If drinking alcohol is a part of your weekly routine, moderation is your safest bet. According to Dietary Guidelines for Americans, this is defined as having up to one drink per day for women and up to two drinks for men. Excessive alcohol consumption is linked to numerous illnesses, such as heart disease and liver disease in addition to mental health disorders, according to Collman. However, you may not always realize when you had one too many. It will probably not be uncommon to wake up the next morning and find yourself in a dazed state, experiencing a variety of unpleasant hangover symptoms.

In an exclusive interview with The BeetDr. Kristamarie Collman, MD, a board-certified family medicine physician and founder of Prōse Medical, provides recommendations on some natural hangover remedies that harness the power of plants to ease and heal a bad hangover.

5 Natural Hangover Remedies

1. Ginger and peppermint tea

“Ginger and Peppermint have been around for thousands of years and have been used in helping to improve nausea symptoms. Research has shown that ginger may impact certain receptors in the digestive system that may soothe an upset stomach and reduce nausea,” says Dr. Collman.

A 2017 review published in Critical Reviews in Food Science and Nutrition found that ginger is filled with bioactive compounds and anti-inflammatory properties to prevent nausea and vomiting. In a 2020 study published in Complementary Therapies in Medicine, peppermint oil significantly reduced the frequency of nausea, vomiting, retching, and the severity of nausea in cancer patients undergoing chemotherapy. Ginger and peppermint tea can be made by seeping some dried ginger or peppermint tea leaves in a pot of hot water, respectively.

Turmeric and ginger root with cinnamon sticks and freshly squeezed orange juice of untreated Bio oranges from the own garden
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2. Tumeric

Turmeric is a plant in the ginger family and has been used for thousands of years for a variety of illnesses. Specifically, it was in traditional Indian medicine systems such as Ayurveda to heal disorders of the skin, upper respiratory tract, joints, and digestive system, according to the National Institute of Health. “Turmeric’s active ingredient is curcumin which has potent anti-inflammatory properties. This works well to help prevent inflammation and reduce pain,” says Dr. Collman.

A 2018 study published in The Journal of Immunology found that curcumin in turmeric inhibits inflammation by suppressing the pathways that activate it in the body. Not only can turmeric be added to rice, soups, and stews but also can be used to make golden milk, a caffeine-free delicacy. Dr. Collman recommends that it may be beneficial to mix turmeric with black pepper as it can help your body to better absorb the turmeric.

3. Potassium-rich foods like avocado, bananas, and leafy greens

“If someone is experiencing hangover symptoms such as vomiting, they are at risk for electrolyte losses and imbalances. Foods such as avocados, bananas, and leafy greens (like spinach and kale) are rich in nutrients which can help to replace important minerals and vitamins that may have been depleted,” says Dr. Collman.

Low intakes of potassium have been linked to high blood pressure, increased insulin resistance (risk of type 2 diabetes), and poor bone health, according to the National Institute of Health. A 2019 study published in Nutrients found that over half of the potassium intake in the sample of adults came from minimally processed foods, such as fruits and vegetables. “Making a smoothie with these ingredients could be a simple way to incorporate these foods, but depending on one’s digestive symptoms, it might be easier to have small bites throughout the day,” says Dr. Collman.

Hands of senior woman cutting cucumber on board
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4. Hydrating foods like watermelon, cantaloupe, and cucumbers

When you have one too many, you may feel dehydrated with symptoms such as a dry mouth or headache. This is because alcohol is a diuretic, which can cause your body to remove fluids through your kidneys, ureters, and bladder at a faster rate than other liquids, according to the Mayo Clinic. “Replenishing one's system with hydrating foods may aid in alleviating symptoms caused by dehydration,” says Dr. Collman.

She recommends foods such as watermelon and cucumber, which are not only water-rich but also have essential nutrients such as vitamin A, magnesium, and potassium. Other fruits high in water per cup include strawberries (151ml), plums (143.9ml), and apricots (133.8ml), according to USDA Food Data Central. “These food items can be added to the diet by consuming as a snack, smoothie, or even used to make a salad,” adds Dr. Collman. Make a snack plate filled with water-rich fruits like berries, melon, cantaloupe, and grapes while you are drinking to stay hydrated.

Coconut water in a jar
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5. Coconut or plain water

“Increasing one’s water intake may certainly help to ease hangover symptoms. Besides the refreshing taste, coconut water can help with hydration and has an abundance of electrolytes (such as potassium and magnesium) and minerals beneficial to the body,” says Dr. Collman. After a heavy drinking session, it is best to drink lots of water to restore your hydration levels, suggests the Mayo Clinic.

If you feel like you have a drink or two during the festivities, try “pre-gaming” with a glass of water to reduce your chance of waking up with a hangover. Drinking water before and after the booze is your best bet to have a good morning the next day.

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