How can you prevent a hangover before it starts. What are the most effective ways to alleviate hangover symptoms. Which foods and drinks can help you recover faster from a night of drinking. How does proper hydration impact hangover severity. What role do over-the-counter medications play in hangover relief. Why is quality sleep crucial for hangover recovery. How do different types of alcohol affect hangover intensity.

The Science Behind Hangovers: Understanding the Culprit

Hangovers are the body’s response to excessive alcohol consumption. But what exactly causes these unpleasant symptoms? Alcohol’s diuretic effect leads to dehydration, electrolyte imbalances, and the production of toxic byproducts. Understanding these mechanisms is crucial for developing effective prevention and treatment strategies.

Alcohol metabolism produces acetaldehyde, a toxic compound that contributes significantly to hangover symptoms. The liver works overtime to break down this substance, but when overwhelmed, it leads to the classic hangover effects we all dread.

Key Factors Contributing to Hangovers:

• Dehydration
• Electrolyte imbalance
• Inflammation
• Disrupted sleep patterns
• Blood sugar fluctuations

Hydration: Your First Line of Defense Against Hangovers

Proper hydration is paramount in both preventing and alleviating hangovers. Drinking water before, during, and after alcohol consumption can significantly reduce the severity of hangover symptoms. But how much water should you drink?

A good rule of thumb is to consume one glass of water for every alcoholic beverage. This practice not only helps maintain hydration but also slows down alcohol absorption, giving your body more time to process it effectively.

Hydration Strategies for Hangover Prevention:

1. Drink a large glass of water before starting to consume alcohol
2. Alternate between alcoholic drinks and water throughout the night
3. Consume a full glass of water before going to bed
4. Keep a water bottle by your bedside for easy access during the night

The Role of Electrolytes in Hangover Recovery

Electrolyte replenishment is often overlooked but crucial in hangover recovery. Alcohol’s diuretic effect leads to significant electrolyte loss through increased urination. Why are electrolytes so important? They play a vital role in numerous bodily functions, including hydration, nerve signaling, and muscle function.

Coconut water is an excellent natural source of electrolytes. It’s rich in potassium, sodium, and magnesium, making it an ideal beverage for hangover recovery. Sports drinks can also be effective, but be mindful of their sugar content.

Top Electrolyte-Rich Foods for Hangover Recovery:

• Bananas
• Avocados
• Spinach
• Sweet potatoes
• Greek yogurt

Nutritional Strategies to Combat Hangover Symptoms

While the greasy breakfast myth persists, there are more effective nutritional strategies to address hangover symptoms. Eating a balanced meal before drinking can slow alcohol absorption, while certain foods can help alleviate symptoms the morning after.

Consuming foods high in complex carbohydrates can help stabilize blood sugar levels, which often fluctuate during a hangover. Proteins and healthy fats can also aid in recovery by providing sustained energy and supporting liver function.

Hangover-Busting Meal Ideas:

1. Whole grain toast with avocado and eggs
2. Greek yogurt parfait with berries and granola
3. Vegetable omelet with a side of fruit
4. Oatmeal topped with nuts and banana slices

The Impact of Sleep on Hangover Recovery

Quality sleep is essential for hangover recovery, but alcohol can significantly disrupt sleep patterns. The “glutamine rebound” effect, where the body overproduces the stimulating amino acid glutamine as alcohol leaves the system, often leads to fragmented and poor-quality sleep.

To optimize sleep after drinking, create a cool, dark, and quiet sleeping environment. Avoid screens before bed, as the blue light can further disrupt your sleep cycle. If possible, allow yourself extra time to sleep in the morning after drinking.

Tips for Improving Sleep Quality After Drinking:

• Use blackout curtains or an eye mask to block out light
• Set the room temperature between 60-67°F (15-19°C)
• Use white noise or earplugs to minimize disruptive sounds
• Avoid caffeine and nicotine for several hours before bed

Over-the-Counter Medications: Helpful or Harmful?

Over-the-counter painkillers can provide relief from hangover headaches and body aches, but they should be used cautiously. Aspirin and ibuprofen can be effective, but they may irritate the stomach, which is often sensitive after drinking.

Acetaminophen should be avoided when consuming alcohol, as the combination can lead to liver damage. If you choose to use painkillers, it’s best to wait until the morning after drinking, when most of the alcohol has left your system.

Safe Use of OTC Medications for Hangovers:

1. Wait until the morning after drinking to take any medication
2. Choose ibuprofen or aspirin over acetaminophen
3. Take the medication with food to minimize stomach irritation
4. Do not exceed the recommended dosage

The Truth About “Hair of the Dog” and Other Hangover Myths

Many hangover remedies have been passed down through generations, but not all are supported by science. The “hair of the dog” approach, which involves drinking more alcohol to alleviate hangover symptoms, may provide temporary relief but ultimately prolongs the recovery process.

Other popular myths, such as drinking coffee to “sober up” or taking a cold shower to shake off the effects of alcohol, have little scientific basis. While these methods might make you feel more alert, they do not accelerate alcohol metabolism or reduce blood alcohol content.

Common Hangover Myths Debunked:

• Myth: Drinking coffee will cure a hangover
• Fact: Coffee may increase alertness but can also contribute to dehydration
• Myth: Greasy food is the best hangover cure
• Fact: While fatty foods before drinking can slow alcohol absorption, they have little effect after the fact
• Myth: Exercise will “sweat out” the alcohol
• Fact: Exercise can further dehydrate you and may be dangerous when hungover

Prevention Strategies: Minimizing Hangover Risk

The most effective way to avoid a hangover is to drink in moderation or abstain entirely. However, if you choose to drink, there are strategies to minimize the risk of severe hangover symptoms.

Pacing yourself is crucial. The liver can typically process one standard drink per hour. By spacing out your drinks and alternating with water, you give your body a better chance to metabolize the alcohol efficiently.

Tips for Responsible Drinking:

1. Set a drink limit before going out and stick to it
2. Choose drinks with lower alcohol content
3. Eat a substantial meal before drinking
4. Avoid mixing different types of alcohol
5. Be aware of serving sizes and alcohol content in cocktails

The Role of Supplements in Hangover Prevention and Recovery

While no supplement can completely prevent or cure a hangover, some may help alleviate symptoms. B vitamins, particularly B1 (thiamine), B6, and B12, play crucial roles in alcohol metabolism and may be depleted during heavy drinking.

N-acetyl cysteine (NAC) is an amino acid that supports liver function and may help reduce acetaldehyde toxicity. Milk thistle is another supplement known for its potential liver-protective properties.

Promising Supplements for Hangover Relief:

• B-complex vitamins
• N-acetyl cysteine (NAC)
• Milk thistle
• Ginger (for nausea relief)
• Magnesium

It’s important to note that while these supplements show promise, more research is needed to fully understand their effectiveness in hangover prevention and treatment. Always consult with a healthcare professional before starting any new supplement regimen.

The Impact of Alcohol Type on Hangover Severity

Not all alcoholic beverages are created equal when it comes to hangover potential. Darker liquors, such as whiskey, bourbon, and red wine, contain higher levels of congeners, which are byproducts of fermentation that contribute to hangover severity.

Congeners are responsible for the distinct flavors and aromas in alcoholic beverages, but they also increase the likelihood and intensity of hangover symptoms. Clear spirits like vodka and gin typically contain fewer congeners and may lead to less severe hangovers.

Alcoholic Beverages Ranked by Hangover Potential:

1. Bourbon (highest congener content)
2. Whiskey
3. Red wine
4. Dark rum
5. Brandy
6. White wine
7. Gin
8. Vodka (lowest congener content)

The Psychological Aspects of Hangovers

While the physical symptoms of a hangover are well-documented, the psychological effects are often overlooked. Many people experience anxiety, depression, and irritability during a hangover, a phenomenon sometimes referred to as “hangxiety.”

These mood changes can be attributed to several factors, including dehydration, poor sleep quality, and the brain’s chemical imbalance as it recovers from alcohol’s effects. Understanding and addressing these psychological symptoms is crucial for comprehensive hangover recovery.

Strategies for Managing Hangover-Related Mood Changes:

• Practice mindfulness or meditation to reduce anxiety
• Engage in light, enjoyable activities to boost mood
• Connect with supportive friends or family members
• Avoid making important decisions or having serious conversations while hungover
• Consider seeking professional help if hangover-related mood changes are severe or frequent

The Long-Term Health Implications of Frequent Hangovers

While occasional hangovers are a common experience for many adults, frequent and severe hangovers can be a sign of problematic drinking patterns. Chronic heavy drinking and recurrent hangovers can lead to serious health issues over time.

Regular binge drinking can damage the liver, weaken the immune system, and increase the risk of certain cancers. It’s essential to be aware of your drinking habits and seek help if you find yourself experiencing hangovers frequently.

Potential Long-Term Effects of Chronic Heavy Drinking:

1. Liver disease, including cirrhosis
2. Increased risk of certain cancers
3. Weakened immune system
4. Cognitive impairment
5. Cardiovascular problems
6. Mental health issues, including depression and anxiety

By understanding the science behind hangovers and implementing these proven strategies, you can minimize the impact of alcohol consumption on your body and enjoy social drinking responsibly. Remember, the most effective hangover prevention is moderation or abstinence. If you’re concerned about your drinking habits or the frequency of your hangovers, don’t hesitate to seek professional advice.

11 Tested Ways to Fix a Hangover

It’s the morning after a big night out and you feel like death. Your head is pounding, your mouth is dry, and nausea is creeping up on you. You had a great time last night, but now you’re paying for it. You’ve probably heard some of the hangover cure myths out there, but you don’t have to eat your body weight in greasy breakfast foods to improve your symptoms. Follow these simple tips to prevent and alleviate your hangover, and you’ll be feeling great again in no time.

1) Drink Water Before PArtying

Drink water before indulging in alcohol, before bed and the day after. Dehydration is a major contributor to the hangover symptoms you’ve come to know and loathe. Drinking water before bed and hydrating thoroughly the day after a night of heavy drinking can help to restore your body’s hydration. Adequate water intake also ensures your body is able to flush toxins efficiently.

2) Drink Water While You’Re Drinking

Another water-based solution is to drink one glass of water for every alcoholic beverage you consume. Drinking water between cocktails can slow your body’s absorption of alcohol by increasing the time between drinks and mitigating the dehydrating effects of alcohol.

3) Don’t OverindulgE

Hangovers are your body’s way of saying you’ve overindulged. It’s okay to enjoy yourself, but don’t cross the line into binge drinking. Men who drink five to seven cocktails within four to six hours will almost certainly experience a hangover. The same seems to be true for women after three to five drinks within the same period. The best way to avoid a hangover is to drink moderately.

4) Take Over-the-Counter Painkillers

Over-the-counter painkillers can also alleviate hangover symptoms. Aspirin, in particular, contains acetylsalicylic acid, which is a cyclooxygenase inhibitor. In other words, aspirin stops the formation of prostaglandins, which help regulate your body’s pain response. Fewer prostaglandins mean you’ll experience less pain after drinking too much.

A common suggestion is to take two aspirin before bed, but the benefits of this method are dubious. Most over-the-counter pain medication leaves your system within four to six hours, which means you won’t experience the benefits of those aspirin. More importantly, the combination of alcohol and acetaminophen, in particular, has been shown to cause liver damage. A better option is to take the painkiller after you wake up.

5) Take Naps

Try to sleep as much as possible after drinking. Alcohol has been shown to interrupt your sleep patterns through what is known as the “glutamine rebound.” Production of the amino acid glutamine is suppressed when you’re drinking. When alcohol leaves your system – usually while you’re asleep – the body attempts to restore its glutamine levels. This “glutamine rebound” has been associated with increased waking up and light sleeping. Most people experience six to seven rapid eye movement (REM) cycles during a normal night; after a night of sleeping, that number is reduced to two or three.¹ 

While you cannot neutralize the effects of the glutamine rebound, you will likely feel better if you get as much sleep as possible after a night of raging. The only way to fully recover is to get quality, uninterrupted sleep the night after your big night out.

6) Avoid drinking dark alcoholic beverages

Avoid drinking dark alcoholic beverages right before bed. Darker drinks tend to contain more congeners – a byproduct of the fermentation process that occurs during alcohol production – than lighter drinks. Research suggests that congeners contribute to hangover symptoms. So, if you’re hoping for a headache-free morning, put away the scotch. Try gin or vodka cocktails, instead.

7) Don’t drink on an empty stomach

 If you start drinking while your stomach is empty, the alcohol will be absorbed into your bloodstream quickly. The average person’s liver can only metabolize one drink per hour. If you’re drinking more than one alcoholic beverage per hour, your blood alcohol level will rise at an unhealthy rate, causing you to feel more drunk than you would otherwise.

The good news is that eating a fatty meal prior to drinking has been shown to slow the body’s absorption of alcohol. So, enjoy a steak or a pizza before your next night out.

8) Get THose Electrolytes

Electrolyte replenishment is also key to preventing hangovers. Alcohol inhibits the secretion of antidiuretic hormones (ADH), which increase urination and prevent your body from reabsorbing water. This leads to lost electrolytes. It’s important to restore your electrolyte levels by drinking water or, better yet, coconut water the day after an indulgent evening.

9) Try Some Sugary Foods

Sugary foods may help you to feel less trembly when you have a hangover.² The high fructose content of honey, in particular, may help your body to rid itself of alcohol more quickly. One study of 50 adults found that honey increased the rate of blood ethanol elimination by as much as 32.4%.³ Unfortunately, honey hasn’t been shown to alleviate the symptoms themselves.

10) Supplements can Help

Some supplements have also been shown to improve hangover symptoms. One study concluded that an extract of the opuntia ficus indica plant, better known as prickly pear cactus, had a moderately palliative effect on hangover symptoms. ⁴ Red ginseng has also been shown to relieve the effects of alcohol consumption and hangover symptoms by facilitating the body’s ability to metabolize alcohol.⁵

One Possible ANswer… IV Drips

If you’re in the throes of a particularly painful hangover, consider scheduling an IV drip. IV drip therapy can replenish your electrolytes faster than simply drinking water can. And just as important, IV drip therapy can deliver electrolytes and nutrients you can’t find in a bottle. 

While these suggestions can all help to prevent a hangover, the best way to avoid a pounding headache is to drink in moderation. You can still enjoy the party without condemning yourself to a painful morning. 

Sources:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6572586/ 
• https://www.nhs.uk/live-well/alcohol-support/hangover-cures/
• https://pubmed.ncbi.nlm.nih.gov/16088097/
• https://pubmed. ncbi.nlm.nih.gov/15226168/
• https://pubmed.ncbi.nlm.nih.gov/24458173/

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How to Prevent a Hangover: 7 Evidence-Based Tips

Although a hangover isn’t curable, there are steps you can take before, during, and after drinking to help alleviate symptoms like headache and fatigue.

Hangovers are the unpleasant aftermath of alcohol intoxication.

They strike hardest after alcohol has left your body and are characterized by symptoms including (1):

• headache
• fatigue
• thirst
• dizziness
• nausea
• loss of appetite

Hangover remedies abound, but the evidence behind them is limited or hypothetical.

Even so, a few strategies do show potential. Read on for ways to prevent or alleviate a hangover before, during, and after you drink.

Taking preventive measures like the following before you start drinking may help reduce hangover symptoms.

1. Consider Supplements

Inflammation helps your body repair tissue damage and fight infections. Evidence suggests that many hangover symptoms are caused by low-grade inflammation (2).

Do not take acetaminophen (Tylenol) to prevent hangover symptoms. The combination of alcohol and acetaminophen can be toxic to your liver.

Nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin, ibuprofen, or naproxen may help relieve hangover symptoms, but they can also irritate the lining of your stomach.

Some vitamins and medicinal herbs may also alleviate hangovers. However, a 2021 study found evidence of this to be of very low quality and called for further research into the effectiveness of these remedies (3).

A small 2019 study found that participants whose food and drinks contained greater amounts of B vitamins and zinc had milder hangovers (4).

Other studies suggest that taking the following supplements may significantly reduce hangover symptoms, although the evidence is not of high quality (3):

• clove extract
• tolfenamic acid
• pyritinol
• red ginseng

Although they won’t completely prevent a hangover, some supplements might help ease your symptoms.

Summary
Certain dietary supplements — including B vitamins and zinc — may reduce hangover symptoms.

Taking some of the following steps may help prevent or reduce a hangover.

2. Drink in moderation or not at all

The severity of hangovers increases with the amount of alcohol you consume. For this reason, the best way to prevent hangovers is to drink in moderation — or abstain completely.

The amount of alcohol needed to produce a hangover varies among individuals. If you drink enough to become intoxicated, you may have a hangover the following day. However, about 20-25% of people who drink are “hangover resistant” and experience no symptoms (1, 4).

Summary
The severity of hangovers is directly related to alcohol intake. Limiting or abstaining from drinks is the best way to prevent a hangover.

3. Avoid drinks high in congeners

Ethanol is the main active ingredient in alcoholic drinks, but they also contain varying amounts of congeners.

When sugar-fermenting yeasts produce ethanol — simply referred to as alcohol in this article — congeners are formed as well. Congeners are toxic chemicals that include methanol, isopentanol, and acetone.

Alcoholic drinks with high levels of congeners seem to increase the frequency and intensity of hangovers. Studies suggest that methanol, a common congener, is strongly associated with hangover symptoms. (2)

Drinks high in congeners include whiskey, cognac, and tequila. Bourbon whiskey is exceptionally high in congeners.

On the other hand, colorless drinks — like vodka, gin, and rum — have low levels of congeners.

Summary
You can significantly reduce the severity of hangovers by drinking low-congener beverages, such as vodka, gin, or rum.

4. Drink plenty of fluids

Alcohol is a diuretic, making you pee often. Therefore, it can contribute to dehydration.

Although dehydration is not considered a main cause of hangovers, it may contribute to symptoms like thirst, headache, fatigue, and dry mouth.

Fortunately, dehydration is easy to avoid — just make sure to drink enough water.

Drinking green tea, honey chrysanthemum tea, or soda water can boost alcohol metabolism and also prevent alcohol-related damage to the liver, according to a 2016 study (5).

You should avoid drinking beverages such as fresh orange juice or energy drinks such as Red Bull along with alcohol because the combination could lead to ethanol-related liver damage, according to the same study.

A good rule is to drink a glass of water — or another non-alcoholic beverage — between drinks and to have at least one big glass of water before going to sleep.

Summary Drinking plenty of water can help reduce some of the main symptoms of hangovers, including thirst and headache.

Although there is no real “cure” for a hangover, doing the following after drinking may help alleviate the symptoms.

5. Get enough sleep

Alcohol can interfere with your sleep.

It can impair both sleep quality and duration while disrupting your entire sleep schedule if you stay up too late (1).

Although poor sleep doesn’t cause most hangover symptoms, it may contribute to the fatigue and irritability often associated with hangovers.

Getting plenty of sleep after heavy drinking can help your body recover.

If you are unable to sleep in and take it easy the next day, getting drunk may not be such a good idea.

Summary
Alcohol can impair your sleep quality. Give yourself plenty of time to sleep in after a night of celebration.

6. Eat a hearty breakfast

Hangovers are sometimes associated with low levels of blood sugar, a condition known as hypoglycemia.

Alcohol can cause reduced blood sugar levels for hours because it disrupts the release of glucose into the blood from the liver.

This may be dangerous for people with type 1 diabetes who take insulin, since the liver may not release a sufficient amount of glucose, leading to hypoglycemia. (6)

Although hypoglycemia is not a major cause of hangovers, it may contribute to symptoms such as weakness and headache.

After drinking, having a nutritious breakfast or a late-night meal might help maintain your blood sugar levels.

Summary
Eating a good breakfast is a renowned hangover remedy. It can help restore blood sugar levels, which mitigates some symptoms.

7. Don’t have a drink the morning after

Treating a hangover by having another drink seems paradoxical. All the same, it is a famous hangover remedy, often referred to by the phrase “hair of the dog (that bit you).”

Although doing so has not been proven effective, there is some interesting science behind it.

Simply put, drinking more alcohol is believed to affect the metabolism of methanol, a well-known congener found in trace amounts in some drinks.

After drinking, your body converts methanol into formaldehyde, a highly toxic substance. Formaldehyde may be partly responsible for many hangover symptoms. (2)

However, consuming alcohol the morning after drinking heavily can inhibit this conversion process, preventing formaldehyde from forming.

Instead, methanol is discharged harmlessly from your body via your breath and urine. That’s why ethanol is often used to treat methanol poisoning (7).

That said, having another drink in the morning is strongly discouraged as a hangover remedy — as it may simply delay the inevitable.

Morning drinking is often associated with alcohol dependency, and mitigating a few hangovers is not worth risking your health.

Summary
Drinking more alcohol the next morning is a famous hangover remedy. However, this may do more harm than good.

Alcoholic hangovers refer to adverse symptoms — such as dizziness and nausea — that appear when people sober up after excessive drinking.

Several strategies may help reduce the severity of hangovers. These include avoiding drinks high in congeners, drinking plenty of water, getting adequate sleep, and having a nutritious breakfast.

But the best way to avoid a hangover is to drink in moderation or abstain completely.

6 rules to follow when drinking alcohol

Winter holidays are parties, corporate events, family dinners and meetings with friends. What unites these wonderful events? Of course, strong drinks. Of course, there are people who do not drink alcohol at all. But if you’re not one of them, it’s best to read expert advice on preventing and relieving hangovers. We tell you what to do before, during and after the party so that it doesn’t hurt excruciatingly.

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Who among us at least once in our lives has not woken up with a universal headache and catastrophic dryness in the mouth, walked unsteadily to the bathroom and swore, looking into the eyes of his swollen reflection, that “never again, not a drop, not-not” . If this has happened to you, then you are familiar with a hangover firsthand.

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

“Surprisingly, there are entire research groups dealing with hangover issues,” says Natalya Trofimovskaya, gastroenterologist, hepatologist at the Rassvet clinic. – They did not finally understand the pathophysiology (that is, the patterns of occurrence) of this condition, but formulated a definition: “A hangover is a complex of physical and psycho-emotional symptoms that occurs when the blood alcohol concentration drops to zero after a single episode of use.”

Causes of a hangover

“A hangover occurs as a result of the action of the breakdown products of excessive doses of alcohol on the whole body and individual organs,” explains Alexander Lavrishchev, general practitioner, leading specialist of the Semeynaya clinic network. – This condition is accompanied by unpleasant physical and psychological symptoms: headache, photophobia, nausea, weakness, anxiety. In people with chronic diseases, a hangover can cause an exacerbation.

So, an excessive amount of alcohol causes a number of reactions in the body:

• Dehydration

Alcohol has a diuretic effect. Therefore, in the morning we feel thirsty and tired.

• Electrolyte disorders

Increased urination flushes out essential electrolytes from the body. These are salt solutions that promote the movement of nutrients into cells and the removal of metabolic products from them, maintaining the water balance of cells and stabilizing acidity (pH).

• Gastrointestinal motility disorders

Alcohol slows down the digestion of food – hence nausea, vomiting or upset stool.

• Lactic acid accumulation

Long-term alcohol consumption contributes to the accumulation of lactic acid and a decrease in blood glucose levels. This causes a feeling of fatigue, tremors, sweating.

• Synthesis of acetaldehyde

Acetaldehyde is one of the alcohol metabolites that poisons the body the most, causing tachycardia, sweating and nausea.

“Headache caused by alcohol use belongs to the category of secondary headaches (that is, you do not have to have a special predisposition to this disease) and in the latest international classification of headaches from 2018 it is highlighted as a separate item,” continues Natalia Oryshich, neurologist at the clinic “Dawn”. – Distinguish between immediate and delayed headache caused by alcohol intake. Immediate alcohol-induced headache occurs in the first three hours after drinking alcohol. The time of development of delayed alcohol-induced headache is determined in the interval from five to 12 hours. Both of these types are characterized as bilateral throbbing pain, aggravated by exercise. In any case, the pain should go away on its own within the next 72 hours, but usually goes away sooner. ”

But what if you don’t have the strength to wait so long, and in general you want to wake up cheerful and full of energy in the morning, despite the number of empty bottles in the kitchen? Then you need to help yourself the day before, during and after drinking!

Six ways to prevent a hangover

• Before the party reminiscent of Alexander Borisychev, psychiatrist, narcologist at the Rassvet clinic. – Food, especially fatty and dense, can reduce the absorption of alcohol from the intestines into the blood. There is evidence that foods containing zinc and nicotinic acid (meat, poultry, seafood, whole grain bread, mushrooms, avocados) can reduce the subjective discomfort of a hangover.

  “Fats really reduce the rate of absorption of alcohol into the blood, but it is worth remembering that fats are also dangerous for health,” reminds Alexander Lavrishchev. “Therefore, moderation will still be the best ‘cure’.”

  It is also worth thinking about tomorrow morning in advance – stock up on mineral water, check that there are headache pills in the medicine cabinet, and something for breakfast in the refrigerator. You can also put eye patches and a face mask in the fridge — it will come in handy if you need to go to work in the morning or just show yourself in public.

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  • During the party

  All our experts unanimously urge you to give up alcohol for the sake of your own health, or at least strictly monitor its amount. For example, women should not exceed one standard dose, and men should not exceed two.

  One standard dose of alcohol is 100 ml of wine (champagne), or 250 ml of beer, or 30 ml of spirits. Let’s be honest, few people will limit themselves to this on New Year’s Eve.

  But it is definitely worth remembering the following numbers. Alcohol intoxication or poisoning is caused by about five servings of alcohol for men and four servings for women, which entered the body within two hours. It is important to increase the blood alcohol content slowly so that the liver has time to mobilize additional enzymes to digest it. In other words, forget about the rule “there is a small break between the first and second” – it is guaranteed to play a bad joke on you.

  Narcologist Alexander Borisychev advises:

  – stretch the intake of alcohol over time , especially drinks containing carbon dioxide (that is, sparkling). On average, the body processes one to two standard servings of alcohol per hour. Exceeding this threshold has consequences. So do not drink several glasses in one gulp at the very beginning of the evening;

  – alternate drinking alcohol with water – this will help prevent dehydration;

  – Eat more to slow down the absorption of alcohol. Fatty and high-calorie foods reduce the effect of alcohol on the body;

  – choose light colored drinks (light beer, white wine, vodka, gin). Dark drinks (dark beer, red wine, whiskey, cognac) contain more congeners (additional alcohol components, in addition to ethanol, responsible for the dark color and tart aroma). Congers irritate the walls of blood vessels and brain tissue, causing a longer and more severe hangover;

  The strength of a hangover does not depend on the combination of drinks of different strengths. It depends on the volume and rate of ethanol supply, as well as on the number of congeners.

  – count the amount of drunk and check with the recommended dose;

  – at a party, try not to sit at the table , but spend time actively, communicate and dance, go outside if possible (forgetting to warm up). If you are actively sweating, lean on water.

  • Immediately after

  The ideal option is to take a short walk after the party. Then in the morning you will definitely feel fresh. But you should resort to this method only if you are firmly on your feet, and even better – if someone sober is ready to take a walk with you for company.

  You should not drink a lot of water directly at night, otherwise your sleep will be interrupted due to frequent trips to the toilet, which will not improve morning well-being. But putting a bottle of water by the bed is still worth it. Also, do not eat too dense food before going to bed. In combination with alcohol, it can cause gastrointestinal upset or nausea. You can take sorbents at night – activated carbon, “Enterosgel” or “Polysorb” to reduce the effects of toxins on the body.

  But taking painkillers is not justified, since their effect will end before you wake up. It is better to drink them in the morning, if necessary.

  How to deal with a hangover the morning after a party

  Unfortunately, there is no magic hangover pill. And the best “cure” for it is time.

  “The use of various nutritional supplements and vitamins to prevent hangovers has not been confirmed to be effective in qualitative studies,” says Alexander Borisychev. “All popular products based on Korean pear juice, red ginseng, vitamin complexes, artichoke extract, acetylcysteine ​​and dry yeast either have too little evidence or are completely useless.” It remains to deal with the symptoms.

  “Headache can be relieved with the help of simple painkillers – ibuprofen or naproxen at the average therapeutic dose indicated in the instructions,” says Natalya Oryshich. “At the same time, researchers emphasize the undesirability of taking paracetamol, since there is evidence of its negative interaction with ethyl alcohol metabolites.”

  “Coffee can worsen the situation, it is better to drink mineral water or sports drinks enriched with electrolytes and keep physical rest,” says Alexander Borisychev. “Drinking alcohol in the morning will shift the hangover point, when the alcohol level tends to zero, to the daytime, and ultimately increase the toxic effect on the body.” That is, you just add the work of your liver.

  Everyone handles a hangover differently, so listen to how you feel. If you don’t feel like eating, don’t force yourself. On the other hand, alcohol lowers blood sugar, which leads to feelings of weakness and fatigue. So you can try to drink sweet tea or eat a slice of white bread “through I don’t want to”.

  To some extent, succinic acid or preparations based on it (Antipohmelin, AlcoBarrier, etc.) can help the body recover faster. This is also not a panacea, but it helps some. It is better to adhere to the following scheme: drink one tablet (100 mg of succinic acid) in the morning strictly half an hour before meals and then one more tablet every hour. The maximum allowable daily dose is six tablets (600 mg). And remember that it is pointless to take succinic acid along with sorbents. It is also important to read the instructions, paying special attention to the list of contraindications.

  “If you experience an exacerbation of a chronic disease while drinking alcohol, your blood pressure rises, your heart beats fast, you develop severe anxiety, weakness, an unbearable headache or joint pain, you should immediately seek medical help,” reminds Alexander Lavrishchev.

  How to deal with the effects of a hangover on your face?

  In a series of New Year holidays, it happens that the next day after one party you have to go to another or, even worse, to work. Let’s say the headache and nausea have receded, but swelling and dark circles under the eyes, combined with an earthy complexion, give out that you don’t feel very well. The patches that you put away (as we advised) in the refrigerator the day before will help out here. Decongestant components, together with a cooling effect, will help open your eyes faster.

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  Alcohol dehydrates the body, and the skin also suffers from this. Therefore, even if you don’t need to go anywhere, it makes sense to make a moisturizing or nourishing face mask to restore the balance of moisture in skin cells. If you do not have problems with blood vessels on your face, you can wash your face with ice water or massage your face with ice cubes. The complexion will immediately become fresher and healthier.

  How to quickly get over a hangover and what is a hangover from the point of view of science

  Alcohol is an almost indispensable companion of any holiday in many cultures. But sometimes such a holiday has unpleasant consequences. Today we will tell you why a hangover occurs, consider the effect of alcohol on the body and find out if modern medicine can answer the question of how to get rid of a hangover?

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  Why drunkenness and hangover occur

  Not so long ago, there was an opinion in the medical community that ethanol is a familiar metabolite for us (participant in metabolism) and that “endogenous” ethanol is produced in the body, for the utilization of which there is special enzymatic systems. But this statement is outdated: to date, not a single biochemical reaction with the formation of ethyl alcohol has been found in the internal environment of the body. Of key importance here is the distinction between the internal and external environment of the body.

  The internal environment is hidden behind various barriers. Based on this logic, the intestinal lumen is the external environment. It is there that symbiont bacteria live, which just know how to produce ethanol, using vegetable raw materials that come with food. The volumes of microbial home brewing are not impressive: only about 3 g per day.

  True, there are such fungi, saccharomyces (Saccharomyces cerevisiae), here they have the production of ethyl alcohol put on stream. Several cases of “self-intoxication syndrome” have been described, when people were permanently in a state of drunkenness, not understanding why this was happening. It was possible to cure them with a course of specialized antifungal drugs and a diet with a minimum carbohydrate content.

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  By the way, ethanol is not a vital substance! It is quite possible to live life safely without any contact with alcohol at all. But the presence of a separate system for the neutralization of ethyl alcohol suggests that not all of our ancestors adhered to “dry” tactics. So, they were also looking for an effective hangover remedy.

  How alcohol affects the body

  The first reason is nutritional: alcoholic fermentation is one of the most ancient ways of preserving plant nutrients. Like many other things, it was spied on in nature, modified and assigned to the task of feeding humanity.

  The second reason is recreational: eating first fermented fruit and then specially prepared drinks produced several interesting effects. For example, the attractiveness of the opposite sex increased sharply. The explanation has already been found in our time: most people consider symmetrical and regular facial features to be beautiful, and alcohol dulls the ability to recognize asymmetry.

  Another pleasant consequence is euphoria, relaxation, detachment from problems, as well as a real physiological pleasure. Not without a reward system, it is also the mesolimbic pathway, a set of neurons that produce dopamine in order to reinforce one or another evolutionarily correct action. Ate sweets – well done, provided yourself with scarce energy, get a neurotransmitter of pleasure. Had sex – well done, preoccupied with procreation, sign for the next dose.

  Psychoactive substances, including alcohol, are able to raise the level of dopamine without any intermediaries like exercise in search of food or a partner. The brain “evaluates” this and fixes it as the most preferable way to receive positive emotions.

  That is why, for some people, alcoholic beverages first become indispensable companions of food and sex, and then gradually displace them, that is, a psychological dependence is formed, and then a physical one (metabolism is being restructured). But for those whose frontal lobes are well developed, the level of self-control is sufficient and there are no genetic “surprises” in the form of a predisposition to alcoholism, ethanol for a long time, almost all their lives, can remain only a way to “relax a little”.

  Why does a hangover occur?

  However, the use of even moderate doses of ethanol has negative consequences. One of the main ones is a hangover. This word denotes two completely different states. What is a hangover, really?

  First, there is alcohol withdrawal syndrome (AAS) – the most natural ethanol withdrawal. Alcohol is a drug that causes both psychological and physical dependence. If, with the formation of alcoholism, the level of ethyl alcohol in the body falls below a critical level, an extremely unpleasant condition arises, which can be eliminated in two ways: either drink or endure.

  If, under the pressure of withdrawal symptoms, a person chooses the first option, a binge is formed, from which the alcoholic cannot always get out on his own. Mornings with a hangover are definitely tough. But the consequences of fighting this condition with the same alcohol will turn into much more serious consequences. Secondly, there is veisalgia, which occurs only in non-alcoholics. This is essentially poisoning with a metabolite of ethanol and its processing products (metabolites).

  Ethanol itself is a powerful reducing agent, it reduces the number of oxidized NAD+, universal electron carriers in biochemical reactions.

  This reduces the oxidative potential of the cell and leads to a slowdown in the synthesis of glucose and a decrease in its level in the blood (hypoglycemia), the accumulation of lactic acid and, as a result, a shift in pH to the acid side (acidosis), an increase in the synthesis of fatty acids and the capture of fat by liver cells ( reversible only with occasional alcohol consumption, when moving to a professional league, it leads to the development of alcoholic fatty liver disease), as well as to a slowdown in protein metabolism.

  In addition, ethanol inhibits the release of the hormone vasopressin from the pituitary gland, as a result of sodium, potassium, glucose and water pass the renal tubules without reabsorption (reabsorption) and rush straight to the bladder.

  That is, alcohol acts as not the most gentle diuretic, massively removing substances that are extremely necessary for the vital activity of the body. Poisoning with the main metabolite of ethanol, acetaldehyde, also has an effect: it dilates the vessels of the cranial cavity and face, causes headache, nausea, vomiting, tremors, tremors, and aching muscles and joints.

  Another factor is the toxic effects of side metabolites from the infamous “fusel oils”. Under this term, substances are hidden that are formed during the manufacture of an alcoholic beverage. Basically, we are talking about various alcohols (methanol, 1-propanol, isobutanol, isoamyl alcohol), ethers (ethyl acetate) and aldehydes (acetic). The more artisanal the drink, the more “fussy” it contains.

  The raw material also matters: if it contains a lot of pectins (apples, pears, sugar beets, sunflowers), the output will be a tangible amount of methanol, the lethal dose of which is only about 50 ml. In industrial production, the risk of getting hit from this direction is not so great, there are enzymatic processing technologies that minimize the content of by-products.

  Let’s add here the products of microsomal oxidation (and it is sure to turn on if too much ethanol has entered the body), concomitant factors affecting alcohol tolerance (stress, fatigue, lack of sleep, phase of the cycle in women, mood, and many others).

  ADH and ALDH enzymes are different. Seven varieties of ADH are known, and two of its variations are possible: “slow” (“European”), processing an average of 110 mg of ethanol per 1 kg of body weight per hour, and “fast” (“Mongoloid”) – about 130 mg. In people with the first variant of ADH, the state of intoxication lasts longer; in the second case, it quickly passes into the stage of unpleasant consequences. ALDH also comes in two types: ALDh2, a low-throughput cytosolic, and ALDh3, a mitochondrial, main working enzyme. In some people, due to a mutation in one of the loci of the 12th chromosome, ALDh3 is synthesized incorrectly and completely loses its enzymatic activity. In the owner of both active ALDHs, with the presence of 0. 5‰ ethanol in the blood, the concentration of acetaldehyde will not exceed 2 µmol/l, and if ALDh3 is inactive, it can reach 35 µmol/l.

  Are there cures for hangovers?

  In 2005, a meta-analysis (study of studies) on hangover drugs was published in the British Medical Journal. It turned out that only eight papers more or less met the scientific criteria, which studied borage (borage), prickly artichoke (sowing), fig prickly pear cactus, a mixture of dry yeast and multivitamins, tropisetron (an antiemetic drug), propranolol (non-selective β- blocker), tolfenamic acid (non-steroidal anti-inflammatory drug) and fructose with glucose. A significant effect of relieving a hangover was observed only in three.

  Studies have shown that γ-linolenic acid from borage officinalis has been shown to significantly reduce both the overall severity of the hangover syndrome and individual symptoms of headache and fatigue when compared to placebo when testing the efficacy of γ-linolenic acid from borage. A mixture of dry yeast and multivitamins reduced the symptoms of discomfort and anxiety.

  Of the four drugs (tropisetron, propranolol, tolfenamic acid, and fructose/glucose), only tolfenamic acid worked to reduce hangover symptoms such as headache, nausea, vomiting, thirst, dry mouth, tremor, and irritability compared to placebo. Please note: the hangover was not “cured”, only some of its symptoms decreased, that is, the remedies worked as symptomatic therapy.

  However, the key concept for any scientific fact is reproducibility. But this is exactly the problem. In 2015, at the annual conference of the European College of Neuropsychopharmacology, an attempt was made to use the same eight remedies for severe hangovers on student volunteers. In all cases, the effect was at the placebo level.

  What will help you get over a hangover quickly?

  There are no magic pills, no “KGB pills”, no other “anti-hangovers”. If you understand the mechanism of action of such “hangover cures”, it quickly becomes clear that it is either completely invented (“enzyme acceleration”) or aimed at reducing individual symptoms (and in some cases can also seriously damage).

  The only thing that can really be done at home is drinking, that is, at least partially replenishing the loss of fluid and electrolytes (fruit drinks, compotes, brines, table mineral waters, low-fat broths), as well as sleeping, allowing the enzymes to finish their work.

  You can quickly get rid of a hangover with moderate exercise. So, cleaning the house may well improve blood circulation and speed up the body’s fight against a hangover. Many people have their own recipes for dealing with a hangover, but, as practice shows, they do not harm at best.

  Dangerous hangover remedies

  But there are also dangerous approaches. For example, coffee in large quantities aggravates dehydration. In addition, caffeine increases myocardial oxygen demand, and the heart is already having a hard time. Hangover heart attacks are not a rare thing. In addition, coffee stimulates stomach cells that produce hydrochloric acid, which adds heartburn to the hangover bouquet.

  Another dangerous way to deal with a hangover is a bath. Theoretically, it seems to work: with sweat, toxic metabolites will leave the body faster. But here we are again faced with aggravation of dehydration, and a very sharp, low oxygen content in the air, high humidity and high ambient temperature, which has an extremely negative effect on the heart.

  Well, the main harm is done by those who try to get drunk, knocking out a wedge with a wedge. Indeed, it is possible to achieve a very short period of euphoria. However, the first-line enzyme systems (alcohol dehydrogenases, catalases and cytochromes) accelerated to maximum speed will very quickly distill all ethanol into acetic aldehyde, which is already in excess in the blood, and the condition will only worsen.

  What can help get rid of a hangover?

  There are some tips to help you deal with a hangover the morning after drinking. Of course, they do not get rid of a hangover, but they alleviate it and help you recover faster.

  Water treatments for hangovers

  Water treatments are recommended. It can be a contrast shower, a warm bath with essential oils. The bath should be taken with a temperature of 35-37 degrees Celsius for 15-20 minutes. But if there are problems with blood vessels and the heart, this method should be neglected. Ice compresses or rubbing with cold water can also help: they will not only help to cheer up, but also reduce headaches.

  Sleep well

  The main advice for a hangover is good sleep. It is recommended to drink water before going to bed. What’s more, when you wake up in the morning, you can go back to sleep by doing detox-related activities. For example, ventilate.

  Preparations

  If you are concerned about bad breath, you can dilute two vitamin B6 tablets in a glass of water. Drugs such as ibuprofen, aspirin, or naproxen may be used. They will not save you from a hangover, but they will help with pain. Activated charcoal is also worth taking, because it absorbs alcohols, fights the symptoms of general tissue poisoning.

  Drink water

  Drink more water. You can drink acidic drinks, brine, fruit drinks and juices. This medium will shift the pH of the blood and restore the lost volume of fluid.

  Exercise

  A little exercise won’t hurt, it will only help. The body will speed up the body’s fight against a hangover and improve blood circulation.

  Hangover prevention: what to do in advance so that you don’t feel bad in the morning?

  If you plan to drink a lot of alcohol in advance, and you know what the consequences will be in the morning, you should know a few tips.

  Avoid rum, whiskey, tequila and vermouth. These drinks contain products that require special processing. They will overload your enzyme system, leaving more acetaldehyde in your body. If you have a choice or you are not a fan of such alcohol, it is better to choose other drinks.

  Drink more water. This advice, oddly enough, is relevant not only in the morning, but also at the time of taking alcohol.