rye toast.”
She also suggests going for a brisk morning walk to cure the feeling.
Caroline added: “Walking will increase your blood flow and boost your metabolism while being outside can improve your sense of wellbeing – and reduce ‘hangxiety’.
“Anything that stops you festering on the sofa in front of the television all day is helpful – it doesn’t have to be more strenuous than a gentle walk.
“Rest, recover, and don’t spend all day scrolling on your phone.
Oh, and fresh sheets can make everything seem better.”
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