By: Jennifer Boake, R.H.N

The holidays are around the corner and for many of us this means overindulging in food and alcohol. Tis the season of celebration and socializing! Here are some handy & healthy tips to speed your recovery.


1) Hydration

Something to note, water on it’s own isn’t that hydrating. According to Kevin Strang, Ph.D. in physiologist in the Department of Neuroscience, “alcohol blocks a hormone that lets your kidneys regulate how much water you lose when you urinate. Pure water won’t hydrate you because it will pass right through you, Strang explains. To properly re-hydrate you need a mix of salt, sugar, and water.”

Lemon, raw unpasteurized honey, and fizzy water. Lemon is a high in vitamin C and helps flush out your liver. Raw unpasteurized honey is high in antioxidants as well as antibacterial, which is important because you immune system is down. The combination of all three works in conjunction as a natural electrolyte drink.

Coconut water contains potassiumelectrolyte, “which helps regulate fluid balance, muscle contractions and nerve signals.” Ryan Raman, MS, RD (NZ) says.

Bone broth is nutrient dense full of minerals that come from the bones of the animal, as well as gut-healing protein collagen. This helps with the detox process, eliminating as well as replenishing.


2) Food Frenzy

 As if a hangover wasn’t punishment enough, you’re fighting cravings of large amounts of greasy fast food. Having your fridge stocked with nutritious options of protein, fat, and complex carbohydrates helps make the decision for you, you’re likely to choose something that takes minimal effort that’s readily available.

Eggs –Are a complete protein and will help rebuild energy levels.

Sweet potatoes– Alcohol increases blood sugar it’s important to have unrefined carbohydrates like sweet potatoes to help stabilize it. Not to mention full of fiber, which helps curve appetite leaving you satiated.

Asparagus – “Scientists in Korea recently discovered that a product found in the shoots and leaves of asparagus boosted levels of the enzymes alcohol dehydrogenase and acetaldehyde dehydrogenase, which help digest alcohol,” says Tanya Zuckerbrot, M.S., R.D.


3) Supplement Support

B-Complex – alcohol strips a plethora of nutrients in your body and its important to restore balance!

Chlorella  – is perfect precursor to a night out, or before bed because it’s a liver protector and cleanses the toxins from the body.

Milk thistle – Has the ability to draw out toxins while supporting liver function.


4) Movement

This might be a hard realty, but at some point in the day, even just a 30 minute walk can help increase endorphins – which improve mood, and help to sweat out toxins.