Celebrate New Year’s with a glass of champagne. Champagne embraces joy, and prosperity, However, too much bubbly can cause a hangover.
How common is a hangover?
A hangover after a night of heavy drinking is very common. 75 % of people who drink alcohol have at least one in their lifetime. It can make you feel lousy with headaches, weakness, nausea and even “brain,” fog. And, in fact, up to 25 % of people may never experience a hangover despite drinking equal amounts of alcohol. Why this happens is not entirely understood, but experts tell us it’s in the “genes,” and how fast we breakdown or metabolize alcohol.
A hangover may happen after a single episode of higher alcohol consumption when blood alcohol level (BAL) hits zero. Good news is that a hangover vanishes within 8 to 24 hours.
A survey of college students shows that timing of drinking matters with fewer symptoms of a hangover if drinking is done earlier in the day. It seems the later in the night you drink, the less sleep you get, and the more prone you are to a hangover.
Why do we get hangovers?
We get hangovers from the waste products of alcohol (ethanol) not alcohol itself. How we metabolize alcohol depends how fast an enzyme called alcohol dehydrogenase (AD) can breakdown it down. Women for example have less AD than men leading to higher blood levels of alcohol, feeling drunk sooner, and a higher risk for a hangover.
Women should also drink less than men as tend to be smaller. Alcohol is absorbed faster into the bloodstream, so women feel the effects of alcohol sooner. In other words, a little bubbly goes a long way. There are also studies linking risks of certain cancers more in women than in men with alcohol use so important if you drink to drink in moderation.
Special waste product of alcohol called acetaldehyde are linked to hangovers with higher levels causing nausea, headache, hot flashes and temperature dysregulation. It can even make our heart race hours after drinking alcohol. Alcohol also acts like a “diuretic,” increasing urine output and makes us pee so important to stay hydrated in between drinks.
Whether white, sparkling wine or red wine is your drinking pleasure, moderation is key with a limit of 2 glasses of wine a day for men and 1 glass for women for optimal health.
What are the 5 Best Tips to prevent a Hangover?
Tip #1: if you drink: Drink in moderation. This means sip your drink slowly preferably following the Rule of Ones: no more than one drink in one hour and limit to 1-2 drinks a night. This means one glass or 5 ounces of table wine, one 12 ounce can of beer, one shot or 1.5 ounces of liquor, or one glass of champagne. The more alcohol is consumed in any sitting, the higher the risk of a morning hangover.
Tip #2: Hydrate in between drinks to prevent dehydration. We suggest lots of water, juices, ginger ale and to eat food before and while drinking-including foods with higher fat content like avocado or guacamole or rich in fiber like popcorn or Brussel sprouts.
Tip #3: Try to stick to the rule of no more than one type of alcoholic beverage a night, reach for those with lower alcohol content, and lighter colored beverages if possible. If you are an avid red wine lover, enjoy but drink in moderation keeping in mind that the sulfites in red wine may cause headaches
Tip #4: In addition to limiting the amount of alcohol choose those low in congeners (products of fermentation) or lighter in color beverages including white wines, light beers, vodka, and gin instead of darker beverages like tequila, or scotch. Be cautious of light “bubbly,” like champagne as gas (carbon dioxide) that makes the bubbles speeds up the rate of alcohol absorption into the blood making you drunk faster.
Tip #5: Get lots of sleep after a long night of celebration as sleep will help you break down alcohol, decrease inflammation, rejuvenate and avoid that morning brain fog. If you do have a headache, take Ibuprofen as Tylenol even low doses damages the liver when taken with alcohol. Antacids can relieve nausea and ingestion.
A study in Korea, showed psyllium fibers found in products like Metamucil improved hangovers by blocking inflammation in the gut and liver, and binding with the alcohol directly to slow down its absorption. To prevent hangovers, we suggest taking Metamucil as directed (especially if you are already taking), 30 minutes to an hour before drinking alcohol.
Any final tips on how to prevent a hangover?
If you get a hangover despite our 5 Tips nothing like an afternoon nap to refresh, continue hydration with electrolyte rich juices, add honey to your toast (helps with low sugar), and even eat an egg as rich in nutrients including amino acid cysteine (reduces inflammation).
A study out of Sports Medicine found that exercise may boost the liver’s ability to recover and accelerate the breakdown of alcohol and byproducts so not a bad idea to have exercise when done in moderation the following day.
Or even take some advice from celebrities, like Gwyneth Paltrow who enjoys a hot bath with Epson salt followed by a cold shower the morning after to revive. The hot bath likely for relaxation and cold shower to wake up. A cold shower may also improve circulation with an adrenaline boost. Or Lady Gaga who likes a croissant the morning before a big night of celebration and a yoga session the next day to “sweat the whisky out.”
So, have a Happy New Year, and if your celebration includes alcoholic spirits remember to drink in moderation, keep hydrated, eat lots of food, drink earlier in the night, and to choose lighter beverages to avoid that pesky morning hangover.
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