We’re coming to that time of year when the days are dark and short, but the partying and having fun certainly is not because… Christmas is coming! And we all know the connotations that come with that; Christmas markets, lots of tasty food, cosy hot coco, a cheeky Baileys, and just a whole lot of drinking in general.
Now, don’t get us wrong, we’re all about having a good time, making memories, and spending time with all those wonderful people in our lives. But, we can definitely relate to perhaps not feeling our best through it all, thanks to the over-indulgence (and lack of sunshine).
So! We’ve got some top tips to keep your gut healthy for when the festivities begin.
Not everyone feels the need, or gets the enjoyment, from alcoholic drinks which is absolutely fine! But for those of you who do enjoy a cheeky tipple or two… here’s what you can do to try and minimise the aftermath:
Hydration – Hydration is an absolute must when it comes to drinking. You need to be hydrating before, during and after drinking. A simple trick here would be alternating your alcoholic drink with a glass of water.
Electrolytes – Drinks containing lots of electrolytes like coconut water, milk and electrolyte tablets are good for restoring lost minerals as well as supporting increased hydration.
Eat – Drinking on an empty stomach is never a good idea, because alcohol is one of the very few substances that the stomach can absorb directly! Having something that’s rich in fibre, healthy fats, and protein, is a great idea to not only slow down the rate at which your body absorbs the alcohol but also protects your gut lining from inflammation.
Probiotics and prebiotics – Get some probiotics (live bacteria) and prebiotics (fibre) into you before the drinking begins. Alcohol can affect your gut bacteria, so it’s a good idea to try and get as many of the good guys in as you can through eating or drinking things like yoghurt, kefir, and kombucha. Giving your bacteria foods they love to help them grow is also a great idea so get those prebiotics from foods like leeks, onion and bananas in.
Supplements – Supplements could be useful to give yourself that extra edge on staying on top of your gut health while drinking. Intestinal adsorbents, L-glutamine, milk thistle, and digestive enzymes could all be good ideas. Intestinal adsorbents could help to protect your gut lining whilst L-glutamine could help to repair it. Milk thistle could support your liver, and digestive enzymes may help break down the alcohol.
Rest – Not sleeping enough can wreck your gut health as a lack of sleep can increase your body’s stress levels, increasing the risk of inflammation. Try and get between 7-9 hours each night to give your body enough time to recover and restore itself, but we get this isn’t always achievable – just do your best!
The next day – Replenish all of those lost good gut bacteria, nutrients, and water. Indulge in all those lovely probiotic and prebiotic foods, as well as downing all those electrolytes, we talked about before. Practicing some mindfulness or signing yourself up for a yoga class might do you some good too. Allowing your body to de-stress will not only help reduce stress and inflammation in your body, but it could also improve your mental health leaving you ready to take on the day ahead.
But those tips above aren’t only for alcohol drinkers! We could all benefit from eating plenty of probiotics and prebiotics, getting enough rest, and practicing some mindfulness to reduce stress for our gut health during the festive season.
