A nutritionist’s guide to the festive season by Olivia Smart
As the song says, it’s “the most wonderful time of the year”; but perhaps less so for your body and digestion. Instead of waiting until January to rebalance, there are a few simple things you can do to sail more smoothly through and feel less bloated and exhausted. Here are my top 10 tips:
Hydrate earlier - we usually wait until afterwards to drink lots of water, whether that is just before we go to bed or typically the following morning. But starting earlier can stave off the horrid hangover! Alternate each alcoholic drink with either a glass of water or any drink that contains neither alcohol nor caffeine. Alcohol (and caffeine) have diuretic properties which can result in dehydration, and these can also feel like hunger. Often we don’t need food, but water when hungover. Keep hydrating yourself, before, during and after!
Eat beforehand - avoid drinking alcohol on an empty stomach. Consuming a meal or snack that includes protein and some healthy fats will slow down the rate at which the alcohol is absorbed due to the presence of food in the digestive system. This means the liver is drip-fed alcohol for processing rather than receiving larger doses of alcohol all at once, which it can’t cope with as well. This is why you get drunk more quickly on an empty stomach. In addition to protein and healthy fats, incorporating polyphenols may help reduce headaches and nausea the following day. These are found in dark-coloured fruits and vegetables. An easy option would be to keep some frozen berries in your freezer and add them to a yoghurt or smoothie.
Prioritise protein. After hydration, protein is the most important thing to prioritise when drinking. Alcohol acts as stimulant, so it spikes your blood sugar levels (another reason why drinking on an empty stomach is the worst option). This makes us crave more food, especially carbohydrates. Not only does protein help control blood sugar levels, but it takes longer to digest as it is harder for the body to break down. This keeps us fuller for longer. Protein is also needed by the liver for detoxification. Raid the nut bowl!
Not all drinks are the same - try and stay away from sugary drinks. Cocktails and mixers often contain a lot of sugar. Mixers can also be high in artificial sweeteners, which have been shown to have a negative impact on the healthy bacteria in our gut. Add fresh orange juice to make a bucks fizz - vitamin C is a powerful antioxidant.
Plan ahead - the morning after a fabulous party may leave you feeling sleep deprived and not in the right frame of mind to make healthy food choices or start cooking something nutritious. Research has shown that sleep deprivation can increase your calorie intake the next day, as well as increasing your preference for fattier foods (yes, that greasy fry up!). Instead, have something nutritious and healthy pre-prepared.
Get moving - a recent study showed that any form of exercise is better than curling up on the sofa to watch a film. Even a 2-minute burst of activity makes a difference so put on your favourite tunes and get dancing! Better still, find something you enjoy and do it regularly. It’s often easiest when you incorporate it into your daily routine.
Get outside - when it’s dark and rainy outside, it’s tempting to hibernate; but getting outdoors will work wonders not only for your hangover but also for your mental health. Nature-based activities lasting 20-90 minutes have been shown to lead to improved mood, less anxiety and positive emotions, to quote a recent study.
Show your gut some love. Your gut bacteria support your mood, sleep, skin and immune health, all things that can be impacted during the festive season. Gut bacteria love fibre so make sure you are consuming lots of plant foods. If you enjoy them, probiotic foods such as live natural yoghurt, kefir, kombucha, sauerkraut, kimchi and miso are also highly beneficial.
Put the kettle on. Instead of reaching for caffeine-rich stimulants such as tea or coffee, peppermint tea helps to relax the bowel and ginger tea helps with nausea and also to increase the rate of stomach emptying, which may reduce bloating. Herbal teas such as these also increase hydration.
Me time. Whether it’s a diary full of activities or extra guests staying over Christmas, but it’s easy to get caught up in the whirlwind and feel overwhelmed. Carve out at least 20 minutes every day to make time for yourself. Maybe do some yoga, go for a walk or just soak in a relaxing bath.
I wish you all a very happy festive season and a peaceful New Year,
Olivia
Olivia Smart, MA Cantab Dip CNM mANP mGNC
Registered Naturopath and Nutritional Therapist