How to bounce back the morning after Simple pick-me-ups that will help fast-track your recovery
Last night you hit the buffet table, bar or dance floor – hard. Now you need some simple pick-me-ups asap. Here’s how to fast-track your recovery.
1 PARTIED BUT NOW POOPED
Stop hitting that snooze button and head out into the sun. Natural light suppresses melatonin, the hormone that helps prepare your body for sleep. A short five-minute sun soak in the morning also boosts serotonin, which improves your mood.
Dab on a little mint lip gloss, pop a mint, light a minty candle or down some peppermint tea. Tiredness decreases by up to 25 per cent when people smell peppermint, US research shows.
For further relief
Watch a scene from a tense film. Easily scared? Watch a scene from a nail-biting movie. The tension will cause a spike in your cortisol levels. These should naturally rise in the morning for energy, but may be low because last night messed with your body clock.
Take a walk. Do the coffee run, take the stairs or hoof it around the block and get your blood pumping. Low-intensity exercise like walking reduces fatigue by 65 per cent according to research from the University of Georgia in the US.
Have a latte and lie down. Aim for a 10 to 20 minute nap and by the time you get up, the combination of rest and caffeine will have you revved up with more energy.
2ONE TOO MANY FESTIVE DRINKS
Nibble on carbs such as dry toast to restore your blood glucose levels, which can drop after too many tipples. Okay to eat more? Add some eggs and asparagus – they both boast amino acids that help break down the remaining alcohol in your system.
Head for the water tap to rehydrate. “Alcohol acts as a diuretic and the resulting dehydration can cause a dry mouth, headache and symptoms such as nausea the next day,” warns Matthew Frei, clinical director at Turning Point Alcohol and Drug Centre in Victoria. As a glass of water may be hard to stomach, try herbal tea and honey or water with a dash of apple juice. Boost fluids even more with hydrating foods, including clear soups, along with lettuce, watermelon, raspberries, cucumber and celery.
For further relief
Take the right pain reliever. Research shows that alcohol can increase internal inflammation – so a pain reliever containing ibuprofen may be most effective.
Vitamin B supplement. No it’s not an urban myth. “Alcohol has been shown to deplete B group vitamins, particularly B1,” Frei says.
3 BUFFET TABLE BINGE
Go for comfort. Overeating can push open a valve between the stomach and oesophagus, causing acid reflux. Tight clothes can apply further pressure, worsening any heartburn. So get comfy, remove those constricting clothes and slip into loose, tummy-friendly gear.
Take antacid medication.
“Over the counter pills or liquids such as Mylanta and Alka-Seltzer, neutralise stomach acid to quickly alleviate heartburn,” explains Dr Vincent Ho, gastroenterologist and senior lecturer at Western Sydney University.
For further relief
Sip on chamomile tea. Research shows it can help soothe an upset stomach.
Eat small meals and bland food. You know the drill – go for vegetables, grilled fish, salad and wholegrain bread. “Steer clear of spicy foods like chilli and peppers and avoid flavour-boosters like garlic and onion as they are gastric stimulants which can cause the stomach to produce more acid, worsening heartburn,” says Melanie
McGrice, dietitian and Director of Nutrition
Plus clinics in Melbourne
Try slippery elm. This gelatinous bark from the red elm tree is available from health food stores in powder or tablet form and helps line the stomach to soothe inflammation.