What Can I Eat To Ease My Hangover?

We've all been there: a fun night out that ends with a less-than-fun morning. While there's no magical hangover cure, there are definitely foods and drinks that can help your patients rehydrate, replenish electrolytes, and get them feeling better faster. Here’s a quick guide for you the next time your patient asks if there’s anything they can do to get through a hangover.

Here's what to reach for when you're recovering from a night of heavy drinking:

Hydration: Alcohol is a diuretic, which means it increases urination and dehydration. Replenishing fluids is crucial! Choose water, coconut water (with its natural electrolytes), dairy milk, or clear broths. Aim to sip on these throughout the day.

Electrolytes: Electrolytes are minerals like sodium, potassium, magnesium, calcium and phosphorus that help your body function properly. Alcohol can deplete these, so consider options like:

• Bananas: Gut-friendly and high in potassium, essential for muscle function and nerve impulses.
• Avocado: Packed with potassium and healthy fats, which can help settle your stomach.
• Watermelon: Good source of potassium and contains 92% water.
• Oranges: Oranges are a good source of potassium, calcium, magnesium, and phosphorus and excellent source of fluids.
• Spinach: A cup of raw spinach contains around 167 milligrams of potassium, 24 milligrams of magnesium, and 30 milligrams of calcium. Great to add to a smoothie to sip on throughout the day.
• Oral rehydration drinks: Can be a good option if you're struggling to keep fluids down, as they offer electrolytes and easily absorbed sugars.

-------------------------------------

You're reading The Nutrition Wrap Up - a weekly newsletter to help clinicians give better nutrition advice. You can join 3,217 smart clinicians and get info like this sent to your inbox for free every week. Sign up here: https://www.examroomnutrition.com/signup 

-------------------------------------

Foods for Gentle Digestion: Your digestive system might be feeling a bit queasy, to say the least. Choose bland, easily digestible options like:

• Toast: Plain toast or toast with a little mashed banana provides carbohydrates for energy without irritating your stomach.
• Rice: White rice is another easily digestible source of carbohydrates.
• Scrambled Eggs: Eggs are a good source of protein and B vitamins, which can be depleted by alcohol.
• Ginger: Ginger is known for its nausea-reducing properties. Try a cup of ginger tea (fresh ginger is best!) or suck on some ginger candy.

Bonus Tip: Avoid sugary drinks, greasy foods, and caffeine, as these can further irritate your stomach and dehydrate you.

While these foods can help with hangover symptoms, they can't prevent them entirely. The best way to avoid a hangover is to drink in moderation.

In Case of Emergency:

• If you or someone you know is experiencing a life-threatening emergency related to alcohol use, call 911 immediately.
• The National Alcohol Helpline is available 24/7 at 1-800-662-HELP (4357). You can also chat online at National Alcohol Helpline

By following these tips and focusing on rehydration and gentle nutrition, you can hopefully shorten the duration of your hangover and get back to feeling your best.