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.

Prevention (Australia) - - Contents -



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.

Next up

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.



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.

Next up

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.



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.

Next up

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.

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