SORE head? Dry mouth? Feel nauseous? Body aching all over? These are just some of the classic hangover symptoms you may experience after a boozy night or day out.
And on New Year’s Day, your hangover may be the worst you’ll have for all of 2024.
The foods worth stocking up on ahead of a hangover
As well as the famous physical symptoms of a hangover, Dr Alex Missick, a GP at UK Meds, says that mental symptoms are also common including depression, anxiety or irritability, difficulty concentrating and gaps in memory.
He says: “Hangovers can feel like they can go on forever.
“When you have a hangover it can sometimes seem as if you are never going to feel yourself again.”
But he adds that studies have shown that on average, hangovers will last between 18.4 hours and 24 hours.
Luckily there are several foods that can help to relieve the painful symptoms of a hangover and make your life a little more bearable.
While you may want to reach for the greasiest, fattiest, carb-heavy meal, try going for fruits and vegetables.
They may not hit the spot quite the same, but you could see yourself up and productive far quicker than if you’re in a food coma from foods that cause blood sugar spikes.
“While no food can ‘cure’ a hangover, certain foods can help alleviate hangover symptoms and accelerate the recovery process,” says Dr Missick.
Adding some of these 25 foods to your day could help restore lost nutrients, stabilise blood sugar levels, and reduce the toxic effects of alcohol.
BREAKFAST
Fresh fruit
Although stodgy carbs might be your preferred choice, a bowl of delicious fresh fruit aids hydration, provides vitamins, minerals and natural sugars as well as antioxidants and gut-loving fibre.
Toast
Stomach a little sensitive? Pop a slice or two of wholegrain bread in the toaster as Dr Missick says that toast can help to stabilise blood sugar levels, replenish calories and help with a dodgy tummy.
Plus, wholegrain bread provides B vitamins and keeps you fuller for longer, so you’re less likely to reach for the classic hangover junk food later on in the day.
Bacon
Dr Missick reveals that it’s the salt in bacon which can help with a hangover as we often lose sodium when drinking alcohol.
But remember dehydration is also a key hangover symptoms, and too much salt could worsen it.
Why not top a slice of wholegrain toast with bacon and eggs for a hangover breakfast of kings?
Eggs
Hard boiled, soft boiled or poached, eggs are a great addition to your hangover diet.
Dr Missick says that eggs are rich in the nutrients cysteine – which has antioxidant properties – and choline, which supports liver and brain function.
Porridge
Dr Missick says that a bowl of porridge is good for a sensitive stomach, plus, slow-release carbohydrates such as oats, help to stabilise your blood sugar, giving you steady energy so you can crack on with your day.
Beans
Baked beans, kidney beans or any other bean that takes your fancy can help top up your B vitamin levels which help with energy and brain function.
Plus, beans contain fibre to help support gut health.
Mushrooms
Another veggie to add to your toast and bacon combo is mushrooms.
“These are rich in minerals, B vitamins and antioxidants and several digestive benefits,” says Dr Missick.
Avocado
Need another stomach settler? Dr Missick recommends avocado as it’s gentle on the stomach, plus it’s rich in nutrients and vitamins as well as potassium.
Coffee
Busy day ahead? A hangover is the last thing you need.
However a cup of coffee can boost alertness and stimulate mood-boosting neurotransmitters to help you feel happier, too.
Just avoid coffee too close to bedtime as you may end up having an awful night’s sleep.
And don’t drink too much, as caffeine may bring on headaches or anxiety for some.
Coconut water
For rehydration, Dr Missick recommends coconut water.
Plus, this tropical liquid contains natural sugars and vitamins and may be a taster alternative to water, if you’re not a fan of plain H20.
AlamyRejoice – bacon and eggs are good on a hangover[/caption]
THROUGHOUT THE DAY
Nuts
A handful of crunchy nuts make a great 3pm snack.
“They’re rich in healthy fats, magnesium and protein,” says Dr Missick.
Magnesium levels can often be depleted when we drink alcohol, however, this mineral is ideal for helping to rehydrate the body and even help alleviate headaches.
Ginger
Pop some grated ginger in boiling water for a brew that helps alleviate nausea and fights inflammation in the body.
Chicken soup
A warming mug of chicken soup boosts electrolyte levels according to Dr Missick. This can help to rehydrate the body. Plus, chicken soup can help to stabilise blood sugar levels.
Asparagus
Our livers go through a lot, but crunchy asparagus could help protect the liver according to Dr Missick.
Plus, it boosts the levels of enzymes in our body that break down alcohol, helping to eliminate alcohol faster.
Enjoy asparagus as a side to eggs on toast or throw in a delicious salad at lunchtime.
Greek Yoghurt
For protein, calcium, magnesium and B vitamins, enjoy some creamy Greek yoghurt.
Alcohol can deplete the amino acids in our body – amino acids are the building blocks of protein.
So, replenishing our amino acids the next morning with protein-rich foods can be helpful in negating hangover symptoms.
Bananas
It’s the potassium in bananas that can really help a hangover as this electrolyte helps rehydration as well as with nerve and muscle function.
Plus, Dr Missick says that bananas contain tryptophan. This amino acid helps with the body’s production of the feel-good hormone, serotonin.
Pears
Dr Missick explains that Korean pears in particular (check out Waitrose or your local asian grocery store) can help process alcohol and they have a high water content to help rehydrate the body.
DINNER
Spinach
Hungover left you feeling exhausted?
Dr Missick says that leafy green spinach has a high water content which can help prevent fatigue. Spinach also contains the B vitamin, folate.
Brown rice
Served on the side of your lunch or dinner, brown rice contains complex carbohydrates that stabilise blood sugar levels as well as good levels of fibre, magnesium and B vitamins.
Limes
Instead of squeezing lime into your margarita, try squeezing it onto your salad or stir fry.
Lime juice helps to balance electrolyte levels, plus it aids digestion.
Gherkins
Stop before you go taking the gherkins out of your burger. Dr Missick says that this food is full of sodium and electrolytes, which can help rebalance the body after a night of alcohol.
Tomatoes
It’s the high water content in these juicy red fruits that make them useful for hangovers.
Plus, tomatoes contain an antioxidant called Lycopene; antioxidants are helpful for lowering inflammation.
As alcohol is inflammatory, it can lead to inflammation in the body, however, too much inflammation can lead to a number of illnesses.
So doing what we can to keep inflammation low is ideal to maintain good health.
Wasabi
Need a wake-up? Perhaps you have more plans this evening.
“Wasabi provides feelings of alertness and it has detoxifying compounds,” says Dr Missick.
Chocolate
If you needed an excuse to open the Christmas chocs early, then this is it.
Dr Missick reveals that chocolate provides a feel-good endorphin boost – and let’s face it, you don’t want to deprive and punish yourself when you already feel rough.
Chocolate also contains theobromine which can help support heart health.
Salmon
Oily fish such as salmon contain omega-3 fatty acids which Dr Missick says are broken into amino acids that aid recovery.
GettyGrilled Salmon Fillet and Mixed Vegetables[/caption]
Other ways to swerve your hangover
Eating isn’t cheating
“Food helps to slow the absorption of alcohol, so eating a substantial dinner before you start drinking will help to ‘line the stomach’,” says Dr Missik.
“Put your cooking skills to the test by whipping up some carb and protein-fuelled pasta or potatoes and chicken to give you the energy you need to go all night.”
Watch your pre-drink pours
Dr Missick says: “Keep an eye on your home pouring, especially if you’re drinking spirits.
“Don’t freehand it – it’s worth investing in some alcohol unit measuring cups.”
H20
Drinking water between each alcoholic drink is advised by experts.
And when you get back home, down a bottle of water to try and re-hydrate, Dr Missick says.
“It’s also worth leaving a glass of water on your bedside table for when you wake up in the middle of the night,” he says.
As an added extra, try a Dioralyte sachet in your water which will replace all the electrolytes and fluids that are lost as a result of dehydration.