How to avoid a festive hangover

Written By Liz Stout

With the festive season in full swing, many of us look forward to celebrating with family, friends - and perhaps a few glasses of something sparkling. While alcohol is best enjoyed in moderation, I also understand that completely avoiding it over Christmas isn’t always realistic.

Alcohol is a known inflammatory trigger in the body. From a hormonal perspective, this becomes increasingly important as we enter our 40s and beyond, particularly during perimenopause and menopause, when the body’s ability to metabolise alcohol declines. This can lead to more pronounced hangovers, disrupted sleep, blood sugar instability, and worsened menopausal symptoms such as hot flushes and anxiety.

That said, enjoying a few drinks over the festive period doesn’t need to derail your health - if you prepare properly. Below is a simple regime to help reduce inflammation, support detoxification, and minimise next-day symptoms.

Before You Start Drinking

Preparation is key!

  • Drink a pint of water with electrolytes
    Alcohol is highly dehydrating. Electrolytes help maintain fluid balance and reduce the stress alcohol places on your system.
    Brands I often recommend include Zooki and Humantra.

  • Support liver detoxification
    Take:

    • A B-complex vitamin

    • Milk thistle

    • N-acetylcysteine (NAC)

These nutrients support liver function and help the body process alcohol more efficiently.

While Drinking

A few simple rules can make a big difference:

  • Stick to one type of drink - do not mix
    We may have learnt this lesson in our 20s, but it still applies! Mixing alcohol types places additional strain on the liver.

  • Alternate alcohol with water
    Aim for one glass of water for every alcoholic drink to stay hydrated and slow alcohol absorption.

Before Bed

Even if it means a middle-of-the-night trip to the bathroom, this step is worth it.

  • Drink another pint of water with electrolytes

  • Take the following supplements to reduce inflammation and support recovery:

    • Omega-3 fish oil

    • Magnesium glycinate (excellent for sleep and muscle relaxation)

    • Curcumin

    • Milk thistle

    • Vitamin C

    • Zinc

This combination helps calm inflammation, supports liver repair, and may significantly reduce next-day fatigue and headaches.

A Final Word…

As always, my advice is to keep alcohol intake moderate - particularly during perimenopause and menopause, when hormonal resilience is lower. However, health is also about balance and enjoyment.

With a little preparation and mindful drinking, you can enjoy the festive season without sacrificing how you feel the next day.

Wishing you a joyful Christmas.

Liz Stout
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