Clinical Nutritionist, Brooke Kelly, shares her top tips for staying hangover free!

It’s hard to imagine any social event or occasion that doesn’t involve the statutory toast.

Whilst I am partial to an afternoon aperitif, I am also aware of the fact I don’t process a negroni the way I used to!

As a Nutritionist, it may shock you that I have never been nor ever intend to be alcohol free. Rather, I have employed some strategies over the years in clinical practice that embrace a more balanced approach to consumption.

Combining an equal mix of feel good folklore and evidence based science — Here are my recommendations for preventing a hangover:

Choose your Poison

First and foremost — When we consume alcohol, it is absorbed from our digestive tract into the blood to begin the process of breaking down. Our liver then creates enzymes to break apart the molecules in order to eliminate them from the body. The resulting byproducts are both highly toxic and know carcinogens. Basically, no matter the source, alcohol is alcohol. Although it is difficult to control the overall effects, it is possible to prevent some additional reverberations largely attributed to the type of drink you are consuming.

The best options are:

• Preservative free or organic/natural wines are higher in antioxidants and may prevent any headache, bloating or flushing associated with additives/sulphites.

• Clear spirits (vodka, tequila and gin) are lower in congeners — a toxic byproduct that can aggravate hangovers.

• Amaro’s (Aperol, Campari and dry vermouth) tend to be lower in alcohol and have an added health benefit — They are traditionally consumed due to their bitter quality to help promote digestion before or after a meal.

• Low sugar mixers (Soda water, kombucha, small amounts of natural fruit juice, coconut water or light tonic water) are lower in calories and help to balance blood sugar to prevent any energy dips or nausea.

Hydration is Key

Maintaining adequate hydration is the most important step before, during and after a night out. Ultimately, alcohol is a diuretic that causes the body to shed more water than usual. As most hangovers are the cause of dehydration, ensure you are well watered before commencing.

To maintain appropriate hydration:

• Consume 2 glasses (250ml) prior to drinking, then an additional glass for every drink consumed.

• Have a glass of warm lemon water in the morning to flush the liver and kick start your metabolism.

• Consider an electrolyte supplement before bed and again the next morning to prevent dehydration.

• Avoid excessive consumption of coffee, tea and salt for 24 hours after.

Enhance Nutrition

The sheer processing of alcohol requires significant utilisation of endogenously stored nutrients such as Vitamin B1 (Thiamin), Vitamin B12, Folic Acid and Zinc. In order to promote proper alcohol metabolism and prevent next day fatigue, it is important to ensure nutrient intake is sufficient. Specific nutrient and herb based supplements have demonstrated the potential to reduce alcohol related effects. Consult a reputable Nutritionist to ensure safety and efficacy.

Effective Supplements:

• Vitamin B Complex — Taking before and after a night of drinking may help replenish stores and prevent associated fatigue.

• Zinc — May prevent liver injury and ward off unwanted hangover effects.

• Glutathione — A potent antioxidant that promotes liver detoxification.

• Milk Thistle — A herb known for it’s liver protective and anti-inflammatory compounds.

Include liver-friendly foods in your diet that promote detoxification:

• Brassica vegetables e.g. Broccoli, kale, cabbage, spinach and brussels sprouts.

• Bitter foods e.g. dandelion greens, liquorice tea, chicory root, rocket, artichokes and grapefruit.

Protect the Gut

It is now well established that poor gut health is linked to a myriad of health ailments. Regular and excessive intakes of alcohol may encourage the growth of pathogenic bacteria whilst reducing levels of healthy bacteria within the gut, causing a condition known as Small Intestinal Bacterial Overgrowth (SIBO). Common signs of SIBO include abdominal discomfort bloating, diarrhoea, constipation, nausea, fatigue and nutrient deficiencies. Consulting an integrative GP or clinical Nutritionist may be valuable in getting to the root cause of any gastrointestinal discomforts.

If you are a regular drinker, it is important to ensure you’re maintaining a healthy microbiome:

• Include one — two servings per day of organic yogurt, kefir or fermented vegetables.

• Consider a good quality daily probiotic supplement if you are a regular drinker.

• Increase your fibre intake — Include an abundance of vegetables, fruit, legumes and whole grains within the diet.

• Bone broth — is rich is glutamine which may help to protect and repair the gut lining.

Dine Before you Wine

If you make this your one golden rule — Never drink on an empty stomach.

Without the presence of food, the ease in which alcohol enters the bloodstream is dramatically intensified. It is better to slow the absorption by eating a small meal or snack, ideally 1–2 hours prior that contains a mix of protein, carbohydrates and fibre. This will help prime the stomach and prevent the liver from working overtime.

Ideas for pre-drinking meals/snacks:

• 1 slice of sourdough/gluten free sprouted bread with almond or peanut butter, half a sliced banana and some raw honey.

• A whole food smoothie made with berries, protein powder, probiotic yogurt, leafy greens and flaxseeds.

• Seared wild salmon served with a side of asian greens and brown rice.

• Seeded crackers with hummus/guacamole.

• Greek yogurt and berries

Rest Easy

Although a regular nightcap may initially induce relaxation, it actually works in reverse by reducing the quality of your overall sleep. This is because alcohol disrupts the duration of our deeper and more restorative ‘REM’ sleep that often causing us to wake before we are truly rested. Ensure you are getting at least eight hours of sleep before and as much interrupted sleep as possible after to promote a healthy immune system and ward off any next day fatigue.

By following these simple rules, preventing some of the not so glamorous side effects of booze is more than possible. Cheers!

Image: Nadezhda Filatova