Love a night out but hate the morning after? If you're always the one in your group nursing a sore head the next day, you'll be pleased to hear there are ways to outsmart the dreaded hangover. We spoke to nutritional therapist, Eve Kalinik, on how we to prevent and treat our alcohol-induced woes. Bottoms up...
Grazia Daily: Give it to us straight – are some us cursed for life to suffer terrible hangovers?
Eve Kalinik: “Unfortunately, that can be the case. Genetically, some of us just don’t produce as much of the specific enzymes that are needed to break down alcohol, which results in more of a headache the following day. Generally speaking, men will naturally have higher levels of these enzymes and of glutathione, an antioxidant that supports clearing of alcohol. That's why often, guys can handle their booze much more than us girls.”
GD: What is a hangover, medically speaking?
EK: “Hangovers are the result of acetaldehyde, the toxic by-product left over from the breakdown of alcohol, moving into the bloodstream and making us feel awful.”
** GD: Why could we handle hangovers so much better as students? Does age play a big part?**
EK: “A few reasons. A combination of being able to sleep it off (no real job!) and also the fact that more regular alcohol intake means our bodies get more efficient in breaking down. The body responds to regular alcohol intake with an increase in production of the enzymes needed to break it down. That’s not to advocate regular drinking but certainly, if you do drink, there is something to be said about moderate drinking, rather than binging."
“Also, as we age, we naturally produce less antioxidants, have less sleep, and generally lead more stressful lives - all of which has an impact on a hangover.”
GD: Are there any foods that are good to eat before a night out to lessen the after effects the next day?
EK: “You should always drink on a full stomach as that slows the release of alcohol into the blood stream. A balanced meal including protein and slow-releasing carbohydrates, such vegetables or healthy whole grains, is a good guide.”
GD: Is it true that mixing your drinks (eg drinking wine, then spirits) makes you feel worse? If so, why?
EK: “All alcohol is broken down by your body in the same way, so mixing drinks isn’t so much the culprit. It’s really that spirits are more concentrated and higher in their alcohol content and because you are likely to be mixing them with a soft drink, this will affect you much quicker.”
“Anything fizzy like these mixer drinks, or champagne or Prosecco, is absorbed quicker into the bloodstream. It’salso easier to drink too much when you use soft drinks as a mixer because they're easier to drink.”
** GD: What are your top tips for how to avoid a hangover?**
EK: “The rule of thumb of having one glass of water per alcoholic drink is a good one but not always so easy to stick to. Make sure you drink plenty of water before going to bed to avoid dehydration - and NEVER drink on an empty stomach.”
GD: We’ve woken up with a banging headache, a seriously dry mouth and four kinds of nausea, yet we still want a fry-up. What should we eat to make us feel better?
EK: “There is actually something to be said for the classic fry up when it comes to hangovers. Obviously, avoid the really greasy ones but eggs with some sweet potatoes and sliced avocado or guacamole would be an excellent aftermath brekkie. Eggs are a great source of the amino acid cysteine that helps to clear out excess chemicals (in particular the one that causes a sore head!) which are created from the breakdown of alcohol.”
“The reason avocados are a great post night-out food is that they're rich in glutathione, which is used up very quickly when drinking alcohol. This depletion causes a build up of acetaldehyde, the toxic by-product of alcohol breakdown, so replenishing these stores is important. They are also packed full of potassium which is easily depleted after boozing.”
** GD: What drinks with help a hangover most? Coffee? Energy drinks?**
EK: “Coffee will further dehydrate the body, so whilst one is okay, any more than that will make a bad situation worse. We typically crave the quick-fix energy from sugary drinks because alcohol leaves blood sugar levels low. Something like coconut water is much better - it's high in natural sugars and it's a great source of electrolytes that need to be replaced when you're dehydrated.”
“Green tea is also good as it helps to support natural detoxification processes. To be honest though, straight up H20 is the best thing you can have and plenty of it. Add in some fresh lemon juice to give it a kick.”
** GD: Is it true that exercise can get rid of hangovers?**
EK: “Not really. Exercise, generally speaking, will leave you further dehydrated. Sweating obviously releases toxins so some people find that light exercise can help but then you need to make sure you are drinking additional amounts of water to compensate. Gentle walking is a much better idea.”
** GD: Once we’ve made it to our desks, how should we get through the day?**
EK: “Make sure that you are well hydrated, and ensure that you are eating regularly so your blood sugar levels are on an even keel. Have some healthy snacks to hand - something like a banana with almond nut butter will give you a pretty instant boost.”
GD: Finally, know any weird-but-works hangover cures?
EK: “Milk Thistle is an age-old liver tonic that has been known to give protective effects. Ideally, take it before a night out on the tiles but it can help in the aftermath too. Turmeric, or more specifically curcumin, which is the compound that gives its vibrant golden colour, also has a beneficial effect on the liver, which helps it cope with alcohol. Add it to a morning green juice for a double whammy detox effect - or to a good curry if you can stomach it!”