Supplements have proven popular over the last few years as people opt for a more natural approach to health remedies.
When it comes to drinking alcohol, some studies indicate that up to one drink a day may be associated with a lower risk of cardiovascular disease and cognitive decline, and regularly drinking higher intakes is unfortunately associated with numerous detrimental health effects.
But with Christmas and New Year fast approaching, some people may find an excuse to have a tipple or two – sometimes one too many.
If you’re looking to avoid a terrible hangover the next day, then taking a particular vitamin supplement may be the answer, according to Hannah Braye, Nutritional Therapist at Bio-Kult.
She explains: “Alcohol depletes a number of nutrients from the body but in particular our B vitamins, which are water soluble (so flushed out by increased urination caused by drinking). Some may therefore find replenishing levels with a B complex beneficial.”
But this isn’t the only top tip Hannah has to beat a hangover.
Eat well before you head out
If you’re going out and know you’ll be having a few drinks, it’s best to eat a nutritious meal, high in anti-oxidants in preparation, advises Hannah.
She adds: “This will line your stomach and slow the absorption of alcohol into the bloodstream. Antioxidants (rich in colourful veg and fruit) help reduce cellular damage caused by alcohol, so why not have a smoothie, full of antioxidant rich frozen berries and spinach alongside your meal?”
Zinc rich foods
The enzymes involved in the breakdown of alcohol by the body rely on zinc, and deficiency of this important mineral could potentially contribute to alcohol induced liver injury, said Hannah.
She recommended: “Good sources of zinc include organic/grass-fed meats and dairy products, fish and shell-fish (especially oysters), nuts, seeds and eggs. Legumes such as lentils and chickpeas also contain zinc. It’s best to soak these before eating, to increase absorption.”
Balance your blood sugars
Alcohol sends our blood sugar into a crazy roller coaster of peaks and troughs, which is why we tend to wake up so early after we’ve been drinking, as our blood sugar comes crashing down, explained Hannah.
He added: “Protein can help stabilise blood-sugars so make sure your evening meal contains a decent portion and try to have a protein rich snack (rather than just gorging on chips) before going to bed.”
Hydration
This is obvious but something which many people often forget. Hannah said: “An easy way to ensure some extra hydration during the evening is by using soda water and fresh lime as a mixer for spirits, or to turn wine into a spritzer. This will also reduce your sugar intake, helping to stabilise blood sugars.
“Drinking a pint of water just before going to bed will also hopefully save you from waking up in the morning with a mouth like the Sahara!”
Recover well
Hannah said: “The day after a big night out it’s tempting to reach for the junk food, but this is actually when we need to be giving our livers some love and replenishing the nutrients that alcohol has depleted.”
She advised: “Think ahead and pre-prepare yourself something comforting but nutritious the day before, so that it can be easily reheated. Even if you do end up ordering a take-away or raiding the frozen food section, hangover meals don’t have to be beige. How about having a side of broccoli or a rainbow salad with your pizza, or a green smoothie to kick start the day?”
Look after your gut bacteria
Excess alcohol, and the lack of sleep and smoking which often accompany it, can play havoc with a number of the body’s systems, especially the digestive and immune systems, said Hannah.
She added: “For example, many people experience digestive issues after drinking, or come down with a cold a few days after a big night out. This is likely due in part to the negative effect that excessive alcohol can have on our gut bacteria, which have an important job supporting digestive and immune health.
“Our gut bacteria also play a role in detoxification, so keeping levels of beneficial species topped up on a regular basis by taking a live bacteria supplement such as Bio-Kult Advanced Multi-Strain Formulation is recommended to help keep hangovers at bay.”
Earlier this year, Dr Hilary Jones revealed a four ingredient drink which can help cure a hangover.