Does this come too little, too late? It’s a bit mean of me to step in with all the solutions the day after you need them. But after encountering some VERY hungover friends blowing away the cobwebs on the railway trail, I thought I’d jump in and give you these tips. I can’t make you immune to the effects of alcohol but we can make things easier, that’s for sure!

I’m fairly certain my hangover days are behind me but with two teens in the house and all their friends, I feel like I am reliving my party years. All the mistakes, all the excess, all the hilarious memories… and the not-so hilarious too. I am grateful to have partied before the days of cell phones and social media. Kudos to this new generation for still being bold enough to let loose in public.

It's not that I don’t drink at all; I do. But it’s much more occasional now. And I’m almost relieved that January is here. No more boozy distractions. I am so excited to get back into the rhythm of exercise, healthy eating and no alcoholic drinks.

I don’t want to sound preachy but have you felt how good it feels to be a few weeks down the line of healthy food and no alcohol? When your exercise has kicked in and you are consistently well hydrated? I never feel so alive as when I am back in extra-healthy mode.

If you’d like a little help getting started this year, then pop over to waterfrontwellness.bm and sign up for our Healthy Kickstart. It begins on January 12 and it’s free for the whole community.

Thanks to the execs at the Waterfront Group, part of my job is to work on initiatives that improve the health of our community. We do this year-round by providing subsidised or free places on our Nutrifit and Beat the Couch programmes, and we do it every January with our free Kickstart.

The goal of the Kickstart is to try out lots of healthy recipes and to begin building healthy habits. We focus more on what to do, rather than on what NOT to do. The beauty of this is that the more you make space for the good things, the less room there is for the not-so-good things. Then they just fall away without you feeling sad or deprived.

More on this next week but for now if you ARE going to be boozing through the new year, here are some things to think about!

Your hangover survival guide:

1. Avoid drinks with congeners (beware of the “night cap”)

When ethanol (alcohol) is produced by sugar-fermenting yeasts, other toxic side products called congeners are formed too. Congeners (eg acetone, methanol and isopentanol) seem to increase the frequency and intensity of hangovers, compared with drinks that contain low amounts.

Drinks high in congeners include whiskey, cognac and tequila. Bourbon whiskey is exceptionally high. Drinks low in congeners include colourless drinks such as vodka, gin and white rum. Vodka contains almost no congeners at all.

2. Watch your mixers

A regular hangover is bad enough, adding a sugar hangover is even worse. Ditch the sugary mixers (soda, fruit punch etc) and especially the coolers that serve up a big dose of food dye too.

Just one cooler can pack in 10-20 teaspoons of sugar. That’s huge and has serious implications for blood sugar management and weight gain. I would avoid diet options as well, given that these also challenge the liver.

Note too that bubbles speed up alcohol absorption, so if you are aiming to pace yourself, pick a still option such as vodka with water and a splash of orange juice. For the healthiest mixers out there that still offer great flavour, try the Spindrift sparkling waters or the Something & Nothing seltzers from Miles. (Something & Nothing is literally my fave at the moment – the Hibiscus Rose and Cucumber flavours are perfection.)

3. Drink plenty of water and try peppermint tea before bed

Alcohol is a diuretic which means you urinate more than if you were drinking an equal amount of pure water. This can lead to dehydration and contribute to headaches and fatigue the next day. Rule of thumb: arrive hydrated and then drink a glass of water between drinks.

Have at least one big glass of water before going to sleep. I think peppermint tea is great for settling the stomach, so brew a strong one before you go out and then leave it in the fridge to drink on your return. This is a great antidote to a rich evening meal too.

4. Balance your blood sugar

Never drink on an empty stomach and note that hangovers tend to be more severe in those who have low or imbalanced blood sugar. Although hypoglycemia is not a cause of hangovers, it can make symptoms feel worse. If you are just going out for drinks and aren’t having a meal, do eat something before you go that includes slow-releasing carbohydrates and protein. Good examples include low-sugar granola and plain yoghurt, or scrambled eggs on wholegrain toast.

5. Eggs and avocado for breakfast the morning after

No doubt you have heard of the “kill or cure” fry-up for breakfast. It’s not the saturated fat that’s going to help you, but the amino acids in the protein which can assist liver detox. Eggs are the best choice as they are easily digested and gentle on your stomach. Plus, thanks to their large amounts of cysteine, eggs help to “mop up” alcohol toxins. Whites do contain more protein but the yolks are cysteine rich so eat both. Avocado is great for phase 2 liver detox, so include that too. Whoever invented the Bermuda codfish breakfast was on to something.

6. Rehydrate with electrolytes

But put down the Gatorade, which contains way too much sugar and unnecessary food dyes. Try chilled unsweetened coconut water, Nuun (most pharmacies and grocery stores) or Punchy (Miles). When you are overseas, get your hands on some LMNT which is just about my favourite ever. We do have a few boxes available at Waterfront Wellness (first come, first served!) but won’t have it in stock for long.

7. Test out the NA market again

If you tried NA wines when they first hit the market – and hated them – now might be time to try again. Miles have an amazing selection at a good price point. They also stock Mahala “spirits”, which allow you to make a “gin and tonic” kind of drink, without the actual gin.

I love Mahala and find that it’s delicious and very sippable. You feel like you are having something special rather than just a juice or soda. I use the Fevertree light tonic water as a mixer. It’s free from artificial sweeteners but simply less sweet than the regular version.

8. Consider Glutathione

Glutathione is the master antioxidant, helping to recycle other antioxidants in the body and supporting your own innate detoxification pathways. It’s hard for the body to absorb however so it’s best supplemented in liposomal form.

We carry this at Waterfront Wellness so feel free to pop in and check out what we have (it’s one of my can’t-live-without supplements as I feel like it makes such a difference). However, while I can help you review your supplement programme in general, remember that anyone with a medical condition (or who takes medication) should check in with their doctor before starting anything new.

And that’s it. Remember to sign up for the Kickstart and tell all your friends. It’s free for everyone and it’s such a good way to begin the new year.

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the Managing Director of Natural Ltd and a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a Registered Dietitian. For details, please go to www.natural.bm or call 236-7511. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda