As a health coach, one of the questions I am asked all the time is:
"How can I be healthy without giving up my favourite glass of wine?"
It’s a great question; as much as we love the social side of sharing a drink, we all know that alcohol isn't doing us any favours health-wise. It’s toxic, and our bodies have to work hard to process it. But let’s face it, life is about balance, not deprivation. So, instead of telling you to give up alcohol altogether, I’m here to help you find balance so you can enjoy a night out and still feel great the next day. Today, I’m sharing my top tips on how to indulge mindfully and avoid the dreaded morning-after misery.
Why We Get Hangovers
Hangovers happen because alcohol messes with your body in several not-so-fun ways. It dehydrates you, irritates your stomach (hello nausea), dilates blood vessels (cue headaches), and ruins your sleep by stopping you from hitting those deep, restorative stages needed for recovery. It also triggers an inflammatory response from your immune system, and the dip in blood sugar can leave you feeling weak and shaky.
But don't worry! With a little prep and some smart choices, you can minimise these effects. Let’s look at some foolproof strategies for having a good night without having to pay a hefty price the next morning.
The “Pres” – Pre-Drinking Prep
As a health coach, I always encourage a proactive approach when it comes to wellness. That includes nights when you plan to drink. Here’s how you can set yourself up for success before you even take a sip:
Eat before you drink. What you really want is a balanced meal full of healthy fats, protein, and fibre to help slow down alcohol absorption, reducing the toxic load on your system. Think avocado, nuts, and veggies, and avoid sugary, processed foods. Nibbles like guacamole with crudités are your best friends here!
Hydrate with electrolytes. Those who know me will know I focus a lot on hydration. Electrolytes (such as sodium, potassium, and magnesium) or coconut water, help balance your hydration levels, especially when alcohol starts to dehydrate you. Sip on electrolytes pre, during, and post drinking. A simple trick is to buy your electrolytes in sachets so you can take them with you on a night out.
Take supplements. From a holistic health perspective, I recommend supporting liver function with supplements like milk thistle, Vitamin C, and B vitamins. Research shows milk thistle has anti-inflammatory and antioxidant properties, and it’s something Dr. Hyman discusses on The Doctor's Farmacy podcast. He suggests taking milk thistle to give your body a helping hand before hitting the alcohol.
The Drinking Stage – Choose Wisely!
There’s no magical order in which to drink alcohol that will keep you from feeling like you’ve overdone it; forget the whole “beer before wine, you’ll be fine” adage. But did you know the type of alcohol can make a difference? You can be extra clever by selecting your drinks more carefully.
Pick clear spirits over dark drinks. The type of alcohol you choose can make a big difference. Darker drinks like brandy, red wine, and whisky contain more congeners—substances produced during fermentation that add complexity to the detox process and hang around in your system for a long time. Clear spirits like vodka, gin, and some light rums generally have fewer congeners and may leave you feeling less hungover in the morning. However, avoid tequila, which, despite being light, contains high levels of congeners.
Histamine intolerant? If red wine makes you feel rubbish, try switching to white and see how you feel. It's all about listening to your body and choosing what works for you.
Tips to Stay Ahead of the Game
It pays to pay. The more distilled the spirit, the lower the congeners. Dr. Hyman says it pays to “stick to top-shelf liquors rather than lower-priced alternatives.”
Watch your mixers. Sugar and alcohol are a nasty combination. Your morning self will thank you for choosing soda water, tonic, or fresh lime juice over sugary mixers.
Hydration hack. I often share this tip with clients (see my Instagram post https://www.instagram.com/reel/C05_Gb1oPl0/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA%3D%3Dam ), and it’s one of the easiest ways to minimise the next-day effects of alcohol. I like to pour water into my wine glass and alternate between wine and water. This way, I must drink water before I get another glass of wine. A sneaky but effective trick!
Delay going to bed. Give yourself time and minimise the negative impact alcohol has on your sleep. Alcohol has a half-life of four hours. Staying awake for a few hours after drinking will help metabolise the alcohol, and you’ll stand a better chance of going to bed and getting a full night's rest. This is how I persuade my husband to stay up and wash up after hosting a dinner party!
The Morning After – Recovery Mode
So, you had a few drinks, and now it’s time to recover. Here’s how to bounce back:
Hair of the dog? No thanks. I always advise clients to steer clear of this myth. Drinking more alcohol won’t cure your hangover—it’ll just delay (and likely worsen) it. Your liver needs time to recover, so focus on healing, not more booze.
Cold shower. A quick cold shower can help wake you up, boost adrenaline, and even speed up alcohol metabolism. While I’m not one for cold water, my husband loves this natural pick-me-up when he’s feeling sluggish.
Move, but gently. Fresh air and movement are always winners in my book, but I remind clients to go easy on themselves the day after drinking. Don’t punish yourself with a hard workout. Overexerting yourself will only dehydrate you further. A brisk walk or yoga is a better bet.
Skip excessive coffee. Caffeine can dehydrate you, so go easy. Herbal teas like ginger (great for nausea) or chamomile (soothing for post-drinking anxiety) are fantastic alternatives.
Nourish yourself. Your body is craving nutrients, so reach for foods that will replenish what you’ve lost. Be kind to your body and avoid junk food at all costs! Eggs are rich in cysteine, a powerful detoxifier that can help you feel better faster. Pair them with high-fibre foods to stabilise your blood sugar. See the recipe section of my website for some breakfast and snack ideas using eggs https://www.resetwithrachel.co.uk/recipes-2
Painkillers? Over-the-counter painkillers can add to the toxic load and irritate your stomach. Here’s a gold nugget from Dr. Hyman: swap painkillers for NAC (N-acetyl cysteine), a supplement that supports detoxification and reduces inflammation. On his podcast, he also advises that a vitamin B supplement can help ease headaches and fatigue.
Rest is best. Ultimately, the best thing you can do for a hangover is... rest and reset! Curl up with a good book, put on a favourite film, and give your body a chance to recover. If you can’t rest, just focus on nourishing yourself with healthy snacks (it doesn’t need to be complicated—just stick to real food and give the pre-packaged stuff a wide berth) and keep topped up on water throughout the day.
In Conclusion: Drink Smart, Not Hard
Drinking mindfully is about making better choices. Our health is a precious thing, and we should look after it so we can still enjoy life’s celebrations without completely wrecking our bodies.
Hydrate, eat a balanced meal before drinking, choose your booze wisely, and give your body the vitamins and minerals it needs to reset and recover.
And remember—this is my advice based on what’s worked for me and from what I’ve learned from experts (my husband Charlie!) and health professionals. If you have specific health concerns, it’s always a good idea to chat with your doctor.
Cheers to healthier drinking and better mornings!
Link to Dr Hyman's podcast, where he unpacks the science behind hangovers. https://drhyman.com/blogs/content/podcast-ep963
50th Birthday celebrations!
July 2024
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