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Introduction
We might think that a hangover, apart from a few stomach upsets that disappear in a few days, can be treated with paracetamol and a good shower.
Unfortunately, this overlooks the fact that certain organs only begin to send us uncomfortable signals when the damage is already well advanced. This is the case, for example, with the liver.
In this short article, I examine what a hangover really means, which is just the tip of the iceberg of the physiological consequences of our episodic excesses.
Hangover: A consequence of important physiological alterations
Important considerations
A hangover is a collection of symptoms that occur after consuming excessive amounts of alcohol. The perceptible symptoms of a hangover are headache, nausea, and fatigue. However, the causes of these symptoms are multifaceted and involve various physiological processes.
It has to be noticed that the severity of a hangover can vary widely among individuals. Factors such as genetics, tolerance, and overall health can influence how the body responds to alcohol.
More importantly, theses physiological impacts can occur even if someone doesn’t experience the classic symptoms of a hangover. This observation underscores the idea that alcohol consumption together with sleep disruption can affect various bodily functions beyond what is immediately noticeable. It’s a reminder of the importance of moderation and taking care of one’s overall health, even in the absence of obvious hangover symptoms.
The main physiological causes beyond hangovers
First, excessive alcohol consumption can lead to dehydration, as alcohol is a diuretic, increasing urine production and fluid loss. Dehydration can contribute to symptoms like headache, dizziness, and thirst.
Alcohol acts as a central nervous system depressant, impairing cognitive function, coordination, and reaction time. Lack of sleep exacerbates these effects. In fact, although alcohol may initially induce sleep, it can disrupt the normal sleep cycle, leading to fragmented and poor-quality sleep. This will contribute to fatigue and irritability.
Alcohol can dilate blood vessels, increasing heart rate and blood pressure, contributing to headaches and migraines, and cause fluctuations in blood sugar levels, leading to hypoglycaemia (low blood sugar level). This can contribute to symptoms like weakness, shakiness, and mood swings.
Excessive alcohol intake puts stress on the liver, potentially leading to inflammation and impairing its ability to metabolize substances effectively. When the liver metabolizes alcohol, it produces acetaldehyde, a toxic substance. Accumulation of acetaldehyde can contribute to nausea, vomiting, and a general feeling of malaise. Even if not immediately apparent, this strain may contribute to long-term liver health concerns.
Symptoms like weakness, muscle aches, and fatigue can be due to alcohol interferences with the balance of electrolytes in the body. Alcohol interferes with the absorption and utilization of certain nutrients, potentially leading to deficiencies over time. This can affect overall health and well-being.
Hormonal fluctuations can be influenced by Alcohol, including cortisol and insulin. Disruptions in hormonal balance may have wide-ranging effects on various physiological functions (see my full article on hormonal imbalance).
Both alcohol and lack of sleep can compromise the immune system, increasing susceptibility to infections and illnesses, and lead to inflammation in the body, including the gastrointestinal tract, contributing to stomach upset and digestive issues. Moreover, chronic inflammation is associated with various health conditions, including cardiovascular issues and cancer.
Some alcoholic beverages, particularly darker ones like red wine and whiskey, contain compounds called congeners. They are substances other than ethanol that are produced during the fermentation and aging of alcoholic beverages. They include various organic compounds, such as acetaldehyde, fusel alcohols, and esters, which contribute to the flavour, aroma, and overall character of the beverage. Congeners can also play a role in the severity of hangovers and other side effects associated with alcohol consumption.
Finally, as the blood alcohol level drops, the body may experience a form of acute ethanol withdrawal, contributing to symptoms like anxiety, tremors, and sweating.
Chronic or repeated episodes of excessive drinking and insufficient sleep can contribute to more severe health issues, including addiction, mental health issues, and long-term physiological consequences.
It’s advisable to practice moderation, stay hydrated, and prioritize adequate sleep to mitigate potential adverse effects on health. If concerns about alcohol consumption or sleep persist, seeking advice from a healthcare professional is recommended.
How to recover from hangover?
The obvious first advice to minimize the likelihood and severity of a hangover, it is to drink alcohol in moderation, stay hydrated by consuming water between alcoholic beverages, and eat a balanced meal before drinking. Additionally, getting adequate sleep and choosing beverages with fewer congeners may also help reduce the impact of a hangover.
Although there’s no miracle cure for a hangover, if you’ve ever had too much to drink, there are some strategies that can help reduce symptoms and promote recovery. Here’s what a holistic approach to hangover relief might look like:
Over-the-counter pain relievers like ibuprofen or aspirin may help alleviate headache and muscle aches. Avoid acetaminophen, as it can interact with the breakdown of alcohol in the liver.
Rehydrate your body by drinking plenty of water. Alcohol can lead to dehydration, and replenishing fluids can help alleviate symptoms like headache and fatigue.
Consume beverages or foods rich in electrolytes, such as sports drinks, coconut water, or electrolyte-enhanced water, to restore electrolyte balance.
Engage in light exercise, such as a short walk. Exercise can help improve circulation and boost your mood, but, be aware that intense physical activity may worsen dehydration.
Eat a balanced meal that includes nutrient-rich foods. Foods like bananas, whole grains, and eggs may provide essential nutrients and help stabilize blood sugar levels. Consume foods with complex carbohydrates to help stabilize blood sugar levels. Avoid sugary foods, as they can lead to energy crashes.
Consider incorporating foods with anti-inflammatory properties, such as Omega-3, ginger or turmeric, into your diet.
Ginger or Peppermint Tea can be soothing for an upset stomach and may help alleviate nausea.
Get plenty of rest to allow your body to recover. A short nap or a good night’s sleep can significantly improve overall well-being.
While coffee or tea may provide a temporary energy boost, they can also contribute to dehydration. If you choose to consume caffeine, do so in moderation.
Ultimately, time is one of the most effective remedies. Hangover symptoms tend to improve as the body naturally processes and eliminates alcohol.
How do food supplements can help recovery?
It is important to stress that food supplements are not the main weapon against the acute symptoms of a hangover, such as a migraine, and that they will have more effect on the less visible and perhaps more serious consequences of excessive alcohol consumption, such as the body’s inflammatory response or the negative effects on liver function.
Food supplements helping recovery from a hangover would involve ingredients that address key aspects of hangover symptoms, such as dehydration, inflammation, nutrient depletion, and liver support.
Without being exhaustive, a list of beneficial supplements could include:
Aloe Vera, known for its hydrating properties, it may help soothe an irritated stomach and contribute to hydration.
A mix of electrolytes such as sodium, potassium, and magnesium to help replenish what’s lost through dehydration. Alcohol consumption can also deplete B vitamins, and supplementing with B vitamins like B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), and B12 (cobalamin) would support energy metabolism and reduce fatigue.
Turmeric (curcumin) and ginger extracts and omega-3 fatty acids are known for their anti-inflammatory properties. Moreover, ginger has anti-nausea properties, providing relief for an upset stomach.
Antioxidants, including N-Acetyl Cysteine (NAC) that plays a role in detoxifying the liver, Vitamin C that support the immune system, and Coenzyme Q10 (CoQ10).
Finally, probiotics, directly, because alcohol can upset the balance of intestinal bacteria, leading to digestive problems such as bloating, gas and irregular stools. And indirectly, because probiotics are thought to promote the absorption of essential nutrients, contribute to a healthier immune response and have anti-inflammatory properties.
Conclusion
The body’s ability to recover from hangovers and the severity of these impacts can vary among individuals. While immediate symptoms may not be present, consistent patterns of excessive alcohol consumption and sleep disruption can contribute to long-term health risks. Practicing moderation, staying hydrated, getting adequate sleep, and supporting the body with a balanced diet are essential for overall well-being.
In general, the acute effects of alcohol, such as impaired coordination and cognitive function, may start to diminish as the body processes and eliminates the alcohol. However, the full recovery from the physiological impacts and potential disruptions in sleep patterns may take longer.
Pain killers, rehydration, a suitable diet, light exercise and sleep are the main elements of a rational strategy to reduce symptoms and promote recuperation.
For those seeking a more effective physiological recovery to reduce the risk of future major health problems due to excessive alcohol consumption, dietary supplements would certainly be useful, bearing in mind that no supplement can completely cancel out the negative effects of excessive alcohol consumption. They are not a licence to consume alcohol without restriction.
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