Avoiding a Hangover

Well obviously, the best way to deal with a hangover is not to consume too much alcohol, but hey all good intentions can turn pear shape. This article will look at ways to reduce the symptoms of hangover, before and after-care. 

Let us start with some basics.

What is a hangover?

Hangover, medically known as veisalgia, is the misery experienced after alcohol is consumed in excess to what the body can metabolize. This is generally with-in 6-8 hours after the last drink, when there is zero blood alcohol concentration. Commonly referred to as a “big night”, misery symptoms include headache, fatigue, nausea, loss of appetite and dizziness and not forgetting the embarrassment and amnesia.

Drinking too much can lead to:

• Dehydration giving you a headache
• Reduced Vitamin B absorption – this is why you feel tired
• Irritated stomach – resulting in tummy uspset and nausea

Why the misery?

Alcohol is considered a toxin to the body. It is the intoxicating ingredient found in drinks such as spirits, wine and beer and can have a depressing effect on the brain, leading to other consequences to other systems of the body. 

Alcohol is commonly consumed as a means of relaxing, in social situations and when celebrating and when consumed in a responsible way – e.g. not in excess, the effects of can usually be avoided. Unfortunately, getting "caught-up" in the moment may result in an increase in the amount of alcohol consumed.

Alcohol Metabolism (Detoxification)

The way our body deals with toxins is to make them safe. This is called metabolic detoxification and is a function performed by the liver. This process reduces reabsorption of potential toxins and facilitates their excretion through the intestines and kidneys. This process is usually protective, but sometimes the end-product become toxins. In the case of alcohol, it is acetaldehyde and hydrogen. Acetaldehyde causes the damage in long term alcohol consumption, by damaging the liver cells (hepatocytes), and hydrogen leads to fat accumulation – leading to other serious health concerns.

Alcohol impairs the liver’s ability to function

How to avoid a hangover

The short-term effects of alcohol are different for every person and every situation. Body size, weight and fat percentage; when you last ate and what you ate; how much alcohol is consumed and how fast alcohol is consumed all contribute to how well you tolerate alcohol.

Eat a meal. Alcohol absorption is reduced when consumed with a meal – especially if it contains fat.

Eat regularly to avoid hypoglycaemia – low blood sugar, which may also contribute to hangover symptoms.

Note - dancing can burn blood sugar. 

Pace yourself. The liver can metabolize about 1 drink per hour – but remember this may be dependant on the toxic content of the actual drink.

Stay well hydrated by consuming water before, between and after alcohol consumption to avoid dehydration. Alcohol has a diuretic  acttion – why you need the bathroom more when drinking. Symptoms of dehydration can include a headache, dry mouth and fatigue.Dehydration will also make symptoms of a hangover worse. 

Pick your drinks. Some alcohol beverages contain more toxic chemicals than others. Congeners are natural by-products of alcohol fermentation that can really contribute to hangover. The darker the colour of an alcohol, the more congeners it contains. Alcohols to think about avoiding include whiskeys - especially bourbon, cognac and tequila.

Herbs and Nutrients

Milk Thistle/St Mary’s Thistle (Silybum marianum) is an herb that can protect and support a dysfunctional liver. Its actions include hepatocyte protective, anti-inflammatory, antioxidant as well as a digestive tonic. Protecting the liver from damage caused by alcohol.

Siberian Ginseng (Eleutherococcus senticosus). This herb contains polysaccharides which have beeen found to help with symptoms of hangover by reducing inflammation and low-blood sugar effects.

Electrolytes. Consider drinks containing electrolytes to replenish lost nutrients and support rehydration.

Vitamin B Complex. Alcohol can reduce the absorption of the water- soluble B group vitamins. These are the workers in our body and are needed for many jobs in our body. Replace after drinking to help with fatigue and reduce the chances of hangover.

Signs you have had enough alcohol

You may not realize you have had enough so get a non-drinking friend to let you know if you are showing symptoms of intoxification and need to stop drinking. These include:

• Slurred speech
• Feeling unstable – such as stubbling or falling 
• Feeling sleepy
• Headache
• Feeling emotional – wanting cry or fight 
• Vomiting

Things to consider before drinking

• No amount of alcohol is safe in pregnancy
• Alcohol can damage the growing brain (birth to adolescents)
• Alcohol interferes with how medicines work – whether they be prescription meds or over-the-counter

Health effects of alcohol

The health effects of a hangover are the body’s reaction to this toxicity. This includes:

Poor Cognitive response – the ability to respond to normal day activity, such as driving and job performance. This is why you should not drink and drive.

Inflammatory response – a hangover is considered an inflammatory reaction

Immune system activation - study has shown alcohol causes the body to illicit an immune response by the next day after a night of drinking.

Changes in gut bacteria - chronic alcohol consumption has an effect on the microbiota of the gut, increasing pro-inflammatory bacteria and decreasing anti-inflammatory bacteria, resulting in dysbiosis and leaky gut. When the integrity of the intestinal wall becomes compromised and results in toxins and bacteria leaking into the blood and causing inflammation. 

Circadian rhythms are the physical, mental and behaviours that follow a daily cycle. They are influenced by light and dark (day and night). These rhythms are why you feel sleepy at night and wake at the same time in the morning. When your circadian cycle is interrupted it can have an effect on your health, on your sleep patterns, digestion, hormonal system and other body systems.

Left things too late?

Over-indulged. Recovery can take time. Help recover from the miseries with a good meal, vitamin B complex, Siberian ginseng, milk thistle, water and electrolytes.

References

1. Proceeding of the 8th Alcohol Hangover Research Group Meeting https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5515685/
2. A Review of the Physiological Factors Associated with Alcohol Hangover. https://www.ncbi.nlm.nih.gov/pubmed/28176621
3. https://alcohol.stanford.edu/alcohol-drug-info/buzz-buzz/hangovers
4. Clinical effect of a polysaccharide-rich extract of Acanthopanax senticosus on alcohol hangover. https://www.ncbi.nlm.nih.gov/pubmed/26012258
5. https://www.healthyhorns.utexas.edu/hangover.html
6. Huether, Sue E. and McCance, Kathryn L., 2004, Understanding Pathophysiology, Mosby USA
7. https://www.medicalnewstoday.com/articles/305062.php
8. Fisher, Carole; 2009, MATERIA MEDICA OF WESTERN HERBS, Vitex Medica, New Zealand.
9. Henry, Osiecki; The Nutrient Bible 9th Edition, Bio Concepts, AG Publishing; QLD, Australia
10. https://www.nigms.nih.gov/education/pages/Factsheet_CircadianRhythms.aspx