If you also celebrated the new civil year yesterday and drank too much, it is very possible that you are currently feeling the following symptoms: eyes sensitive to light, headache and sensitivity to noise – or in short, a hangover. These can also be accompanied by dry mouth, difficulty concentrating and a feeling of severe nausea.

What causes the phenomenon?

The removal of excess alcohol from the body is done mainly by the urinary system, and the dramatic loss of fluids is the main reason for the onset of dehydration and associated symptoms. The greater the amount of alcohol consumed, the more severe and noticeable the symptoms are and the more enzymes are created whose job it is to break down the alcohol. The dissolution process, for the most part, is accompanied by the same pains you feel and a drop in blood sugar levels, which may cause a feeling of nausea and even a lack of mood.

Drinking a lot of alcohol may cause a variety of other unwanted processes. To maintain health and to prevent the appearance of a hangover, it is advisable not to drink drunk too often. On the other hand, there are several reasons for parties and not every day a year is replaced by a new one. Therefore, if you woke up this morning with heartburn, you may be able to alleviate the symptoms with the help of nutrition. Various studies are being done in the field in order to connect nutrition with a positive effect on the processes that cause hangovers. Although they are not sufficiently established to determine that a certain food or drink can benefit the processes taking place, it has been found that there are some foods that may only alleviate the symptoms.

1. Asparagus
Some studies indicate that amino acids and minerals found in asparagus extract may alleviate the various symptoms of a hangover. The most beneficial effect was found in the asparagus leaves. Therefore, eating it may improve the general feeling. Additional studies are being conducted to examine whether these amino acids can improve the rate of alcohol breakdown in the liver, but an explicit recommendation has not yet been formulated in the case of aggravation.

2. Green leaves, bananas and almonds
These foods contain potassium which is lost in the urine. Eating during a hangover is known to be difficult, so combining foods higher in potassium will increase the chance of adequate consumption of the mineral that day.

3. Oats
It is a complex carbohydrate that will help balance blood sugar levels over time. It can be eaten in a variety of textures.

4. Miso soup
It may sound strange, but both miso soup and chicken soup will help restore fluids, amino acids and salts and thus help with a quick recovery. These are especially suitable for those who suffer from a lack of appetite.

What do you do if you suffer from nausea that does not allow you to eat?

1. Drink water
It is recommended to keep drinking during the evening of the festivities and at the end to avoid severe dehydration. Drinking water the morning after is just as important. You should drink small amounts over time and not a large amount at once.

2. Sports drink
A drink containing essential electrolytes such as salt and sugar will help the body recover. Such a drink can be prepared at home by mixing half a liter of juice in half a liter of water and adding a quarter of a teaspoon of salt. A good alternative is drinking coconut water (which contains these substances naturally) or a bowl of soup.

3. Ginger or mint tea
Studies demonstrate the effectiveness of ginger root in preventing seasickness and motion sickness. The connection between mint leaves and an improvement in the feeling of nausea was demonstrated in a study that sought to find a solution to morning sickness during pregnancy. Will they also help in the case of a hangover? Maybe, worth a try.

Karen Ann Gaiman is a clinical nutritionist, fitness trainer and lecturer