Minimizing Hangovers

This weekend really marks the beginning of summer party season- barbecue’s, heading to the Princeton Friday and the Springfield on Saturday, having friends over for tropical drinks, and/or enjoying a nice cold beer (or two) after a long work week. For some people, all of these events are fun at the time, but the next day proves to be a dreadful experience due to the loathed HANGOVER.

A hangover occurs after the blood alcohol has returned to zero after excessive alcohol consumption. Alcohol is toxic to the body, so it makes sense that drinking large quantities would wreak havoc on the body. Symptoms of a hangover can include, but are not limited to, headache, weakness, inability to concentrate, decreased activity, fatigue, thirst, dizziness, sensitivity to light and sound, diarrhea, vomiting, sweating, chills, and shaking.

There are many reasons people experience hangovers including dehydration, changes in immune and endocrine metabolite production, build up of toxins (e.g: acetylaldehyde), gastritis, decreased sleep quality and duration, fatty liver, hypoglycemia, congener content of drinks (metabolites that flavor, scent, and color alcoholic beverages), alcohol withdrawal, and due to the obvious fact that alcohol is absolutely toxic to the human body. Alcohol is poison, so it makes sense that you wouldn’t feel that great after drinking it!

If you do choose to drink more than one to two drinks in a day, there are certain measures you can take to minimize the risk of a hangover and to ameliorate the symptoms once you experience them. While there is not a ton of research on hangovers, a few studies have been done in which I draw my recommendations from.

         

Recommendations to minimize hangovers:

1. Abstain from alcohol!!! (duhh)

2. Drink small, non-intoxicating amounts

…or…. If you must indulge:

3. Consume alcohol that has few congeners (pure ethanol, vodka, and gin)

4. Consume water with and between drinks

5. Consume alcohol with fructose-containing foods such as fruit and fruit juice

6. Consume solid foods that contain carbohydrates with and after drinks (such as bread)

7. Be sure to get a good nights sleep

8. Eat bland cracker-type foods to help with nausea and hypoglycemia

9. Antacids may help with nausea and gastritis

10. Ibuprofen may help with headache symptoms, just be sure not to consume until the next day since your liver cannot process both the alcohol and drugs at the same time!

11. Make sure you have a folate-rich diet which is needed to metabolize ethanol. Folate is found primarily in leafy greens and whole grains.

12. Exercise!

If the thought of a hangover isn’t reason enough to discourage you from drinking, here is some approximate calorie information on some popular alcoholic beverages:

Alcohol and Calorie Content

Alcohol Name	Serving size	Estimated Calories
Blue Moon Belgian White Beer	12 fl oz	164
Wine- red or white	5 fl oz	125
Cosmopolitan	Martini glass	200
Bloody Mary	4 fl oz	220
Shot of liquor (vodka, rum, gin, etc)	1.5 fl oz	100
Long Island Iced Tea	12 fl oz	790
Pina Colada	6 fl oz	300
Rum & Coke	10 fl oz	355
Old Fashioned	4 fl oz	180

If you get a hangover, you most likely didn’t just have one of these drinks. Do the math to see how many hundreds of calories you consume in just a short period from having “a few” drinks. If you start with a Pina Colada, but ease up and just have two light beers afterwards, you’ve already tacked on almost 550 calories to your daily totals. If you are the type that can down a bottle of wine in a night… try to think of it as soda. Most people wouldn’t drink more than a liter of soda in one sitting, so why is alcohol any different?

So at your parties or weddings this weekend I want you to THINK before you DRINK. Think about whether the alcohol is worth the calories and the consequences. Do not drink in excess no matter how high of a tolerance you think you may have- alcohol is toxic, so too much can easily kill you. Have fun, drink responsibly, and Happy 4th of July!

References:

Chapman, LF. Experimental induction of hangover. Quarterly Journal of Studies on Alcohol 5(Suppl. 5):67–86, 1970.

"Liver and Alcohol Breakdown." MyDr.com.au. UBM Medica Australia, 21 Sept. 2009. Web. 26 June 2012. <http://www.mydr.com.au/gastrointestinal-health/liver-and-alcohol-breakdown>.

Pawan, GL. Alcoholic drinks and hangover effects. Proceedings of the Nutrition Society 32(1):15A, 1973.

Swift R, Davidson D. Alcohol hangover: mechanisms and mediators. Alcohol Health Res World 1998; 22:54–60.

Verster, J. C. (2008). "The alcohol hangover-a puzzling phenomenon". Alcohol and Alcoholism 43 (2): 124–126



A Little Less Wine-ing Please!

Over the past few years red wine has become labeled as a “heart healthy” beverage and has been adopted by many who seek to improve their heart health. However, studies are still inconclusive as to if it is just red wine that provides benefit, or if the cardio-protective aspects can be found through other sources. No studies I am aware of have distinguished whether it is the wine itself, the lifestyles of wine drinkers, alcohol in general, or the grapes that are cardio-protective. For example, red wine drinkers may be more likely to exercise regularly and eat more fruits and vegetables (and less saturated fat) than non-wine drinkers, and for those reasons, wine-drinkers have a lower risk of developing heart problems. The polyphenols in wine (flavanoids and nonflavanoids like resveratrol) are thought to help protect the lining of the blood vessels in the heart, reduce LDL (bad) cholesterol, and reduce the risk of blood clots, while alcohol alone is thought to provide some benefit. I describe the alleged benefits of each below:

·         Resveratrol- Derived from the skin of grapes, but also found in peanuts, blueberries, and cranberries (and obviously, resveratrol is high in grapes and grape juice) and may be anti-inflammatory; Many studies on resveratrol are conducted on mice, and use amounts equivalent to drinking 100-1,000 bottles of wine/day… which is impossible for humans to consume (I do not advise buying resveratrol supplements, as there is not enough research to support them. As with most levels of supplements, high quantities of an isolated substance is not natural, and probably not very good for you).

·         Alcohol- Alcohol is believed to increase HDL (good) cholesterol, reduce the formation of blood clots, and prevents artery damage from LDL (bad) cholesterol

As mentioned previously, the studies are inconclusive as to whether red wine itself is the best beverage for the heart, or if the same benefits can be obtained by drinking grape juice or forms of alcohol other than wine (e.g.: hard liquor or beer).

My Recommendations:   If you drink wine, do so in moderation. It appears red wine may be the best choice of all alcoholic beverages because of its high antioxidant content and apparent benefits of alcohol. The term “moderation” means that women can have up to 1 glass (4 oz) and men up to 2 glasses (8 oz) of wine per day, as recommended by the American Heart Association. Too much wine can lead to other problems such as alcoholism, elevated triglycerides and blood pressure, weight gain (which can lead to diabetes and heart disease), cardiomyopathy, cardiac arrhythmias, breast cancer, liver failure, and many other serious disorders. So, as with most dietary recommendations: moderation is key. If you drink more than the recommended amounts of red wine, you will probably be harming yourself more than any benefits you will be getting. Also, keep in mind that alcohol is calorie dense (7 calories/gram vs. 4 calories/gram for carbs and protein) and just 6 oz. of red wine has 150 calories… Coke or any other soda has about half the calories of that! The best bet is to exercise regularly, eat your fruits and veggies, and follow a mostly plant-based diet.

Interested in the Mediterranean Diet? Check out this great cookbook: The New Mediterranean Diet Cookbook: A Delicious Alternative for Lifelong Health

References:

1.         Red Wine and Resveratrol: Good for Your Heart? Mayo Clinic Website. http://www.mayoclinic.com/health/red-wine/HB00089/NSECTIONGROUP=2

2.         Alcohol, wine and cardiovascular disease. American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=4422.

3.         Alcohol. Beaumont Hospitals Services & Programs Website. http://www.beaumonthospitals.com/an-overview-of-nutrition-counseling-alcohol

4.         Szmitko PE, et al. Red Wine and Your Heart. Circulation. 2005;111:e10.