Doctors gave advice on how to get through the New Year's holidays without harming your health.

      29 December 2025 10:59 Society

      New Year holidays are a time of joy, fun and socializing, but they can also be a serious test for the body. First and foremost, this concerns the gastrointestinal tract and liver, which are subjected to significant strain due to an abundance of fatty foods and alcohol. To minimize harm and quickly return to your usual rhythm of life, it is important to prepare properly for the feast and follow certain recommendations.

      Preparing for the holiday

      It is impossible to prepare the body in advance for a heavy intake of alcohol, since the activity of the enzymes that break down alcohol is genetically programmed. No vitamins can create a protective barrier. However, moderation and a conscious approach can significantly reduce the risk of negative consequences.

      Addiction specialist Alexey Kazantsev, speaking to 360.ru, recommended either completely abstaining from alcohol or minimizing its amount. Succinic and citric acids can help, but they should be taken with caution so as not to cause gastritis or peptic ulcer disease. It is best to take them after eating and in moderate amounts.

      How to drink properly

      To reduce the risk of a hangover, it is important to eat the right snacks, emphasized endocrinologist and nutritionist Natalya Petrova. Fatty foods, such as mayonnaise, do slow alcohol absorption, but they do not fully protect the body. Consuming protein—eggs, Greek yogurt, or lean meat—will be more effective. Empty carbohydrates, such as baked goods and sweets, which can amplify glucose spikes, should also be avoided.

      Antioxidants from vegetables, especially cruciferous ones, and from avocado help protect the liver. After the feast it is recommended to consume light protein and fiber, avoiding heavy foods.

      Water is no less an important element of the holiday table. Alcohol dehydrates the body, so it is important to replenish fluids. For every glass of champagne, it is recommended to drink a glass of water. It is better to avoid soda and sweet juices, which can increase intoxication and cause a headache the next day.

      Herbal teas such as chamomile or mint can soothe an irritated GI tract, but they do not replace proper rehydration. It is better to use coconut water or mineral water with lemon, which contain electrolytes (magnesium and potassium).

      A safe dose of alcohol

      There is no safe level of alcohol consumption, but there are recommendations that can help avoid a hangover. For men this is four shots of spirits (30 ml each) or four cans of beer (0.33 L each), and for women—two shots or two cans of beer. You can also drink up to a partial glass of wine (130–150 ml). Exceeding these amounts increases the risk of negative consequences.

      What to do for a hangover

      If a hangover does occur, it is important to restore the body properly. A morning contrast shower and a walk in the fresh air will help you feel refreshed. It is also necessary to replenish fluids, B vitamins, potassium and magnesium. For a headache you can take antispasmodics or painkillers.

      Breakfast should be light but nutritious. This can include eggs, a banana, oatmeal or other foods rich in protein and B vitamins. Probiotics, such as kefir or yogurt, will help restore GI function after a large feast. In severe cases, a doctor's consultation and intravenous therapy may be required.

      After a hangover you should not exercise intensely or visit a sauna. This is an additional strain on a body that is already under stress from dehydration. It is better to restore the water balance first and then gradually return to your usual lifestyle.

      Returning to the work routine

      After the New Year holidays it is important to properly return to a healthy lifestyle. Doctors recommend completely abstaining from alcohol for a few days, establishing good hydration habits and returning to regular meals. The diet should be based on fiber, protein and vegetables. Juice fasts and other extreme detox methods can harm the body.

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