So You Had A Big Night Out? What Hurts & What Helps You Get Back On Your Routine
We’re in the swing of summer! July 4th weekend came and went, and there are many more social events this season (check out my last post about navigating all those dinners out).
So, lets paint the scene: You have a great night out that involves a few too many drinks/snacks/desserts (it happens to all of us! For me, most recently, the 4th of July celebrations) and the next day feels less than ideal.
Aside from the physical discomfort that accompanies a big night out, like poor sleep, headaches, and bloating, there’s often some mental distress. I ruined my progress, I ate too much, I drank too much. When the body feels less than ideal and the mind is guilt-tripping you, it can feel like you’re stuck in a downward spiral. So, when you get up the morning after one of those evenings or weekends out, keep in mind the actions that are helpful in getting back on your routine, and those that are hurtful:
It’s Helpful To:
Eat A High Protein Breakfast: After eating and drinking, the hormone ghrelin (the hunger hormone) tends to be more active. Studies have shown a protein packed breakfast can help decrease levels of ghrelin in the body, keeping you fuller longer and less likely to crave the post night out greasy carb-filled foods.
Hydrate: Alcohol and sodium dehydrate the body, and the effects of dehydration can have a huge impact on how the body feels. Headaches, sleepiness, irritability… Keep in mind that oral rehydration can take up to 36 hours. Water, Pedialyte, Gatorade, and electrolyte infused drinks are all helpful.
Exercise: Moving your body helps with all the uncomfortable muscle tenseness that accompanies the body's breakdown of alcohol into toxic metabolites and overall increased inflammation in the body. Exercising also helps reduce stress levels, which many people find to be higher after a night or weekend out. With the added sweat, remember to prioritize hydration!
Prioritize Fiber: Eating foods high in fiber, like beans, avocados, and berries, can help the body regulate that hormone ghrelin that can be elevated after big nights out. By prioritizing fiber, you’ll be less likely to continue overeating and decrease that feeling of insatiable hunger.
It’s Hurtful To:
Skip Meals: It can be tempting to want to restrict your food intake the day after a night out. You don’t feel great, and maybe feel guilty for over indulging. But skipping meals increases your chances of binge eating later in the day/ evening, which can be a vicious cycle. In addition, skipping breakfast after a night drinking may prolong your hangover because food and nutrients help the body absorb alcohol.
Load Up On Caffeine: Coffee and energy drinks are known for their levels of caffeine. This is tempting because you want to feel energized and “power through” your day. But, indulging in too much will not only dehydrate you further, but increase your irritability and exacerbate your stress levels.
Reach For Fried Foods: Despite popular belief, fried and greasy food do more harm than good. While the body’s hormone ghrelin is activated and you may hope these greasy foods will soak up the alcohol and get you back on track, they actually increase inflammation in the body and put the digestive system in distress, making you feel even worse.
At the end of the day, it’s only human to have those nights, followed by those mornings where you wake up thinking UGH! But keep in mind the actions under your control that you can take to get back to your routine quicker and more effectively, feeling reenergized and recovered.