How to Cleanse Your Body After a Weekend of Binging

Ideally, you must avoid binging, but it's a good idea to know what to do to cleanse your body in order to feel better if you do.

Written and verified by the doctor Nelton Abdon Ramos Rojas.

Last update: 07 July, 2022

If you’re like most of us, you probably wonder what’s the best way to cleanse your body after a weekend of binging in celebrations, parties, family dinners, and reunions with friends.

Overindulging comes with health consequences. You might downplay them because you consider the discomfort as relatively temporary, but you should never indulge to the point of getting sick.

Dizziness, nausea, headache, heaviness, and an upset stomach aren’t pleasant and are often poorly cared for at home. For example, there’s a common belief that drinking more alcohol, or an energy or soft drink, will balance your body and provide relief. However, these types of actions are harmful and seldom provide relief. They only lead to more discomfort.

The consequences of binging

Eating and drinking more than necessary has consequences. And although, ideally, we should maintain good habits, we often get carried away while having fun and forget to take care of ourselves. Thus, we’re hungover the morning after.

According to Dr. Manuel Viso: “Alcohol dehydrates and inhibits the antidiuretic hormone and so we urinate more often. Thus, we lose more water as well as minerals, sugar, and salt. Hence, we crave heavier meals instead of healthier ones when we’re hungover.”

What shouldn’t you do?

According to Dr. Viso, avoid the following after binging. Thus,:

• Don’t drink coffee (it’s bad for your stomach)
• Don’t drink more alcohol, soda, or energy drinks (these only mask your hangover instead of curing it)
• Avoid junk, ultra processed, or industrial food (stay away from it in general, but particularly when you’re hungover)
  • Avoid red meat, white flour, soda, coffee, whole dairy products, egg yolks, cold cuts, fried foods, desserts, and chocolates
• Overeating (having a large meal after a night of binging to “balance the stomach” will only worsen the problem and make you feel heavier)
• Get out of your bed or couch (even if it seems hard, exercising is one of the best ways to ease discomfort and recover after a hangover or binge)
• Don’t take over the counter medication (paracetamol and omeprazole are the most common and the least advisable)

How to cleanse your body after a weekend of binging

Here are some the most effective techniques to feel better after a weekend of binging. Are you ready for notes?

1. Drink water

Water is vital for your body to function properly. Thus, drink it, especially if you’re hungover.

You don’t have to drink two quarts of water at once, just drink it throughout the day to properly hydrate.

Studies affirm that water represents 60% of body weight in men and about 50% in women. Thus, healthy adults should drink 1.5 to 2 quarts of water per day to prevent dehydration.

You can also drink natural herbal teas (chamomile, spearmint, pennyroyal, peppermint) as well as natural fruit juices (without added sugar) and isotonic beverages to cleanse your body after binging.

2. Fruits and vegetables

Getting enough rest, hydrating, and eating healthy is the cornerstone for recovery after a night of excess.

Fruit and vegetables are highly recommended in these cases. Not only will they contribute to hydration, but they’ll also provide the body with fiber and the nutrients it needs to regulate intestinal transit.

You must also drink natural beverages to cleanse your body before or during breakfast. Pineapple, papaya and grapefruit are some of the most recommended fruits.

Research affirms that the increase of fruit and vegetable intake up to 600 grams per day reduces the risk of cardiovascular and gastrointestinal diseases by 30 and 20% respectively.

3. Eat well, calmly

A light meal is good and so is eating slowly, deliberately, and chewing your food all the way.

Try eating several times a day, in small portions, and include some light snacks. Of course, select fresh foods instead of ultra-processed junk food.

4. A light cleansing diet

After a weekend of excesses you may feel heavy and sick to your stomach. For this reason, you might want to follow a light and healthy diet until your body recovers. It’s key to reduce or temporarily eliminate the intake of desserts and refined sugars.

Similarly, large amounts of saturated fats increase metabolic demands, delay recovery, and weaken the immune system. Instead, stick to healthy fats such as avocado, oily fish, flaxseed, and olive oil, according to studies.

Broths and soups are an excellent option to cleanse your system, replenish nutrients, and recover your energy. In general, chicken and fish broths, with plenty of vegetables and greens, are best.

5. Physical activity

Taking a short walk before bed is good for cleansing your body and can also help relieve a hangover. In turn, a sedentary lifestyle will only worsen your discomfort.

If you’re not into fitness, try to at least move your body a bit and don’t stay all day in bed or on the sofa. It’s not about doing lots of crunches but about not staying completely still.

Do some gentle stretching exercises, take a bike ride, or walk for half an hour.

Would not binging be better?

Instead of cleansing your body every time you binge, avoid doing it in the first place and stick to your good daily habits. This is better than resorting to popular remedies that don’t contribute anything good to your health. Keep in mind that coherence and consistency are what’s best for your health.