Hour-by-hour… how to beat the dreaded festive hangover – from bedtime to breakfast (plus our favourite ‘cures’)

MANY of us feel a slight pang of existential dread as the festive season approaches.

You’re looking forward to the month of festive cheer, but you’re also slightly concerned for your health (both mentally and physically).

Lots of Christmas parties can mean lots of drinking, which inevitably means lots of hangovers.

A pounding headache, violent sickness and crippling anxiety are just some of the horrible costs faced the morning after the night before.

For decades, scientists have searched high and low for the perfect remedy to ease the inevitable agony that comes after one tipple too many.

But what if the secret to curing a hangover was in what you eat after you finish drinking, before you even go to bed?

Kiran Jones, clinical pharmacist at Oxford Online Pharmacy, shares an hour-by-hour guide to remedies after a big session to help you recover.

Before bed…

Chicken wings, coconut water and a vitamin B supplement 

After a night out, greasy, fried, fast food might be tempting, but Kiran says this can actually make your hangover worse.

“It can upset your digestive system and cause inflammation, slowing your body’s recovery,” he warns.

Instead, he suggests you opt for grilled chicken wings.

“These have less fat and oil yet are still rich in protein to help stabilise your blood sugar, which often drops after a night of drinking,” he says.

Pair this was a large glass (about 500ml) of coconut water.

“This is full of electrolytes like sodium, potassium and magnesium to replenish what was lost due to the alcohol’s diuretic effect,” he explains.

Finally, consider taking a vitamin B and magnesium supplement.

“Alcohol depletes B vitamins crucial for energy and brain function, while magnesium helps muscle relaxation and can reduce headaches,” he adds.

As soon as you wake up…

Lemon water, ginger tea with honey and an orange 

Waking up can be rough after a night out.

But starting the day with a large glass of water with lemon can boost hydration and aid digestion, Kiran says.

Meanwhile, ginger is a proven remedy for nausea, and honey contains natural sugars that stabilise blood sugar levels and support liver metabolism, he says.

“For best results, boil fresh ginger in water for five to 10 minutes before adding honey for sweetness,” he says.

Orange is a great snack to grab first thing in the morning as it’s high in vitamin C.

“Vitamin C supports the immune system and liver detoxification and provides natural sugars to stabilise blood sugar levels and support digestion,” Kiran adds.

Breakfast (one hour after waking)…

Superfood smoothie and avocado on toast with eggs 

Once you’ve got over the initial shock of waking up feeling groggy, whip yourself up a nutritious breakfast. 

“Start by blending a smoothie for an easily digestible breakfast that’s gentle on the stomach and provides essential nutrients,” the pharmacist says.

“You can fill this with ingredients such as bananas, which are rich in potassium to replenish electrolytes, and spinach, which is high in magnesium and folate, to restore what alcohol depleted.

“Also try adding some blueberries packed with antioxidants to reduce inflammation and almond milk to provide hydration and healthy fats for energy.”

Next, the expert suggests putting together a breakfast of whole-grain toast topped with avocado and eggs.

“The avocado will provide more potassium and healthy fats to combat inflammation and stabilise blood sugar,” Kiran says.

“While the eggs contain cysteine, an amino acid that helps the liver break down acetaldehyde, a toxic by-product of alcohol.

“And the toast supplies complex carbs for steady energy release, to support concentration and combat fatigue.”

Lunch (around midday)…

Chicken or lentil soup with vegetables 

You can’t go wrong with a bowl of soup to re-hydrate and restore sodium levels and other electrolytes, Kiran says.

“Chicken or lentils are great sources of protein that can stabilise your energy levels to prevent midday crashes,” he adds.

“While vegetables like carrots, celery or spinach are gentle on the stomach and full of C and B vitamins.” 

You can pair this with a small portion of complex carbs like quinoa or brown rice.

“These can help replenish glycogen stores, providing a slow release of energy and supporting mental clarity,” the expert adds.  

Dinner time…

Salmon with sweet potato and steamed vegetables 

The evening after a big night out, turning to Deliveroo can often seem like the only option.

But Kiran recommends putting the phone down and reaching into the fridge for something fresh.

“Swap a takeaway for a plate of goodness like fish and vegetables,” he says.

“Salmon is high in omega-3 fatty acids which help reduce inflammation and improve mood, while sweet potato is a complex carb that provides fibre and nutrients, such as vitamin C and potassium, to help fight fatigue and boost concentration. 

“Add steamed vegetables like broccoli or asparagus that contain vitamins and antioxidants to reduce oxidative stress and aid liver function.

“Asparagus also contains amino acids that boost alcohol metabolism.”

Kiran says washing this all down with chamomile or peppermint tea can help to “relax muscles, calm the digestive system and encourage restful sleep”.

“This should be favoured over caffeine options to avoid stimulating the nervous system before bed,” he says.

“And don’t forget to have a final glass of water before bed to prevent dehydration overnight, as this will prevent your hangover symptoms from creeping into the next day.”