Christmas parties and festivities are in full swing, and we want to enjoy them, but all this celebrating can sometimes have a negative effect on our bodies. This can come in the form of digestive issues and the dreaded hangover!
So how can we limit the effect? Support your liver of course!
As your largest internal organ (also a gland) it makes proteins and hormones for other parts of the body, stores vitamins and iron, produces bile to help break down and digest fats, helps filter your blood and produces chemicals your body needs. It preforms over 500 vital body functions and most importantly is your detoxification organ.
So how can we support this vital organ?
Firstly, Take your time
Your liver can only process about one ounce of alcohol (one standard drink) per hour –so pace yourself. The strength of your alcohol really makes a difference. Always check the ABV (alcohol by volume) level. Try lower alcohol options or some 00 options in between or alternate your drinks with a water or have a spritzer.
Rest your liver – take breaks and drink mindfully No one needs to know what you are drinking!
Reach for the protein – Drinking on an empty stomach can lead to a faster rate of alcohol absorption so eat protein rich foods such as meat, eggs, or pulses before you drink. They take the body a long time to digest, and this slows down the rise in your blood alcohol levels.
Skip the bubbles and carbonated drinks. It is scenically proven that fizzy drinks accelerate the absorption of alcohol hence the saying ‘the bubbles have gone to my head’!!
Get a head of the headache! Stay hydrated. Remember dehydration is usually the cause of the headache that comes with the hangover the morning after
Alcohol is a diuretic. It causes our kidneys to send water straight to the bladder rather than reabsorbing it. We can lose 4 times as much liquid as we consume it and vital minerals such as potassium can be flushed from our body.
Try alternate drinks with a water or have a spritzer. Make sure to have at least a pint or 2 at the end of the night before you go asleep and when u wake up. Try a rehydration sachet to help your body replace lost electrolytes Remember dehydration is usually the cause of the headache that comes with the hangover the morning after, and no one wants that!
Be prepared for a good night sleep. Before you go out prepare for your return. We all know what it is like to come home and fall into bed not prepped. Organize before you go out – Have an inviting bed made up, PJs ready, water by the bed with electrolyte sachet. Our Bodies need rest and repair When we are sleeping our bodies are busy detoxifying. If possible, allow for a lay in the next morning – the more sleep you get the better. Remember -When we are sleeping our bodies are detoxifying
How about the morning after the night before! Nothing speeds up a hangover except – time. But you can help by:
- Eat eggs – Eggs are full of amino acids (cysteine)which boost liver function by helping break down acetaldehyde, the chemical that is left over after the liver breaks down ethanol and contributes to headaches
- Limit caffeine-Too much caffeine i.e., coffee, tea, fizzy drinks this will add to dehydration and give your liver more to work on. Drink green tea high antioxidant content or herbal tea and will aid rehydration
- Avoid painkillers – Might seem like a good idea but theses also need to be metabolised by your liver which is already in overdrive and under stress
- B vitamins are needed by your liver to process and detoxify alcohol so taking a good b complex ormultivitamin to ensure you have sufficient intake may help
- Vitamin C helps protect your liver and is a great antioxidant, increase intake on lead up to event and day after – pineapple, berries, kiwi, or red pepper are great sources
- Have a smoothie to support blood sugar and rehydrate. Fatigue is often exacerbated by low blood sugar. Banana and avocado are great to add as contain potassium depleted by alcohol
- Fresh ginger can help reduce nausea or have a mint tea if you have an upset stomach
- Get gentle exercise –Go outside for a gentle walk. This will help boost circulation and increase elimination of alcohol. Nothing like fresh air or beach walk to clear the head!
- Eat pungent foods – sour/bitter foods, rocket, watercress, grapefruit garlic ginger, coriander all stimulates and support the liver.
- Include fibre – fruit veg, wholegrains and legumes. Fibre aids the removal of waste from the body and supports liver detoxification process.
- Get your bowel moving – Eat plenty of fibre, get moving and hydrate. Help eliminate what your storing in the bowel. Magnesium citrate is a supportive nutrient to encourage regular bowl movement or better still eat x3 kiwis!
Above all – enjoy! Christmas comes but once a year – Happy Celebrating!
