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How to avoid a hangover this Christmas season
Although the symptoms of hangovers such as headaches, nausea and tiredness are well known, the causes are not. In the past, dehydration was thought to be the main cause of alcohol hangover symptoms. Scientists now also believe that alcohol withdrawal and chemicals formed in the body when our liver breaks down alcohol contribute to those unpleasant symptoms.
As the saying goes prevention is better than the cure so here are a few simple changes you could make to try and reduce the hangover pain. Of course, it is important to bear in mind that there is no better way to avoid a hangover than not drinking alcohol…!
Will you be taking it easy to help reduce the hangover?
Top hydration tips from the Natural Hydration Council for the festive season:
- Don’t drink alcohol when you feel thirsty! Quench your thirst with a refreshing glass of water.
- If you’re hosting a party provide plenty of healthy and interesting soft drink options for guests including bottles of sparkling mineral or spring water and jugs of still water.
- To encourage your guests to drink water include ice cubes with festive berries frozen inside.
- Avoid drinking from large wine glasses, as this may lead you to underestimate how much alcohol you have consumed.
- Our hydration status is constantly fluctuating. Drinking alcohol can lead to dehydration, so you should try to alternate any alcoholic drinks with a glass of water.
- Following a night of indulgence, keep a bottle or glass of water by your bedside to drink whenever you feel thirsty.
Professor Tom Sanders, Professor emeritus of Nutrition and Dietetics, King’s College London and advisor to the Natural Hydration Council:
“Excess alcohol intake causes dehydration, which can result in headaches the next day. Headaches are also caused by acute increases of blood pressure following the withdrawal of alcohol. Drinking plenty of water is the best remedy and it is sensible to have a glass of water by your bed when you go to sleep after drinking. Paracetamol can also help if you wake up with a headache.
“A glass of orange juice in the morning can pick up blood sugar levels, which are often low after excess alcohol. Despite what people think, you should avoid eating greasy foods such as fry ups in the morning as these can make you feel worse. Instead, opt for carbohydrate rich foods such as breakfast cereals or toast and marmalade and continue to drink water throughout the day.
“The darker the alcohol, the more likely it is to cause a hangover. This is because of the phenolic antioxidant compounds found in darker alcoholic liquids, which are thought to cause dilation of blood vessels in the brain. Swapping red wine for white and brandy for vodka can help reduce hangover symptoms.”
Fitting exercise in when you’re busy
With less time available for regular exercise and workout sessions, it’s important not to let your health slip by the wayside. By doing short bursts of HIIT training (high intensity interval training) whenever you get a spare few minutes, you’ll be able to maintain fitness levels, avoid the post Christmas lull and feel energised for the start of the new year.
Top personal trainer, Lucy Wyndham-Read, has put together the below ideas for fitting exercise around a busy schedule during the winter months:
Be a 4 minute fitness girl
In just 4 minutes you can burn more fat than you would going for a 30 minute moderate walk. A short burst of HIIT training, consisting of 20 seconds maximum input followed by 10 seconds to get your breath back has, what is known, as an epic effect (excessive post oxygen consumption). Your body burns approx 35 calories per hour for at least 10 hours after your workout. What’s even better is that this 4 minute interval training can be done anywhere, so why not set that alarm 5 minutes earlier and do it before you head off to work. You’ll be burning calories non-stop all day.
Warm up before heading out
Don’t be put off heading outdoors for a power walk in the winter because it is still vital to get fresh air. Of course, when it’s cold, it’s often tempting to stay in and be cosy, so why not try an alternate way of getting warm? Before layering up and heading outside, place your exercise clothes over a radiator (even your socks) for at least 5 minutes. Make sure your final layer is bright and visible then you’ll feel warm from the inside out, as your clothes start to cool down and your body warms up during your workout.
Christmas card circuits
Fact: the more toned your muscles are the more calories you burn. While you’re writing out your Christmas cards this year, have some fun with the following simple circuit exercises. Each time one of the below images appears on a card, get up and get active before writing it out.
- Snowman = 20 squats
- Carol singers = 20 Lunges
- Rudolph = 20 sits ups
- Santa = 10 burpees
- Snowflake = 10 press ups
- Angel = 20 second plank
Squat it out when you're doing your Christmas cards this year
Santa’s stairs
Stairs are a great way to tone your booty and legs, so do this 2 minute routine for great results. Start at the base of your stairs then go to the top taking them 2 at a time. March back down, then do 20 squats and repeat 5 times. In total you will have done 100 squats and burnt off lots of calories.
Be a determined and disciplined diva
No matter whether it is a few quick lunges, a 4 minute workout or a walk around the block, always look after your body and your muscles, and make sure you have fully warmed up first. You can do this by marching on the spot for a couple of minutes, followed by a thorough cool down after your exercise session. Simple stretches are a great way to keep muscles fit and healthy. Post exercise, why not massage your legs with Nelsons® arnicare® Arnica Cooling Gel to help cool and revive them, so you’re ready for your next workout.
Jane Michell’s tips for avoiding weight gain this Christmas
1. For every 1 sip of wine have three sips of water
If there's someone constantly topping up your wine glass, don't worry. Keep a water glass to hand and sip regularly through the evening. You'll automatically drink less wine if you're hydrated.
2. Out Of Sight, Out Of Mind
Stand as far away from the buffet as you can and, if a waiter does tempt you with canapés, avoid anything deep-fried or pastry based and limit yourself to three a night!
3. Squeeze Into Something Sexy
Tight-fitting clothes around our stomachs will subconsciously help you hold back on tempting treats. So a tailored suit and slim-cut shirt for the gentlemen and a clingy Christmas dress for the ladies, will not only show off your figures but help you eat less!
Keep water to hand over Christmas. Don't mistake thirst for hunger
4. Danger At The Dinner Table
To overcome the temptation to continue picking at potatoes and parsnips, once you've helped yourself, pass the bowl down the table and clear leftovers away before you're tempted to snack while you chat!
5. Swap Chocolates for Crudités
Christmas grazing can greatly contribute to those unwelcome extra pounds that we discover in the New Year, but if the snacks aren't in sight, you won't eat them. We say replace calorific chocolates and crisps with homemade canapés and fresh crudités.