Feeling the effects of all that Aperol Spritz and port (oh why was that ever a good idea?) Before reaching for a big eat bag of crisps and the full fat Coke, follow this healthy eating plan and give your body the best possible support on the road to recovery.

Step 1

Hydration is key to solving your symptoms. In the first hour after waking, drink one of these: the juice of one whole lemon in half a litre of hot or warm water; one litre of filtered water with 3g vitamin C powder dissolved in it; 250ml Copella unsweetened apple juice in one and a half litres of water. (Next time, drink it before you crash out).

Step 2

Eat protein to support your liver. Eggs are best, as they contain an amino acid that helps to break down alcohol and fatty foods. When you can manage breakfast, eat one of these: poached eggs with wilted spinach on toasted pumpernickel bread (full of B vitamins); a watercress or rocket omelette or; organic muesli with bananas and blueberries – oats help clear the digestive system. Add almond milk for magnesium to calm your mind.

Step 3

For lunch, keep hydrating with vegetables. Either a wholemeal pitta pocket filled with houmous, watercress, cucumber and tomato; a good-quality fresh vegetable soup (the best one is tomato and pepper rich); or, have a green juice, made with cucumber, mint, spinach, celery and apple – add a dash of spirulina powder for protein (if you’re at work, try Crussh’s Green Goddess without the kiwi).

Step 4

Keep supper light to relieve your digestion, and you’ll reduce bloating by tomorrow morning. Have baked or steamed white fish (or poached chicken if you don’t like fish) with steamed green vegetables (broccoli, shredded cabbage or kale). Or poach sliced root ginger (digestion friendly), carrot, leeks and a little garlic in a pan with 600ml water and one teaspoon of Marigold Swiss Vegetable Bouillon powder for three to four minutes, then add fish for five minutes. Serve in a large soup bowl, and eat and drink all contents.

*No sugary snacks – these will overburden your already taxed liver. Choose from one apple or eight to 10 almonds.

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