Waking up on Boxing Day may have been difficult. If the holidays have been synonymous with excesses of all kinds, copious meals and a sedentary lifestyle, here are four tips to end the day better and, above all, complete the last days of the year 2024 without the discomfort of difficult digestion and the bladder. pain or, colloquially, hangover.
• Moisturize
Dry mouth, dizziness, nausea, headaches… You probably drank too much alcohol yesterday. But a simple remedy helps you improve: hydrate yourself. “Drinking water, regularly and in large quantities, seems to be the only effective remedy, because alcohol consumption causes rapid dehydration,” notes Allo Docteurs. That’s one liter of water lost for four glasses of alcohol.
And again you will have to be patient. If the blood alcohol level begins to drop an hour after the last drink, “the elimination of alcohol takes much longer,” warns the Road Safety website. It takes about an hour to eliminate one glass, two hours for two glasses… “So, when you drink half a bottle of wine during a meal, you only eliminate this alcohol after four hours.”
Regarding hydration, it is recommended to drink a minimum of 1.5 to 2 liters of water per day (for adults) “and even before feeling thirsty,” reminds ANSES. And for your health, alcohol is recommended at most two drinks a day and not every day, insists Public Health France.
• A balanced diet
If your last meals were too fatty, too salty or too sweet, now more than ever is the time to get back to good eating habits. A balanced diet containing five fruits and vegetables a day. To give you an idea of the ideal dish, Health Insurance has prepared a table of nutritional needs.
As a reminder, an adult serving represents 80 to 100 grams, indicates the Eat Moving website. For example, a medium-sized tomato, a handful of radishes or green beans, a bowl of soup, an apple, two apricots, four or five strawberries, a banana…
Raw, cooked, in soup or steamed, everything is good with fruits and vegetables, even better if they are in season. Pumpkin, leek, carrot, beet, celery, cabbage, clementine, kiwi or even apple for the month of December, list what to choose. As a reminder, fruit juices, “whatever they are,” cannot count as a serving of fruit, adds Eat Move.
The bad idea would be to embark on a detox or diet. “You definitely shouldn’t do a detox or a drastic diet, like ‘not eating for a long time.’ Southwest.
“If we restrict ourselves after the holidays, we will create a double shock: we have eaten a lot and then we will eat very little. The body won’t like it, it will want to protect itself and store if we go back to our routine. and with its normal caloric intake, the body knows how to regulate itself and manage excesses.”
• Physical activity
After excesses of capon, sausages, cheeses and logs, wouldn’t it be time to do sports again to burn off all those New Year’s Eve calories? Yes and no. If doctors recommend returning to physical activity, they advise doing so slowly. “We must resume progressively over four or six weeks,” recommends sports doctor Marc Giaoui. The Parisian.
“So a base of physical preparation is needed, both with cardio and muscle strengthening. The important thing, I insist, is progressivity.”
Walking, cycling, swimming… Prefers low to moderate but prolonged effort. “You have to start again gently in terms of the number of sessions but also in the intensity you put into it. If the body hasn’t worked for a while, you don’t have to demand too much from it so as not to be disgusting. it,” advises a sports coach from France 3 Auvergne-Rhône-Alpes.
The Ministry of Health’s recommendations are to practice the equivalent of at least thirty minutes of dynamic physical activity a day (such as brisk walking) at least five times a week.
• Go to bed early
End of year celebrations should not be an excuse for a succession of shortened nights. “We don’t say anything between New Year’s Eve and New Year’s Eve, there is an open bar, we go to bed late,” warns Dr. Aurel Guedj on BFMTV. On the contrary: it recommends reestablishing a regular sleep rhythm.
The National Institute for Prevention and Health Education advises not to delay bedtime and to pay attention to signs of sleep (yawning, heavy eyelids, stretching, itchy eyes). “The body tells you that it is time to rest. Don’t resist tiredness, go to bed.”
Because the earlier we go to bed, the more we recover. According to the National Institute of Sleep and Vigilance, sleep in the second half of the night is more exposed to external disturbances (light, noise, temperature). “These environmental factors impair sleep quality and recovery is reduced. To maintain good regulation of your biological clock, it is preferable to always get up at the same time in the morning, even if you have gone to bed late at night. was too short, recovery will be better the next night.
How about a nap to recover from New Year’s Eve? No more than thirty minutes so as not to disturb night’s sleep and rather between 12 and 3 p.m., when the body’s alertness naturally decreases. So tonight we’ll go to bed early.
Source: BFM TV
