Doctor explains simple diet which will beat your Freedom Day hangover

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Lockdown restrictions have finally been lifted on what people have called “Freedom Day” and clubs have been full of partygoers.

And, while we won’t all be risking it to go to crowded parties, many of us may feel more able to socialise with friends and family.

But, if the excitement means you have consumed a little too much alcohol, a doctor claims his simple diet plan may help to combat a hangover.

So, you’re more able to enjoy your day rather than spend it on the couch…

While a greasy full English fry-up is commonly considered the perfect antidote to overindulging, Dr Stephanie Ooi, a general practitioner at MyHealthcare Clinic in Fulham, says there are better ways to manage a sore head and queasy stomach.

Dr Ooi said: “Obviously the easiest way to avoid a hangover is to limit your drinking.

“But if you get a bit carried away there are things you can do to make the morning after a little more bearable.”

At the party

Now, it might be a little late now, but helping to ease a hangover actually starts during the party. Try to drink a glass of water between each alcoholic beverage.

And before your head hits the pillow at night make sure you drink a couple of large glasses of water to help ward off the dehydration that comes with drinking too much alcohol.

Dr Ooi said: “Leave some more water by your bed so that when you wake you can grab another big glass before you have to get up.”

While it may be tempting to go for ‘hair of the dog’, drinking more alcohol simply delays the hangover.

In the morning

Dr Ooi continued: “It might be tempting to grab a large coffee on your way into work but caffeine can narrow blood vessels in the same way as alcohol, so if your head is pounding you might want to give it a miss.

“It’s also a diuretic so it can make you even more dehydrated.

“Instead, consider a ginger tea to help settle the stomach or go for an isotonic drink which helps to replenish all the sugars your body has lost.

“When it comes to breakfast, you’re probably craving carbohydrates and that’s okay. But instead of a greasy fry-up, try wholemeal toast with a couple of protein-rich eggs and some avocado, which is high in healthy fats.

“Brown bread can stabilise blood sugar levels and can also help to settle an unsettled tummy. If you can’t stomach eggs, go for a toast topping naturally high in fructose like honey.”

Keep drinking plenty of water throughout the morning will help your headache subside.

Mid morning snack

By mid-morning you might be feeling hungry again, so Dr Ooi recommends eating a banana instead of reaching for something high in refined sugars.

The fruit is rich in potassium, a mineral which can be lost following an evening of heavy drinking.

You can also try snacking on nuts such as almonds. They are high in fat so don’t go overboard, but they are a healthier way to stave off hunger than a chocolate bar.


Dr Ooi said: “For lunch, you want to avoid something high in sugars that can lead to the dreaded ‘afternoon slump’.

“Carbohydrates are your friend again, but stick to the wholemeal kind which will help to stabilise your blood sugars and help you to feel fuller for longer.

“A lunch like beans on toast is quick and easy and if you still fancy that fry-up, try adding some grilled tomatoes or mushrooms instead. And keep drinking plenty of water.”


By the evening you should be feeling more like yourself, but Dr Ooi says you shouldn’t undo all your hard work by reaching for your phone and ordering a takeaway.

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She continued: “A nice oily fish like salmon is rich in Omega 3 and can help reduce inflammation.

“Add some healthy greens and some vitamin B-rich quinoa, and you should be on your way to feeling much better.

“The effects of a heavy night can last for days so try to limit your alcohol for the rest of the week while your body recovers.”

MyHealthcare Clinic is a doctor-led healthcare business providing personalised private medical, dental and specialist medical care all under one roof.

If you feel you are struggling with your alcohol intake speak to your GP or head over to for more resources.

The NHS recommends drinking no more than 14 units of alcohol a week.

  • Alcohol
  • Food

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