Boy were you wrong! And, when the alarm goes off the next morning, it feels as if someone is hitting you on the head with a hammer, you are unexpectedly nauseous and feeling as though you have just run a marathon- in flip-flops. This is most probably when you vow to never touch another drink…’til the next time, that is!

Unsurprisingly, the dreaded hangover is not a new phenomenon and has been around for many many moons. In fact, tales of its stinging nature can be traced as far back as in the writings of ancient Egypt and Greece.

But, back to modern times, and the festive season sees us enjoying more tipples than usual as social calendars fill up with parties and glittering events. Although I do not advocate excessive drinking, if you are thinking of skipping these glitzy parties just to avoid the dreaded hangover, then we need to talk! Instead of sitting at home twiddling your thumbs as you watch old TV re-runs, there are more natural ways to deal with this self-inflicted pain, which is caused by an increased toxic load on the liver, dehydration, blood sugar imbalance, immune system activation and inflammation and electrolyte imbalance in the body (I know, killjoy!).

I am still not sure if a hangover is caused by alcohol’s direct effects on the body or its aftereffects. Perhaps, it’s more likely a combination of both. However, I will tell you one thing I do know: we are all biochemically individual, and genetics can play a huge role in how ‘poisoned’ you feel the next day.

It’s also worth remembering that the metabolism (breakdown) of alcohol is even more toxic than the alcohol itself. Here, a substance called acetaldehyde is created, which is linked to why you start to vow to never touch another drop again! Although the jury is still out on the exact cause of hangovers, if you feel like someone is hitting you over the head repeatedly after a few glasses of red wine, research points towards an increase in histamines (and plasma serotonin) where red wine is concerned.

And, ladies, it gets worse – there is research that shows a link between alcohol and increased PMS, as well as affecting oestrogen metabolism. Basically, it plays havoc with our hormones.

Now, of course, the easiest way to avoid hangovers is to drink in moderation, to never get drunk, or avoid it altogether. But in case this fails, let’s look at my PDP (pre, during and post) tips to get us through the holidays or any hangover situation.

If you are off to a party, have something to eat before you go. Having something in your belly can slow down the body’s absorption of alcohol, while it also helps to protect against irritation and vomiting. Whatever you do, do not drink on an empty stomach!

This one is your prevention and your ‘cure’! Alternating alcoholic drinks with a glass of pure water is the best way to slow down your drinking and fend off dehydration which can lead to headaches, soreness, and nausea. If you did not manage this golden tip, have a good drink of water afterwards (and first thing the next morning) to avoid a pounding headache. The faster you replenish your fluid loss, the faster you will begin recovering – you are welcome.

If someone asks you to dance, accept and bust out your best moves. If nothing else, at least you will have put your drink down for a few minutes and make some great social media content.

Variety is not the spice of life in terms of hangover woes. To avoid a hangover cocktail of assorted additives, flavouring, sugar and other elements, stick with one type of alcohol, and keep away from shots – no matter how discounted they get.

Avoid carbonated and sugary drinks, which can speed up the absorption of alcohol into your bloodstream. Drink clear liquors such as vodka, gin or white rum. Darker alcohols like bourbon, brandy, whiskey or red wine contain higher concentrates of congeners (a substance produced during fermentation), which contributes to hangovers.

The liver is an amazing chemical factory and its job is to process the alcohol as quickly as possible. After a night of drinking, help your liver by having cleansing foods and what I call my ‘detox warriors’ such as beetroot, carrot, leeks, garlic, onions, eggs, broccoli, watercress, ginger and (breath freshening) parsley. Try my superfood green smoothie.

Avoid the classic, greasy post-alcohol meal. Eating heavy foods can irritate your stomach further, and creates more work for your poor liver which is already overloaded. A hot porridge breakfast will fill you up, and the oats or quinoa will help keep your energy up while being rich in B vitamins to nourish your nervous system.
Boil, scramble, poach or fry some eggs which are high in protein (there’s that blood sugar balancing again) and an amino acid called cysteine, which helps breakdown acetaldehyde in the liver to be excreted more effectively. Energy Eggs from my book The Balance Plan would go down a treat here.

Eating fruit such as pineapples, which contain bromelin, cleansing apples which are high in fibre and pectin, or potassium and vitamin C-rich bananas, can help increase energy and replace lost vitamins and nutrients.

In many, drinking alcohol can lower blood sugar which can lead to irritability, fatigue, light headedness and have you reaching for the nearest chocolate bar. Let’s avoid this by following my blood sugar balancing tips here.

Noticed that you need the loo much more while you are on a night out? OK, you are drinking more, but alcohol acts as a diuretic, causing you to lose more fluid than normal. On top of this, hangovers can trigger sweating, vomiting, and diarrhea (not the best morning after look), causing further fluid and electrolyte loss. Drink enough water and get munching on some potassium and magnesium-rich foods like banana, spinach, coconut, avocado, beans, lentils, leafy greens, broccoli, cabbage, sweet potatoes, nuts and seeds. Kefir, bone broth and coconut water can be helpful, too (not mixed together though) and may even help the dreaded headache.

Feeling ‘unexpectedly’ nauseous? Steep some fresh ginger in freshly-boiled water and drink as a tea. Ginger has antiemetic (anti-nausea) properties so can help calm that sick feeling. Try my Immune Booster Tonic as natural remedy. Fennel and dandelion tea can also help to soothe the stomach and assist your liver, too.

Ensure you get some omega-3 fatty acids in from the likes of nuts, seeds and wild-caught fish, which has anti-inflammatory properties and may even help with that banging headache.

Get some movement! I know, I know the couch is looking mighty comfy right now, but a bit of movement will do you good. Nothing too strenuous – think a long walk in fresh air, or a little yoga. If you are feeling faint, you have a free pass on this one.

Once you are sober again and only suffering the effects of the aftermath, consider a visit to the sauna. Sweating can help the body expel toxins quicker and it will get you breathing a little deeper, too. Again, if you are feeling faint or still drunk, this one is not for you.

So there you have it, my PDP to add to your anti-hangover arsenal along with long-standing member, drink in moderation. Have a look at my website for more recipes to help you nurse the hangover. If you have any tips and tricks of your own, then please do share!

Above all else, remember to drink responsibly. If you suspect someone has alcohol poisoning, then please call emergency services as a matter of urgency! Symptoms of alcohol poisoning include; passing out/ unconsciousness and can’t be awakened, irregular heart rate, slow or irregular breathing, pale skin or a blue-tinged skin, confusion, vomiting, seizures, low body temperature. These are not to be taken lightly and you must get help.

An on that note, have a fun, happy, healthy, and safe festive season.

Angelique

Consult your doctor or health care practitioner for any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

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If I had to say what the thing I am most proud of in my life is, it would definitely be giving birth to my daughter, Isabella. I am honoured to be her mum. You see, three years ago I started thinking it was never going to be possible. Why you ask? Well, I am a girl that knows a thing or two about hormonal upheaval! Not one to do things by half measures, I have PCOS, hypothyroidism, adenomyosis (aka uterine endometriosis) and have unfortunately experienced two miscarriages.

I was able to deal with all the hormonal ‘crazy’ but it was after my first miscarriage in 2014 that I really started to despair. My worst fear became a reality, I had been told that I may never be able to have children in the past and suddenly I thought (extremely rude word) they may be right as the promise of my baby had been ripped away. I am not alone, see this in my clinic as well, hundreds of women who feel that due to having PCOS their dream of birthing a child may never happen and they are destined to ride this hormonal storm day after day. Well, I am here to tell you it doesn’t have to be like this! Trust me I have been there- I know what it’s like to only menstruate a few times a year but have what feels like permanent PMS, I know what it’s like to not be able to shift that tummy fat or struggle to fall  pregnant and unfortunately I know what it’s like to miscarry twice but I also know what it feels like to start correcting these things, that hormonal evolution where your hormones start to balance, yes this is possible. So as this month is PCOS Awareness Month I want to reach out to any PCOS ladies in our health tribe (and please share this with all the PCOS ladies that you know) and say I am here to help, please do not to lose hope. Yes PCOS comes with a host of symptoms and issues but it can be beaten – my beautiful daughter Isabella is a testament to that!

When I was first diagnosed with PCOS I thought I was alone, I was lost and all the information available at the time was all doom and gloom (thanks, Dr. Google!) But I wasn’t alone- it is thought that 10-20% of women have PCOS but many still remain undiagnosed. I list some of the recurring symptoms of PCOS in my book The Balance Plan but think along the lines of missing periods, facial hair, belly fat and subfertility; it is important that if you recognise any of these to go and see your GP for further investigation and work with a registered nutritional therapist to correct the underlying imbalance. You may still need medication (and I don’t mean just taking the Pill to mask your symptoms) but I cannot stress how much of a big difference you can make with the right nourishment and lifestyle choices. In short, in order to start correcting the imbalances but you have to make the change to see the change. What’s my biggest tip when dealing with PCOS? Start balancing those blood sugar levels, have a look at my blog on  Finding blood sugar balance to get started today!

I know that at times the symptoms are all consuming and there feels like there is no way out, but you can get your hormones back into balance. In my PCOS program the aim is to naturally address the imbalances which are known to be associated with PCOS. You can find out more about my PCOS program here.

Therefore symptoms may be alleviated because the underlying cause has been addressed. As a sufferer myself it was of utmost importance to share what worked for me with as many ladies as possible so life becomes one of the possibilities, not restrictions!  It’s such a big subject and this was more about my journey with PCOS as opposed to the science – but I will say one thing, although the label is PCOS we are all biochemically individual and will have different symptoms. If anything my wish is that this has given you some hope, a new thought on how to deal with PCOS and for you to realise you are not alone. Let me know if you have any questions by popping them in the comment box, or using #askangelique on social media, join the tribe and let’s show PCOS who is the boss.

Think of me as your hormone’s best friend – those of you who are familiar with my personal story will know that I walked this path for many years. Want to do more about balancing your hormones? Follow my 28 day plan in my latest book The Balance Plan.

Nourishing well wishes,

Angelique

Consult your doctor or health care practitioner for any health problems, and before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

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Foods to focus on

More than anything, a healthy pregnancy is about all the good foods that should be eaten:

Protein:

Ensure good quality protein is eaten with every meal. This is an important building block in the body and is necessary for both mum and growing baby. Good sources include fish, poultry, organic free-range eggs, beans, lentils, nuts & seeds and, in moderation, game and red meat.

Fruit and Veg:

Aim for at least 5 (but ideally 10+) servings of rainbow coloured fruit and vegetables daily to boost your intake of key vitamins, minerals and antioxidants. Smoothies are a great and easy way of keeping to this quota.

Water:

Drink plenty of water (sipped slowly through the day) to help avoid constipation and dehydration, which can lead to complications such as oedema, headaches and nausea. To achieve this, simply fill a 1.5 litre bottle in the morning and make sure it is finished by the end of the day.

Oily Fish:

Include 2 portions of oily fish per week, e.g. salmon, sardines, herring and sea trout (any more is not recommended due to the risk of mercury and other contaminants), alongside fresh non-roasted nuts and seeds (though never peanuts). Essential fats are key building blocks for the development of the baby’s brain, central nervous system and eyes.

Variety:

Think variety! Eating a good varied diet will help ensure you are taking in all the nutrients you need. Try not to get stuck consuming too much of any one thing (e.g. wheat in bread and pasta).

Wholegrains:

Opting for wholegrain foods (oats, brown rice, buckwheat, rye, millet and quinoa) rather than refined white foods will maximise your intake of the essential nutrients needed for pregnancy, such as B vitamins, zinc, magnesium and calcium. The high levels of fibre also ensure a slow and sustained energy release to help stabilise blood sugar levels.

Organic produce:

Buy organic produce wherever possible. Organic food does not contain the same levels of pesticides, herbicides and other toxic substances, and is also likely to be more nutrient dense because it is grown in crop-rotated soil – ensuring the soil is enriched rather than depleted. Any dairy foods or eggs should always be organic to avoid antibiotics, chemicals and other additives that may have been added to the animal’s food.

Blood Sugar Balance:

Eat little and often and ensure a balance of protein and complex carbohydrates in order to maintain blood sugar levels – this will help maintain your energy, balance your hormones and help prevent appetite dysregulation.

Foods to avoid

Cheese:

Avoid mould-ripened soft cheeses, unpasteurised cheeses and blue-veined cheeses, such as Brie, Camembert, Chevre, Taleggio, Roquefort and Stilton, as they can contain listeria (a bacteria found in animals and soil which can affect pregnant women).

Vitamin A:

Liver and cod-liver oil contain high levels of vitamin A (the animal based form of retinol), which can be harmful to the foetus in large quantities.

Pate:

Meat-based pates which may contain bacteria and are usually made with liver (see above).

Raw Meat, Fish and Dairy:

Raw or partially cooked eggs which may be found in foods such as mayonnaise, ice-cream and mousse, and may contain salmonella. Raw fish and meat, as they may contain bacteria that would usually be killed off by the cooking process.

Ready-to-eat:

Ready-to-eat poultry and ready-to-eat bags of salad, as there is also a risk of listeria.

Peanuts:

Peanuts, especially if allergies are common within the family (in excess, peanuts can cause allergies in your baby).

Alcohol:

While opinions differ on how much alcohol is safe during pregnancy, zero alcohol is always the safest level. Your baby’s organs, although formed in the first 12 weeks, are still in development throughout pregnancy and are therefore vulnerable to damage, with the brain in particular at risk. Alcohol is a toxin to the body and is a substance that a growing baby just does not need.

Caffeine:

Tea, coffee and other caffeinated drinks such as Coca-Cola should be reduced, or better still completely eliminated. Caffeine crosses the placenta and enters your baby’s bloodstream, having the same stimulating effect in the baby as in adults. As your baby is not fully developed, these stimulatory effects are likely to be more profound. Caffeine also depletes the body of essential minerals.

The bad fats:

Keep saturated fats (dairy and meat products) to a minimum and avoid hydrogenated fats completely. These fats can block the absorption of essential fats. Hydrogenated fats are highly artificial products; these fats are found in many processed foods such as margarine, cakes and biscuits. Fresh is best!

Genetically modified produce:

Always avoid genetically modified foods.

Lifestyle & what to enjoy during pregnancy!

Exercise:

Make sure you do continue to exercise.Yoga is great but do ensure you tell the instructor you are pregnant.

Relax:

Stress management and relaxation are particularly important – for you and your baby!

Buy some plants:

Keep your home and office stocked with plants (especially peace lilies and spider plants), which can help re-oxygenate the air and absorb the toxic materials produced by printers and computer equipment.

And what to avoid during pregnancy

Mercury:

Avoid mercury tooth fillings, as there is a risk of toxic mercury being passed to your baby.

Painkillers:

Any form of painkiller should be avoided.

Dieting:

Never diet! Adopting this healthy eating plan should help naturally manage your weight.

Smoking:

Do not smoke and avoid smoky environments. Tobacco smoke contains more than 4,000 chemicals which pass directly into your baby’s blood supply. These have a vast range of detrimental and toxic effects.

Exposure to chemicals:

Avoid exposure to potentially harmful chemicals, especially those found in in cleaning products and skincare. Consider switching to a natural deodorant and using organic skin, hair and body products.

Finally, remember to enjoy being pregnant – it really won’t be long before your bundle of joy is here!!

Nourishing well wishes,

Angelique

Consult your doctor or health care practitioner for any health problems, and before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

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