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Hydrate, Hydrate, Hydrate
“Alcohol can cause electrolyte imbalances – namely sodium, potassium, chloride, magnesium and calcium, which are important for maintaining fluid balance in the body. Your kidneys work to manage fluid and electrolyte balance, but alcohol disrupts the hormones that maintain this balance. Aim for a minimum of 1.5 litres of water daily to support your liver in effectively excreting waste products, and drink more green tea, which is great for hydration and the liver. Green tea contains catechins, which encourage healthy liver function and protect the liver from toxic substances. In the summer months, make a pitcher of cold-brew green tea and cool in the fridge – I rate Teapigs Mao Feng green tea.” – Kim Pearson, nutritionist & weight loss expert
Take B Vitamins
“Alcohol compromises the breakdown of nutrients as it decreases the secretion of digestive enzymes, which can lead to deficiencies. In fact, a depletion of B vitamins is associated with alcohol consumption. Supplement with a high-quality B vitamin to support the body after overindulging.” – Kim
Listen To Your Gut
“We all deal differently with heavy food and drink, and your body knows best, so get into the habit of listening to it. If you feel like you could do with a few extra hours of rest from food, do that. If you believe you’d feel better with something in your stomach, have something nourishing to eat. Be careful with coffee – you may feel you need caffeine to perk you up, but it may not help your stomach. Chew your food thoroughly and moderate how much you eat. Lighter meals like soups and smoothies can work well. On the other hand, sometimes a disruption to our usual healthy routine can trigger gut issues like constipation. Avoid senna-based laxatives, which are very irritating to the gut, and instead consider a supplement like Renew Life Fibre Smart.” – Kim
Tackle The Bloat
“If your stomach is feeling sensitive, keep it simple and include probiotic foods like kefir and natural live yoghurt. Try stirring a powder supplement like Indi Body into kefir – it contains anti-inflammatory polyphenols and fibre as well as a digestive probiotic strain, which can help settle the stomach. Avoid fruit juice, cola and fizzy drinks as well as alcohol and overly sugary or salty foods. And while a Deliveroo may be tempting when you’re feeling hungover, try to make a homecooked meal – takeaways often contain more sugar and salt than we’d use at home. If you are really struggling with bloating, be sure to drink plenty of water, eat lightly steamed or stir-fried vegetables and go for a walk after meals.” – Dr Federica Amati, chief nutrition scientist for Indi Supplements
Take A Turmeric Shot
“Turmeric can help protect the liver from damage. Curcumin – the active ingredient in turmeric – has been found to have a beneficial effect in the treatment of liver disorders, in part by helping reduce inflammation. Start by taking a high-quality supplement at 500mg daily or try The Turmeric Co’s shots.” – Kim
Eat Balanced Meals
“After an indulgent weekend, it can be tempting to cut back on calories for a few days, but this can have the reverse effect and cause a bigger crash. Instead, start each meal with a small salad or plate of fibre-rich vegetables and structure meals around a source of protein, a moderate serving of healthy fats and plenty of vegetables or salad. Aim to fill half your plate with plants. Remember fibre binds to waste products and helps to remove them from the body.” – Kim
Kick-Start Sugar Metabolism
“If you have been eating lots of sugar, there are three main things you can do help the body better metabolise glucose. Firstly, eat more savoury foods, especially for breakfast, and secondly, try to go for a brisk walk after each meal. Finally, drink a tablespoon of apple cider vinegar in a glass of water before meals. The most important thing is not to undereat to try to compensate, as this will only cause more metabolic mayhem. Eat when you’re hungry and move your body as much as you can.” -Federica
Move Your Body
“Get the body moving gently by going for a walk. This will stimulate the lymphatic system. Among its many functions, the lymphatic system transports waste products out of the body. Walking outside also exposes you to natural daylight, which is important for regulating our natural sleep and wake cycles. If you have time, book in for a manual lymphatic drainage massage – this will encourage the movement of lymph fluids around the body, promoting detoxification.” – Kim
Don’t Beat Yourself Up
“Acknowledging when the celebrations have ended and not allowing the excesses to continue is key. Don’t beat yourself up over a couple of days of indulgence. It’s fine to have a couple of days off your usual healthy routine now and then. The main thing is that you return to your healthy habits as soon as you can. Try to move away from an ‘all or nothing’ mentality and find that moderate middle ground.” – Kim
And next time…
“If you can plan ahead and have a dose of probiotic and antioxidant-rich foods before indulging, it’ll be worth it. A bowl of berries with kefir or a glass of kombucha with a handful of mixed nuts will prepare the body for a bit of overindulgence. If you know you have a boozy weekend coming up, do your best to eat well during the week – aim to eat plenty of colourful, seasonal vegetables every day (especially kale, red cabbage, carrots and beetroot); whole fruits like pears, apples and plums with the skin on at the end of meals; plain roasted mixed nuts and seeds as a snack; whole grains such as bulgur wheat, quinoa and buckwheat; beans, pulses and lentils; and healthy vegetable fats from avocado, extra virgin olive oil and unsweetened, unsalted nut butters.” – Federica
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