A little too much yesterday….???

As I always preach alcohol doesn’t have to be part of your celebration. Take a step back and realize why do you enjoy yourself? It’s not the booze but the time/s with family and friends that you seek. It’s just a habit and tradition to relate those important times with food & drink.

That being said…….say you still have one or two or eight too many maple syrups in the mailroom with buddy and the hangover hits you the next day. Here are some of the best moves you can make to help you recover a little faster.

1. Berries

-These little guys pack a punch of antioxidants and immune boosting vitamins and nutrients. If you want to suppress your immune system this winter miss out on your sleep, eat less whole food, & drink more alcohol. That’s a sure way to get sick. Not only will berries help you more naturally than meds but they’re very hydrating & have direct immune boosting compounds like pteorstilbene, found in blueberries. Check it out! https://healthyfocus.org/health-benefits-of-pterostilbene/

2. Pickles

-“Back in my day we used to drink pickle juice to avoid cramping on the football field” believe it or not that’s very valid. Pretty gross but valid. The higher sodium (electrolyte) content of pickles will help rehydrate you quickly. And once again….real good vitamins and nutrients coming at you not medicine.

3. Soups & Broths

-Much like our pickle friends above a clean, preferably low ingredient, no bullshit added soup or broth offers a nice electrolyte hit as well. Try and get a great beef broth to help with not only hydration but immunity, inflammation, digestion, the list goes on & on with this one.

4. Back to the plan with real foods.

-Over and over I get day after nutrition logs that have 5 saltine crackers or 300 calories total the next day after drinking. So now you’ve complicated the hangover even further by staying dehydrated, suppressing your immune system, and being undernourished. 100% important to get back on lean proteins, healthy fats, and nutritious carbohydrates. Digestion & palatability may call for smaller portions but it’s vital to get right back on the program and certainly don’t under-eat good items to make up for overdoing poor items yesterday. Not only does that prolong recovery but it creates bad relationships with food.

5. Creatine

-A supplement that’s finally coming to light is creatine. Not just for bodybuilders or serious weight lifters anymore. The benefits of creatine are extensive. Keeping muscles and cells hydrated are what we’re seeking for our hangover here but check out the full list here:

-https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591

6. Guacamole

Avocado and cilantro turn out to be a perfect combo of digestive helpers for your hangover. A liver toxin called galactosamine is buffered by avocado and the cilantro contains certain oils that also aid in digestion.

7. Citrus Fruits

Once again antioxidants to the rescue. The peel is not only rich in antioxidants to help the liver flush toxins out of your system but they will also provide a ton of water content to get rid of bloat the next day.

8. High Potassium Foods(Coconut, Bananas, Potatoes, Tomatoes)

One of the most important electrolytes potassium with help keep dehydration, light headedness and headaches at bay. Add these foods for some immediate help with the hangover.

9. Ginger, Turmeric, & other spices

A Thai House bowl of curry may be a great choice on Sunday after you and Uncle Eddie hit the eggnog a little too hard this holiday season. For many centuries these Indian profile spices have been used for anti-inflammatories as well as a natural detox for the liver. Ginger is especially known to help nausea and an upset stomach.

10. Yogurt, honey, nuts, eggs

The name of the game here is lower glycemic foods. By getting some protein and slower digesting carbohydrates blood sugar is helped being regulated. Hypoglycemia is another issue caused from alcohol consumption sometimes causing a craving for high sugar, fast digesting, highly processed carbohydrates. Poor carbohydrate choices are never good for getting you back on track with nutrition or to fight inflammation.

Next time you and Buddy hit the ole' mailroom and take one too many sips of the syrup for the holiday season try some of these tips the next day! And as always, work on your relationship with nutrition and exercise and get to the root of why inconsistencies exist for you. If you ever need help email me at bfit2training@gmail.com and invest in your self!