Are you experiencing a ringing in your head and a mouth that feels like sandpaper? As the dawn light streams through the window, attempting to piece together the potentially embarrassing events of the previous night, the last thing you need is the dreadful aftermath of a hangover. We’ve all been there to varying degrees, and with the holiday season approaching, some of us will find ourselves back in that unfortunate state.
But what is it about alcohol that makes us feel like we’ve been hit by a truck, thrown in reverse, and driven over again? Alcohol, being a diuretic, stimulates hormones, leading to increased urination and loss of bodily fluids, resulting in dehydration. Additionally, alcohol metabolizes into toxic byproducts like acetaldehyde and acetate, causing nausea, sweating, increased heart rate, and headaches. To make matters worse, alcohol disrupts our cytokine system, small proteins that are part of our immune system. Increased levels of the cytokine IL-2 after drinking can lead to headaches, fatigue, and even memory impairment.
Most notably, some beverages, when mixed with compounds known as congeners, worsen hangovers. The worst culprits include red wine, brandy, and whiskey.
So, what’s the remedy?
Breakfast Boost with Leafy Greens
While our bodies can neutralize acetaldehyde into acetate, it heavily depends on our antioxidant status. The essential antioxidant glutathione, derived from the amino acid cysteine, is crucial. Foods high in cysteine, such as beef, chicken, eggs, oats, and lentils, can help. It’s no surprise that people report feeling better after a greasy breakfast; it can include many of these foods.
But there’s room for further optimization in the first meal. Glutathione produced from cysteine relies on several cofactors—magnesium, glycine, glutamic acid, and adenosine triphosphate (ATP). Dark leafy greens are a significant source of magnesium—try incorporating buttered Swiss chard and spinach with morning sausage, legumes, and eggs to boost magnesium. Better yet, add tomatoes and mushrooms; they provide a rich source of glutamic acid, potentially aiding in glutathione production.
Stay Active
When hungover, it’s tempting to lie in bed until noon. However, gently sweating through moderate exercise, like a brisk 15-minute outdoor walk, can get your lymphatic system moving and aid further detoxification. Fresh air is also excellent for oxygenating the brain.
Increase Vitamin Intake
Regular and/or excessive alcohol consumption can act as an antinutrient, increasing the body’s demand for crucial vitamins and minerals, leaving you feeling tired, sluggish, and potentially compromising your immunity. Supplements might help, provided they are well-researched and taken as part of a balanced and diverse diet.
Moderation is Key
Limit alcohol intake—the higher the blood alcohol percentage, the more severe the hangover.
Boost Antioxidants
Try liposomal glutathione, an antioxidant supplement that helps eliminate toxic byproducts of alcohol metabolism. Take some before bedtime and upon waking up.
Hydrate
When drinking water, replenish fluids. Consider H2O as your drinking companion—alternate a full glass of water between each alcoholic beverage. You’ll find it has a profound impact on the severity of next day’s headache.
Avoid Greasy Foods
As tempting as burgers and fries are, steer clear, as fats and sugars can increase blood sugar levels and impose a greater toxic load on the liver. All these factors combined make the hangover worse the next day.
Ditch the Bourbon
Sulfites (commonly added as preservatives to wine) and congeners (fermentation compounds found in dark beverages like bourbon) can contribute to hangover symptoms, so avoiding these may help.
Take a Break
Keep yourself away from alcohol (having a ‘hair of the dog’ drink the next day might temporarily alleviate symptoms but could prolong your hangover).
Most importantly, always drink responsibly.
