Eat at the same time and skip desserts
Holidays often bring overeating, fatigue and aftereffects. A gastroenterologist from the Hadassah Israel clinic in Skolkovo, Andrey Yakushev, notes that simple rules can ease this burden.
The first rule is to take small portions and go at a relaxed pace.
“New Year’s tables tend to feature many incompatible dishes served in large portions. This overloads digestion. The stomach’s peristalsis slows when it becomes overwhelmed, leading to functional gastrostasis. That can cause heaviness, discomfort and a weak feeling in the upper abdomen,” explains Yakushev.
Antonina Leontyeva, a dietitian and physiotherapist at the Medscan multidisciplinary medical center, adds that sticking to a normal routine matters as well.
“Except for New Year’s Eve, aim to eat at regular times. Everyone has their own biological rhythm. If meals occur at the same times daily, the digestive system gears up for efficient processing. Interrupting these rhythms can leave enzymes short and nutrients poorly absorbed,” she cautions.
Among practical tips, avoiding fried foods remains important even on festive nights. Frying adds carcinogenic substances from the oil, increases calories and slows digestion, making rapid weight gain more likely. Cooking methods like boiling or steaming are healthier options.
“During the holidays, it’s wise to skip rich desserts such as cakes, sweets, cookies and ice cream. These simple carbohydrates can tip the scales toward extra weight,” Leontyeva notes.
Move more and don’t mix
Yakushev emphasizes that staying active helps balance the holidays. Rather than lingering at the table all January, short walks or light activity between gatherings can curb overeating. The recommended approach is to wait about an hour and a half after a meal before exercising, roughly 90 minutes after finishing to be precise.
“When it comes to alcohol, the key is not to mix drinks. Different beverages bring diverse substances that can clash, triggering stronger hangover symptoms,” the gastroenterologist explains.
He also suggests substituting some drinking with food. A meal can slow the pace of intoxication and reduce the stomach’s load, making a hangover easier to endure.
“Fats in oils form a coating that slows alcohol absorption. This delays intoxication and gives the body more time to marshal its processing systems, easing the overall burden on the body,” Yakushev adds.
Hangover relief
If the morning after still feels rough, pharmacological and non-pharmacological methods can help reduce the aftereffects.
First, address factors that worsen hangovers, such as nicotine and insomnia. A headache is commonly alleviated by adequate sleep. For headaches, non-steroidal anti-inflammatory drugs can be used as appropriate.
“Alcohol can cause significant dehydration due to ethanol’s effects on body water. Rehydration with electrolytes, such as in brine or a hydrating tea, is beneficial. Be cautious with coffee because it can contribute to dehydration,” says Yakushev.
He recommends a light morning diet to ease morning sickness after drinking. A simple vegetable or chicken broth can be a good start. Ginger may help with nausea by acting on stomach receptors and reducing the urge to vomit. Ginger tea or root can be useful, though care is advised if there is stomach pain.
Leontyeva also notes that short fasting can help with hangovers and overeating, suggesting one to three small, low-calorie meals spread through the day. The idea is to give the body a rest while staying hydrated and well-nourished.
In summary, these practical steps—eating in controlled portions at regular times, avoiding fried foods and heavy desserts, keeping active, moderating alcohol intake, and choosing gentle, restorative meals—help support digestion and reduce the severity of holiday-aftereffects. If discomfort arises, consider gentle, evidence-informed remedies and always weigh personal health needs before trying new approaches.
Source notes: guidance reflects expert opinions on nutrition, digestion, and hangover management. (Attribution: Yakushev, Leontyeva, and related clinical guidance.)