Hangovers and Recovery

While there is no cure for a hangover, there are measures you can take before, during, and after drinking to ease symptoms such as headaches and exhaustion. The most effective method for recovery will vary depending on your specific symptoms, but generally, resting, staying hydrated, and engaging in light activities can provide relief.

1. Staying in Bed and Sleeping

Getting adequate sleep is essential for your body to recover and process alcohol and its effects. If you're experiencing fatigue or dizziness, it may be best to rest instead of pushing yourself. Hangovers are caused by dehydration, low blood sugar, and inflammation, all of which your body tries to repair during rest.

• When it's recommended: If you're feeling nauseous, lightheaded, or extremely fatigued, staying in bed may be the most beneficial and safe choice for your health.

2. Gentle Activity (e.g., Walking or Swimming)

Engaging in light physical activity can improve blood flow and potentially help remove alcohol byproducts from the body. Going for a walk can also release endorphins, boosting your mood, and breathing fresh air can alleviate symptoms like headaches and drowsiness. If you're experiencing mild hangover symptoms, but not feeling nauseous or dizzy, participating in light exercises such as walking or swimming may be helpful.

3. Cold Water Swimming

Cold water swimming has lots of benefits:

• Improve circulation: The low temperature triggers an increase in blood flow, which may aid in reducing swelling and expediting the elimination of toxins.

• Elevate mood: Exposure to cold water prompts the body to release endorphins and adrenaline, potentially counteracting the fatigue of a hangover.

• Promote mental clarity: Numerous individuals claim to experience revitalization and sharpness after submerging in cold water.

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Risks: If you’re already dehydrated or feeling faint, cold water swimming can be risky. The sudden change in temperature might exacerbate dizziness or increase your heart rate uncomfortably.

4. Nutrition

Excessive alcohol consumption depletes several key nutrients due to its diuretic effects and its impact on digestion, absorption, and metabolism.

Dehydration and loss of electrolytes

Excessive urination leads to the loss of essential minerals such as sodium, potassium, and magnesium. These minerals play a vital role in maintaining hydration levels, nerve functionality, and muscle health. Staying hydrated is important for fighting hangover symptoms like headaches and fatigue. Drinking plain water can help, but it''s not enough to replenish lost electrolytes. Adding electrolytes through drinks or natural sources is more effective for rehydration. Some foods that are

Naturally rich in electrolytes include: pickles and olives for sodium, bananas and avocados for potassium, nuts and leafy greens for magnesium, and dairy products and almonds for calcium.

• B Vitamins and Choline:

Drinking alcohol can decrease the body's ability to absorb vital B vitamins, including

thiamine, pyridoxine, cobalamin, and folate. These are essential for energy production and brain function. Choline is a water-soluble vitamin that supports liver health and can be found in eggs, offal meats, caviar, and mushrooms.

• Vitamin A and C:

Alcohol metabolism depletes vitamin A levels while oxidative stress can decrease the amount of vitamin C in the body.

• Glucose:

When consumed, alcohol can decrease the body's blood sugar levels by preventing the liver from producing glucose. This can lead to feelings of exhaustion and light-headedness.

• Magnesium

Alcohol depletes magnesium, which can help reduce hangover symptoms. You can take a magnesium supplement or eat foods that contain magnesium, such as dark chocolate, lentils, peanuts, and cashews. 

• Zinc:

Alcohol can decrease zinc levels, affecting immune function and energy metabolism. A study in 2019 discovered that individuals who consumed more B vitamins and zinc in their meals and beverages experienced less severe hangovers (PMID: 31461972)

• Omega-3 Fatty Acids

Alcohol can have negative effects on the body's absorption of nutrients, including omega-3 fatty acids. It can also increase inflammation and disrupt fat metabolism in the liver. For brain function, omega-3s are important and may help counteract some negative impacts of alcohol such as dehydration and inflammation. (PMID: 37090780)

Incorporating DHA and Omega-3s

• Reduce Inflammation: Eating Omega-3s rich foods and supplementing with omega-3 fatty acids, specifically DHA and EPA, can aid in reducing inflammation. This may prove useful during the holiday season when indulging in rich or unbalanced foods.

•  Support Mood: During the often hectic holiday season, it can be beneficial to take omega-3s to support brain health and regulate mood. These fatty acids are known for their positive effects on cognitive function and can help combat the stress that comes with this time of year.

•  Add Omega-3 Sources: Incorporate fatty fish, such as salmon, or plant-based sources like chia seeds, flaxseeds, and walnuts into your diet to ensure you are consuming a beneficial amount of these healthy fats.

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The "Greasy Fry-Up" Remedy

In the UK, a greasy breakfast is a popular hangover cure, but its benefits are limited. It may stabilize blood sugar levels and temporarily improve mood due to its high fat content. However, it can also irritate the stomach lining and doesn't address the root causes of a hangover, such as dehydration and vitamin deficiencies.

A Better Breakfast Option

A balanced meal focused on hydration, electrolytes, and nutrients is far more effective. For a hangover-friendly breakfast, try: eggs for cysteine to break down alcohol byproducts, Greek yogurt or cottage cheese for protein, whole-grain toast or sweet potatoes for carbs, smoked salmon for omega-3 fatty acids, or bananas or dark leafy greens such as spinach or kale for B vitamins.

• Optional Extras:

  • Ginger tea: Helps reduce nausea.

  • Honey: Provides quick energy and may help with alcohol metabolism.

Liver Support

The liver breaks down alcohol by using enzymes in its hepatocytes. This process produces acetaldehyde and then acetate, which are further metabolized and eliminated from the body. However, alcohol breakdown can create harmful substances. Repeatedly filtering alcohol causes liver cells to die, reducing their ability to regenerate over time. Supporting the liver can help prevent alcohol-related issues by aiding in its metabolism and regeneration.

Foods that can support the liver

1. Pickle Juice

Pickle juice, rich in sodium and electrolytes, can replenish minerals lost through urination from alcohol consumption. Use by sipping directly or diluting with water for a milder taste.

2. Kimchi or Sauerkraut

Fermented foods contain probiotics that support gut health and provide electrolytes and antioxidants to counteract alcohol's effects. Use as a breakfast accompaniment or in a wrap.

3. Asparagus

Asparagus boosts liver enzymes and aids in breaking down alcohol byproducts. It's also rich in antioxidants. Use it in omelettes or stir-fries after lightly steaming.

4. Miso Soup

This Japanese staple is full of sodium, probiotics, and amino acids to rehydrate and aid digestion. Use it warm in the morning for stomach relief and electrolyte replenishment.

5. Turmeric and Black Pepper

Turmeric with curcumin is a potent anti-inflammatory and antioxidant that aids in liver detoxification. Black pepper boosts absorption. Use in golden milk lattes or scrambled eggs.

6. Artichokes

Artichokes contain cynarin and silymarin, which protect the liver and aid digestion. Use them roasted or in salads/frittatas.

7. Bitter Greens (Dandelion, Rocket, Endive)

Bitter greens aid in detox by supporting bile production and liver function.

Uses: Add to salads or green juices.

8. Tomato Juice

Tomatoes are packed with lycopene, vitamin C, and potassium to fight inflammation and dehydration. Try a virgin Bloody Mary with tomato juice, lemon, and celery for a healthy boost.

Foods to Support Long-Term Liver Health

Milk Thistle: Contains silymarin, which protects liver cells from toxins and aids regeneration.

Beets: High in antioxidants and compounds that support detoxification pathways.

Garlic: Contains sulfur compounds that activate liver enzymes and support detox.

Avocado: Rich in glutathione, which helps the liver detoxify harmful substances.

If you would like to understand how you metabolise alcohol, and the impact of this on your health, particularly in menopause, consider genomic testing (link) and working with me to optimise your health. Book a free discovery call here