How to Beat the Hangover

  

(Photo: by Sheena Pradhan)

            Its St. Patty’s season! And you know what that means… People are going to be drinking, which can sometimes lead to hangovers. Here is some information on the science behind why you might wake up with that terrible headache, and how to beat it!

            Hangovers are caused by a combination of withdrawal from alcohol leaving the system, metabolism of the alcohol itself, and direct effects of alcohol on the body (Swift, 1998). Alcohol directly affects the gastrointestinal system, sleep cycle, cognitive ability, mental state and mood. Alcohol leaving the body (alcohol withdrawal) causes changes in the nervous system which lead to higher blood pressure, rapid heartbeat, and sweating (Swift, 1998).  

            It’s very important to rehydrate and refuel after a night of drinking because alcohol can lead to dehydration, electrolyte imbalances and low blood sugar. Alcohol suppresses an antidiuretic hormone that is normally secreted by the kidneys to reabsorb water. That is why urinary output increases while drinking. This is why dehydration and electrolyte imbalances can occur. The liver’s function is impaired during alcohol consumption that causes a decrease in glucose production (carbohydrates). This causes the decrease in blood glucose (blood sugar) which can lead to symptoms of hypoglycemia. Likewise, the brain uses glucose (carbohydrates) for fuel, thus after drinking leading to fatigue, weakness and mood disturbances (Swift, 1998). This makes it very important to refuel with food as well as water after a night of drinking!

Hangover Cures!

1.      Sports drinks. Sports drinks, like Gatorade, are full of electrolytes, sugar and water, which are great for replenishing your fluid stores. Likewise, drinks for sick children, like Pedialyte, can do the same and are even higher in electrolytes! (Anderson, 2010)

2.      Chocolate milk OR ice cream. Sugary dairy will settle your stomach, replenish fluid and electrolytes, and raise blood sugar. Vitamin D in dairy also helps to replenish lost vitamin stores (Anderson, 2010).

3.      Fruit or fruit juices. Foods with sugar and vitamins, like fruit, will help bring up the body’s blood glucose levels helping relieve hangover intensity (Swift, 1998).

4.      Bland foods with lots of complex carbohydrates, like toast and crackers, will help to bring up blood glucose levels and relieve nausea and vomiting (Swift, 1998).

5.      Sleep! Get rid of that fatigue with a good night’s sleep (Anderson, 2010).

6.      Greasy breakfast foods, like bacon, eggs and toast. Cysteine and taurine are amino acids that have been shown to reduce the effects of alcohol metabolism and reverse liver damage. Amino acids are found in protein rich foods like bacon and eggs. A meal like bacon, eggs and toast is also full of salt and carbohydrates to replenish electrolytes and carbs (Anderson, 2010)! 

(Photo: by Sheena Pradhan; Duck Hash and Kale at Egg in Williamsburg, Brooklyn, NYC)

7.      Kim chee and rice. The red pepper from the kim chee dilates blood vessels to increase blood flow. Garlic contains cysteine which as mentioned above reduces the effects of alcohol metabolism. The rice is high in carbs which will help with the carbs (Anderson, 2010)! Vinegar, which is found in kim chee, has also been shown to speed up lipid metabolism, which will get the liver going again (Liu, 2008).

8.      Herbal teas, like ginger and peppermint. Ginger contains natural painkillers and antioxidants. It has also been shown to reduce nausea and gastrointestinal distress. Peppermint tea has also been shown to reduce nausea and gastrointestinal distress (Anderson, 2010).

9.      Pancakes! Yeast has been shown to decrease hangover symptoms. Pancakes are high in yeast and carbs and are a delicious breakfast food!

10.  Aerobic Exercise. Aerobic exercise helps with fat and carbohydrate metabolism. Get your body going again! Just make sure to rehydrate after!

References:

Anderson K. (2010). How to Change Your Drinking: A Harm Reduction Guide to Alcohol. New York: HAMS Harm Reduction Network, pp 274.

Liu J, Long F, Huang Y. (2008). “Effects of Drinking Vinegar and Aerobic Exercise on Human Lipid Metabolism and Relative Hormone.” Modern Preventive Medicine.

Swift R, Davidson D. (1998). Alcohol Hangover: Mechanisms and Mediators. Alcohol Health and Research World. 22(1): 54 – 60.