I really haven’t been drinking for a while now. This little baby has been a long, long time coming. It’s been four years of my very best behaviour (from a nutrition point of view) to get to where we are today (36 weeks!) It hasn’t been an easy journey that’s for sure, but I feel – cautiously – incredibly fortunate and hopeful. At this point, the IVF process – needles, medications, exams and heartache – does feel worth it. And despite those challenges, there have been some amazing upsides too. Letting the alcohol go was tricky at first; like many people, I enjoyed it and found it a helpful social crutch to help me loosen up and feel more confident in a crowd. But I also never felt great the day afterwards, even when I had only had one or two drinks.

I never really drank all that much, but when I stopped drinking completely, I can honestly say that I never felt better. Sure that step came hand in hand with a bunch of other healthy changes and helpful supplements, but I think no-booze was pivotal for me. Gone was the mouldy, dusty feeling. I had way more energy, my mood was brighter and some other background health issues began to fall away too.

Am I motivated to keep this up once the baby is here? Absolutely! But I have also been craving a cool, crisp Sauvignon Blanc lately, so no promises for total abstinence! My point here is not to convert you all to an alcohol-free life, but just to remind you how good it feels to go without.

Ultimately, most of my clients end up choosing some sort of compromise. A little alcohol, but not much. Yes there are social and relaxation benefits, but honestly, the risk of chronic disease (especially of some cancers) goes down significantly when you keep alcohol as low as possible.

So, while I would definitely say “less is more”, for those of us who are drinking – especially as the holiday season kicks in to gear – it can be helpful to know some tips for damage limitation! Here is a guide to keep your alcohol intake (and the repercussions) in check. Your head will thank me for it!

Holiday hangover survival guide

1,Avoid drinks with congeners (beware of the “nightcap”)

When ethanol (alcohol) is produced by sugar-fermenting yeasts, other toxic side products called congeners are formed too. Congeners (e.g. acetone, methanol and isopentanol) seem to increase the frequency and intensity of hangovers, compared to drinks that contain low amounts. Drinks high in congeners include whiskey, cognac and tequila. Bourbon whiskey is exceptionally high. Drinks low in congeners include colourless drinks like vodka, gin and white rum. Vodka contains almost no congeners at all.

2,Watch your mixers!

A regular hangover is bad enough, adding a sugar hangover is even worse. Ditch the sugary mixers (soda, fruit punch etc) and especially the coolers that serve up a big dose of food dye too. Just one cooler can pack in 10-20 teaspoons of sugar. That’s huge and has serious implications for blood sugar management and weight gain. I would avoid diet options as well, given that these also challenge the liver. Note too that bubbles speed up alcohol absorption, so if you are aiming to pace yourself, pick a still option such as red wine or vodka with water and a splash of orange juice. For the healthiest mixers out there, that still offer great flavour, try the Spindrift sparkling waters or the Something New seltzer from Miles

3, Drink plenty of water and try peppermint tea before bed

Alcohol is a diuretic which means you urinate more than if you were drinking an equal amount of pure water. This can lead to dehydration and contribute to headaches and fatigue the next day. Rule of thumb: arrive hydrated and then drink a glass of water between drinks. Have at least one big glass of water before going to sleep. I think peppermint tea is great for settling the stomach, so brew a strong one before you go out and then leave it in the fridge to drink on your return! This is a great antidote to a rich evening meal too.

4, Balance your blood sugar

Never drink on an empty stomach and note that hangovers tend to be more severe in those who have low or unbalanced blood sugar. Although hypoglycaemia is not a cause of hangovers, it can make symptoms feel worse. If you are just going out for drinks and aren’t having a meal, do eat something before you go that includes slow-releasing carbohydrates and protein. Good examples include low-sugar granola and plain yoghurt, or scrambled eggs on wholegrain toast.

5, Eggs and avocado for breakfast the morning after

No doubt you have heard of the “kill or cure” fry-up for breakfast. It’s not the saturated fat that’s going to help you, but the amino acids in the protein which can assist liver detox. Eggs are the best choice as they are easily digested and gentle on your stomach. Plus, thanks to their large amounts of cysteine, eggs help to “mop up” alcohol toxins. Whites do contain more protein, but the yolks are cysteine rich so eat both! Avocado is great for phase 2 liver detox, so include that too.

6, Rehydrate with electrolytes

But put down the Gatorade, which contains way too much sugar and unnecessary food dyes. Try chilled unsweetened coconut water, Nuun or the Ultima Replenisher powders (Supermart.) The Ultima looks like a crystal-light type product but it’s actually free from dyes and artificial sweeteners. After coconut water, it’s about as natural as you can get and very efficient for rehydration purposes. Nuun is very popular, widely available and super palatable.

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the managing director of Natural Ltd and a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in Britain. Please note that she is not a registered dietitian. For details, please go to www.natural.bm or call 236-7511. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda