No one wants to start the New Year with a canon firing inside their head and their tongue stuck to the roof of their mouth, but so many of us do! After New Year’s Eve, even the most sensible person can wake up in the foetal position, scared to move. Maybe this is because there is so much pressure to Have A Good Time, that we throw caution to the wind. And even if we woke up after the last party saying “I’m never drinking again” we very rarely learn. In fact by the following evening, having progressed from a lying down to a sitting up position, a glass of wine can seem like a very good idea.It’s one of the world’s remaining mysteries. Why, when we can be s> ill afterwards, can we not learn from our mistakes? It seems that whilst we’re a perfectly intelligent species in many other respects, we rarely learn from previous alcohol-induced stupidity. Unfortunately this is because many of us enjoy the effects of alcohol so much, that the headache and general near-death experience the following morning seems like a reasonable pay-off. It would also be fair to say that by the time we have had two or three drinks, our ability to make a sensible decision about tomorrow morning has long gone anyway.

And I do understand. You know by now that I am not particularly strict and I am a firm believer that life is for living! I’ve also had my fair share of toe-curling alcohol related incidents. However fortunately or unfortunately (I can never decide which), as I have learnt more about nutrition and the impact of alcohol on the body, a boozy night out no longer holds quite the same appeal. Because if I start drinking too much, I know exactly what it’s doing to my body and that puts me off. The worst scenario for me is hangover doom and gloom, because not only do I feel terrible, I also know that of all people, I should know better.

So these days I am definitely much more reserved when it comes to drinking. However, I also have a few tricks up my sleeve that can help you lessen the severity of your hangover! What I want to do, is make sure you understand the impact that drinking too much can have on your body, but I’m also going to show you how to help buffer yourself from a nasty hangover too — a reasonable compromise?

First things first then— do you actually know what your liver does? Most people know that it “detoxifies” but not much else. The liver actually takes nutrients from your digestive tract and uses them for building protein and boosting blood sugar. It makes sure that the cholesterol you eat and the cholesterol your body makes, is used for your benefit (e.g. nurturing nerve and brain cells) rather than becoming harmful. The liver rearranges amino acids so that you have the specific protein you need, takes iron to the bone marrow to make new red blood cells and synthesises hormones. In addition, it breaks toxins down to safer substances, eliminates them or even stores them if there are too many in the body. And that just scratches the surface.

As a consequence, every part of your body relies to an extent on your liver. This means that if your liver is toxic, or under functioning, your health will be adversely affected too.

Even though the liver can safely store some toxins, if it has to store too many then it can be damaged and your health will suffer as a result. What happens to your health? Well you may put on weight, have imbalanced hormones, a poor digestive system, suppressed immunity, bad skin, headaches, cellulite and nausea. Serious liver damage of course leads to jaundice and cirrhosis.

Alcohol and it’s by-product acetaldehyde, are both toxic to the liver and must be broken down using nutrients (especially zinc) that could otherwise be used to benefit your body. Alcohol also increases the amount of fat in your liver — which in itself gives the liver more work to do, but also makes it less able to do it’s job. However, the liver is capable of detoxifying some alcohol so it is fine to drink in moderation. Recent research suggests that the liver is capable of processing 2 glasses of wine a day. Now unfortunately this doesn’t mean that if you don’t drink for six days, your body can handle 14 drinks on the seventh day! Imagine a coastline with a floodwall that can cope with waves two feet high. What happens if 14-foot waves crash in against the wall? Flooding, damage, devastation— you get my point!

Now whilst ideally you won’t drink more than 2 glasses of alcohol at once, I understand this may not be realistic — especially on New Year’s Eve. So to help you prevent hangover doom and gloom on Monday, try out the following tipB>

Preventing hangover doom & gloom:

1. It matters whyou drink

Red wine is a much better option than white wine, beer or spirits. It is rich in compounds called proanthocyanidins or OPCs. These are powerful antioxidants that are known to work with vitamin C to protect your heart, brain, eyes, joints <$>they boost your immune system. However, take it easy, because if you drink more than 2 glasses, the quantity of alcohol becomes counterproductive.

2. Avoid sugary or artificially sweetened mrs<$>

If you do drink spirits, avoid sugary mixers such as cola, tonic, ginger beer and sprite. Refined sugar is a burden for the liver and so makes you less able to detoxify alcohol efficiently. Artificial sweeteners also need to be detoxified, so the best option is to mix spirits with soda water or fruit juice with LOTS of ice.

3. Add ice to your drinks

A social faux pas if you are enjoying a glass of Pinot Noir at the wine bar, but adding ice dilutes the alcohol and slows down the rate at which you drink. If you do choose something other than red wine, no-one will bat an eyelid if you have a white wine and soda with lots of ice, or ask for your gin and tonic to come in a tall glass packed withe.

4. Don’t drink on an empty stomach<$>

The alcohol will pass through your system much more quickly and you can get drunk on much less than you think. Make sure you have a meal or at least a healthy snack before you go out.

5. Avoid fatty/rich meals

Such as steaks, pasta in a creamy sauce and pizza. These are hard to digest and the excess saturated fat can congest your liver, making it harder for it to detoxify the alcohol. These meals are also harder for your stomach to digest so can leave you feeling nauseous in the ming.

6. Try peppermint tea before you go to bed<$>

This is especially effective if you have had a heavy meal too. Peppermint helps settle digestion and ease nausea. If you don’t think you will be sufficiently co-ordinated to make it when you get in, make it beforehand and store it in the fridge. Peppermint tea tastes great cold - put an extra cup by your bed to sip on if you wake.

7. Rdrate<$>

Make sure you drink at least one pint of water when you come in, before you go to sleep. One of the major reasons hangovers can be so bad, is simply due to dehydration. Re-hydration sachets can work wonders the morning after - just make sure you dilute them with the right quantity of water to ensure electrolyte balance. Of course, if you have any medical issues or are taking any medication, please check with your doctor or pharmacist first.

8. Have a substantial but low fat breakfast the nexorning<$>

“Kill or cure” cooked breakfasts do precisely that. Either you are so hungover that your liver can’t cope with the fat and you feel worse, or the food helps to settle your stomach and replace your lost energy. Even if it does make you feel better, fatty cooked breakfasts can cause further liver damage so they are best avoided. Instead try something substantial, but lower in fat such as beans on whole-wheat toast, grilled bacon and poached eggs or museli with low-fat yoghurt and berries.

9. Try the Life Extension brand “Anti-Alcohol Antioxidants” (from Rock On.)

This formula contains powerful antioxidants such as vitamins C, E and the mineral Selenium, that help to prevent cell damage. It also contains nutrients that specifically support the detoxification of alcohol, such as glutathione. It also contains some milk thistle (see below.) However, if you have a sensitive stomach, be careful. At the full dose, this formula contains 3000mg of vitamin C in an ascorbic acid form. This form can aggravate a sensitive digestive tract (e.g. if you have IBS), in which case you’d be better off taking a multivitamin, a B-complex and 1000mg of Ester-C (a gentler form of vitamin c), preferably with a little food. As always though, if you have any medical concerns, or are taking any medication, please check with your doctor before taking any suements.

10. Try taking a Milk Thistle supplement<$>

If you want a simpler supplement, you may like to try milk thistle. Milk Thistle is one of the best herbs that I have come across so far. Recent research suggests that it can help to detoxify and replenish liver cells. Whilst it is helpful on the day and the day after, it’s often a great idea to take a course once or twice a year - especially if you do end up drinking frequently either socially or through business. Again, if you are taking any medication or have a health concern, please consult your doctor before taking. Milk Thistle should also not be used by anyone who has a liver disease or diagnosed liver damage. Milk Thistle is available from both Down to Earth and Rock On.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 is a fully qualified Clinical Nutritionist. She can be contacted at 291 4725 or clinicalnutrition[AT]gmail.com