We’ve all been there – a massive headache, over-sensitivity to light and noise, sickness and a raving thirst. Hangovers make you wonder (every time) whether it was all worth it.
If you do go slightly overboard one night – and we know you will sooner or later – there’s no need to write off the next day entirely, however. Hong Kong nutritionist Michelle Lau tells us how our alcoholic choices and what we eat before, during, and after we drink can help ease (and possibly even avoid completely) the dreaded hangover.
On the night…
Never drink on an empty stomach – duh! Protein, including dairy, is an excellent stomach liner. So if you’re daft enough to not eat a proper meal prior to drinking, try scoffing a bowl of cereal with milk, a carton of plain yogurt with a banana (potassium!) or some cheese before you venture out.
Limit bubbly alcoholic drinks – sorry ladies, it’s true that the bubbles go straight to your head, but that’s not necessarily a good thing the next day. The bubbles in these drinks speed up your absorption of alcohol, so try to limit the sparkling wine, fizzy cocktails and champagne.
Say no to dark liquors – darker drinks, especially spirits, (e.g. whisky, brandy, dark rum) have a higher level of congeners, compounds formed during the fermentation and distilling process. These compounds are thought to worsen your hangover – so if you must have a nightcap, opt for a white spirit (e.g. gin, vodka, white rum) instead.
Always stay hydrated: alcohol is a diuretic (frequent bathroom visits, anyone?) and thus can lead to dehydration. Drink water in between your alcoholic drinks to make your night last longer and negate alcohol’s dehydrating effects on the body. Also, if you’re at all able, drink plenty water before you call it a night and hit the hay.
The next morning…
No alcohol intake! (Duh again.) “Hair of the dog” only works for a while because you body goes into emergency panic mode while trying to process even more alcohol. It’ll only hurt more in the long run.
Boost your hydration level – coconut water or a sports drink will help restore your body.
Limit caffeine – caffeinated beverages (e.g. coffee, tea, cola) will only aggravate hydration levels as caffeine is diuretic, adding to dehydration that can worsen your headache. If you an unashamed addict, stick to one cup until you’re feeling yourself again.
Eat a wholesome breakfast (brunch most likely). There is no better way to replace the nutrients that your body lost as it worked hard to process the alcohol that to eat. Yippee! Eat Vitamin B-rich whole grains like a piece of whole wheat toast with some eggs (protein), some grilled tomatoes (Vitamin A) and sautéed spinach (iron and folate) and finish with a glass of fresh orange/grapefruit juice (Vitamin C) – which should help to redress some of the damage and lift your energy levels.
Eggs: a great hangover food as they contain the essential amino acids cysteine and taurine that help the liver detoxify.
Citrus fruits: high in Vitamin C, which are antioxidants that help to neutralise toxins and protect healthy cells from damage from free radicals generated from alcohol consumption.
Avoid sugar: sugary foods and drinks will only add to your already unbalanced blood sugar levels. Instead, satisfy your sugar cravings by choosing fresh fruit, low-fat fruit yogurt, or few pieces of dark-chocolate-coated almonds.
No appetite for a full breakfast? Reach for a banana (potassium) and a glass of low-fat milk – low levels of potassium are linked to weak, shaky muscles and high blood pressure — all common hangover symptoms.
Some eateries around the city that serve healthy and wholesome breakfast/brunch options:
Michelle Lau is a nutrition expert, qualified nutritionist, and a wellness coach who specialises in sports nutrition and weight management. Her mission is to improve the health and wellbeing of Hongkongers with different health/nutritional needs and goals and ultimately lead them to a healthier and happier life. Check out her blog and Instagram (@nutriliciousss) or contact her at nutriliciousss@gmail.com.
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