We all look forward to this time of year spent with lots of family, fun and food.
But at the end of the day or maybe the next morning, the holiday bloat, fatigue, and food/alcohol hangover is really starting to set in.
So what can you do to counteract the inevitable holiday hangover? Here are my 5 Tips To Recover From The Holidays!
1. Start Your Morning With A Glass Of Warm Water
Drink at least 16 oz. of warm water with lemon or lime to help alkalize the body and continue to move food through the digestive system.
Herbal teas are great to include in the morning routine. Lemon ginger, dandelion tea or green tea are some of my favorite cleansing teas.
Be conscious of making sure you get enough water in for the day.
I recommend consuming at least 50 percent of your weight in ounces.
2. Get In Some Movement
You want to be sure the bowels are still moving and one way to do that is definitely by movement. Try to get in a walk or short 15 to 20 min workout. Take the dog out and go on some interval sprints, or just get your steps in Black Friday shopping ;)
3. Avoid Antacids And Antacid-Reducing Medication
Your enzymes are there to help you digest food. In order for your body to properly digest food in the stomach it needs to be at very low pH, however, antacids actually increase the pH and neutralize acidity in your stomach. This can prevent the breakdown of food and promote the proliferation of bacteria.
Take one tablespoon of apple cider vinegar by itself or in your water instead to help initiate the process of digestion. Unfiltered Bragg's Apple Cider Vinegar is best! If taken 15 to 20 minutes before a meal, it will promote digestion, but even taking it all will make a difference!
If you're familiar with digestive enzymes, these could also be a great option to ensure food is moving through the digestive system.
If you're often constipated, a way to help continue to move the bowels is magnesium. It's a deficiency in 80% of the population and is a mineral that is chronically depleted through stress. Magnesium helps relax the autonomic nervous system and digestive system to promote a bowel movement.
We often don't realize how much sleep helps the body recover. While you are sleeping is when the liver is most active in helping the body detox, so if you're not sleeping at least 8 hours, it's not giving the liver enough time to fully detox the body.
If you've lost some sleep over the last few days, make it a point to take a nap today. Listen to your body, if you're exhausted you may not want to reach for that extra cup of caffeine. This will only stress the body more, causing a large spike in the stress hormone, cortisol. A nice 30 minute nap will definitely be a better way to help the body actually recharge.
5. Take a Probiotic
Do you happen to have a probiotic lying around the house that you used to take and have forgotten about? Here's the time to break it out.
If you're looking for a good probiotic, I recommend Prescript Assist.
You can also get some active forms of probiotics from sauerkraut, kimchi, kefir or kombucha. These are other great options as well!
Hope you all enjoyed your holiday and continue to enjoy it! Remember there are ways to indulge and still focus on recovery! It's all about finding that balance.
In Abundant Health,
Ali Boone, RD, LD, NTP