Most of us do it! Or overdo it I should say! Taking time to meet up with friends and family and maintaining a healthy social life is vital for good health. However, on occasion, we can get a little carried away with the glasses of wine over dinner or cocktails and G & T’s before we even get to dinner! Keeping your alcohol intake in check is vital for general good health and especially, good liver health. The liver is one of the largest organs in your body and is responsible for many roles including the elimination of toxins, storage of glycogen and vitamins and minerals, protein and fat metabolism, protein synthesis and maintaining a healthy immune function. Drinking alcohol to excess (and caffeine) can massively deplete our storage of vitamins, especially B vitamins which are vital for energy production and are needed for numerous of chemical reactions to take place in your body. Below is a list of foods high in B vitamins to include in your diet and especially when you have a lot of social occasions coming up. See also an emergency treatment after a heavy night.
Foods High in B Vitamins
- Fish: Salmon, sole, tuna
- Shellfish: Clams , mussels, crab
- Fruits and Vegetables: Potatoes, sweet potatoes, spinach, cauliflower, broccoli, mushrooms, green beans, avocados, dark green leafy vegetables, asparagus
- Nuts & Seeds: Sunflower seeds, almonds, pecans
- Eggs & Dairy: Milk, cheese, yogurt
- Legumes: Black bean, cannellini bean, chickpeas, kidney bean, lentils, peas, peanuts
- Poultry: Chicken, turkey
- Wholegrains
Liver Loving Nutrients
- Eat plenty of garlic and onions for their sulphur compounds which aid in the livers natural detoxification process
- Drink lemon water with freshly grated ginger, and herbal teas such as dandelion, and nettle tea
- Incorporate plenty of spices and herbs into your cooking, especially turmeric (see recipe for Golden Milk)
Emergency Treatment After A Heavy Night
1. Drink as much water as you can when you get home and before you get into bed (lemon water if you can manage it) as much of the hangover effect is due to dehydration.
2. Take a good Vitamin B complex before you go out and again when you come home (I recommend Biocare or Viridian)
3. Take 1,000mg of Vitamin C ( I recommend Biocare’s Vitamin C which comes in the form of magnesium ascorbate crystals which you can add to your water)
4. Take a good probiotic supplement (Biokult, Optibac, Biocare)
Caution: Always seek the advice of your doctor or healthcare professional before taking supplements.
The Morning After
- Repeat the treatment above.
- If you can manage breakfast, try to incorporate some of the foods listed here for example poached eggs on rye sourdough toast with avocado, spinach and mushrooms.
- If you can manage some exercise or anything that gets you sweating which is a great way to get rid of the toxic build-up of alcohol in your system. Shower straight away to wash off the toxins released through sweat before your body re-absorbs it.
- If you’re really struggling or just feeling tired, try a gentle walk in some fresh air to clear your head. When you return home, run a bath and add a few cups of Epsom salts and your favourite essential oils. Epsom salts are great for drawing toxins from the body.
- Before you get into the bath, you can do 5 minutes of dry skin body brushing. This will kick start your lymphatic system which helps you remove toxins from the body.
- Drink plenty of water to rehydrate. Most of us want to reach for the fizzy sweet drink the next day. A great alternative is Kombucha (try Synerchi which you can get in Supervalu) as it is sweet and fizzy but great for your gut as it is loaded with friendly bacteria.
Of course, prevention is better than cure! However, the next time you over indulge, follow the above to help you get back to your healthy happy self!