We all enjoy a tipple or two, but the next-day hangover is enough to make us swear off alcohol forever.
Your best bet to steer clear of the blinding headache, nausea, stomach upset, brain fog and fatigue is to just say no when that second (or fourth) glass of wine comes your way. But if you can’t do that, at least minimize alcohol’s impact with these tips so the morning after is a little less brutal. Cheers!
Choose colorless cocktails. Not all alcohol is created equal, especially when it comes to what kind of a hangover wallop it packs. “Brown alcohol contains something called ‘congeners,’ which are somewhat toxic and difficult for your body to metabolize,” says Cheryl Forberg, R.D., the original nutritionist for The Biggest Loser. Because of these substances, which are created during the fermentation process, dark colored beverages such as tequila, brandy and bourbon seem to contribute to hangovers more than clear alcohol such as gin, vodka or white wine.
Pick your poison. It’s a no-brainer: The more alcohol you consume, the more likely you are to have a hangover so choosing your cocktail carefully is key. “Beer has less alcohol than wine which has less alcohol than vodka,” explains Susan Blum, M.D., assistant clinical professor of preventative medicine at Mount Sinai School of Medicine and founder of The Blum Center for Health in Rye Brook, N.Y. Find out the alcohol content of any drink at RethinkingDrinking.com.
Go gluten free. “People who are sensitive to gluten will feel worse the next day if they drink beer made from barley or other alcohol fermented from wheat or rye,” says Dr. Blum. If this is you, opt for potato vodka or tequila, which is made from agave. “Also, people sensitive to mold or with mold allergies might feel worse from drinking red wine, because there are lots of mold proteins in the sediment,” adds Blum.
Forget the fizzy stuff. A small study out of University of Surrey in the U.K. compared the effects of flat and fizzy champagne on the same group of people. Results revealed that participants had higher levels of alcohol in their blood after drinking the fizzy champagne than they did when sipping the flat version of the cocktail. Researchers suspect that carbon dioxide (which is what causes the bubbles) may accelerate the body’s absorption of alcohol.
Don’t sip on an empty stomach. If you plan to toast to the holiday season with some cocktails, don’t forget to eat both before and while you drink. “In addition to the fact that food in your bloodstream helps ‘dilute’ the alcohol, it also slows down the metabolism of alcohol and its release into the bloodstream,” explains Forberg.
Have your drinks on the rocks. “Ice waters down your drink, which will help you pace yourself,” says Blum. “This extra water will also help your blood flow through your liver and kidneys and help your body flush out and process the alcohol.” Throughout the night, you should also down a glass of H20 between each alcoholic drink.
“Alcohol can cause you to become dehydrated, which is part of the hangover,” explains Blum, who also suggests drinking lots of water before you head out for the night.
Pop a supplement. Although it’s tempting to reach for an over-the-counter pain reliever such as aspirin or acetaminophen when your head is pounding, over-the-counter pain meds may increase the risk of stomach bleeding, ulcers and liver damage when consumed with booze. Instead, try taking a supplement preventively. “Supplements with the herb milk thistle (also called silymarin) or other liver/detox support supplements will boost your detox system before you go out so that your body processes alcohol more easily,” explains Blum. This reduces your likelihood of a hangover.
Get hydrated at home. After you come home from a night of drinking, start guzzling water. “Alcohol is a diuretic and dehydrating so it's important to replete your body's fluid loss,” says Forberg. The next day, hydrate your body with any liquids you can stomach such as orange juice, vegetable juices or smoothies to help ease dehydration-induced headaches.
Nix the nausea. “Nausea can be a problem because it will keep you from drinking all the water that you need,” notes Blum. Quell queasiness with ginger tea or ginger/apple/carrot juice. If you’re really feeling green, stick to bland foods including saltines, pretzels and plain rice, which make good stomach-soothers.
Get moving. It may be the last thing you feel like doing when the room is spinning, but mild forms of exercise such as taking a walk or gentle jog in fresh air can help you get over a hangover. “Exercise is one of the best ways to clear toxins from the body and feel better,” says Blum. Plus, adds Forberg, “endorphins from exercise can boost your mood, while deep breathing fresh air can help you relax.” Just remember to sip water along the way so you stay hydrated.
Still stuck with a hangover? Satisfy your cravings with these five healthier alternatives.
Along with nausea and headaches, hangovers bring on cravings for fatty, greasy foods. “All the sugar from alcohol and mixers causes low blood sugar the next morning so you wake up craving calorie-dense foods, and fats are the most calorie dense,” explains Susan Blum, M.D., assistant clinical professor of preventative medicine at Mount Sinai School of Medicine in Manhattan. Rather than piling guilt on top of feeling like hell on earth, try these healthy substitutions for your favorite hangover cravings.
Craving: Egg and cheese on a roll
Bite into: An English muffin topped with a veggie sausage patty and a slice of low-fat cheese. “This whole thing is half the calories of a breakfast sandwich,” says Howard Shapiro, a New York City weight loss specialist and author of Dr. Shapiro’s Picture Perfect Weight Loss book series.
Craving: A greasy side of bacon
Bite into: Canadian bacon. “It has 35 percent less sodium, 65 percent fewer calories and 75 percent less fat than traditional bacon, but still satisfies your cravings for meat and salt,” says Forberg.
Craving: A cheeseburger
Bite into: A bison or turkey burger open-faced on a whole-grain bun with low-fat cheese. “This is leaner and lower in calories,” says Forberg. Better yet, substitute a veggie burger on a bun with tomato, relish, onions, pickles and ketchup, suggests Shapiro.
Craving: French fries
Bite into: A baked potato with salsa. “This fills the same starch craving for just 150 calories compared to a medium serving of French fries for 360 calories,” says Shapiro.
Bite into: Portobello pizzas. Use an inverted portobello mushroom cap for the crust. Top with marinara sauce, cheese and crumbled turkey sausage, suggests Forberg. Bake at 400 degrees for 8 to 10 minutes and enjoy your guilt-free version of pizza.
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