What happens to our bodies in the morning after a party? Why do we feel thirst and suffer from the headaches so keenly? Are you suffering from a pounding headache, fatigue, and nausea? It looks like you have all the signs of a hangover. Let's find out what products can fix it!
What are hangover markers? And what do they stand for?
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Let's start with the basics and definition of a hangover. In simple terms, a hangover is the reaction of our organism to a large amount of alcohol.
Scientifically speaking, it starts when blood alcohol concentration approaches zero1M. van S. Lantman, A. J. van de Loo, M. Mackus, et al. (2016). Development of a Definition for the Alcohol Hangover: Consumer Descriptions and Expert Consensus. Current drug abuse revue. DOI:10.2174/1874473710666170216125822, that is, on the morning after the party.
Mental and physical symptoms2J. C. Verster, R. Stephens, M. Young, et al. (2010, June 3). he Alcohol Hangover Research Group Consensus Statement on Best Practice in Alcohol Hangover Research. Current drug abuse reviews. PMID:20712593 of a hangover include:
So, if you observe such unpleasant markers after an alcoholic feast, most likely you deal with a hangover.
Tiredness and concentration problems can seriously interfere with your work. In turn, nausea, headache, and dizziness can generally put you out of action.
Moreover, an alcohol hangover shows similar symptoms that occur in mineral deficient conditions3J.-A. Min, K.S. Lee, D.-J. Ki. (2010, June 3). The application of minerals in managing alcohol hangover: a preliminary review. Current drug abuse revue. DOI:10.2174/1874473711003020110. Not surprising, though. The lack of certain biochemical components always prevents our body from functioning properly.
So what kind of food, then, can replenish the empty reserves of trace elements? Such types of nutrients may be essential for beating a hangover:
Since you know what can be the greatest helpers in fighting immense grogginess, you may start looking for hangover remedies in your refrigerator.
To replenish your body's stores and alleviate symptoms of a severe hangover, you should sort the food best suited to your needs.
The hot broth starts the body's work. When you eat, you begin to sweat, which means that the body has turned on, began to process the acetic acid remaining after alcohol, and expel it outside.
Chicken noodle soup is ideal since it contains protein, sodium4M. L. Ray, M. W. Bryan, T. M. Ruden. (1998, October). Effect of sodium in a rehydration beverage when consumed as a fluid or meal. Journal of applied physiology. DOI:10.1152/jappl.19126.96.36.1999, and easy-to-digest carbohydrates. Chicken soup will satisfy some of your needs while you're drunk, just as it will when you're sick.
Depending on your taste, it can also be replaced by tomato bisque.
Written by Ievgeniia Dobrynina
Ievgeniia Dobrynina is the Head of Nutrition and a fact checker at Unimeal.
To clarify, only the broth itself is important to eliminate the symptoms of a hangover. Eat very little noodles and meat from this soup, since these are ingredients that are heavy enough for digestion.
If you're feeling weak or unbalanced, it's possible that you're deficient in potassium. Bananas are an excellent source of potassium. They're also simple to digest so that they won't cause a churning tummy.
In this sense, avocados are just as good.
Sweet potatoes are substantial in complex carbs and a good source of potassium, which can help regulate electrolyte levels after drinking alcohol.
Sweet potatoes can also assist in the moderation of blood sugar spikes and crashes, which may help to lessen appetite and prevent overeating caused by alcohol consumption.
Porridges are a nutrient-rich snack containing the B vitamins we lose in the metabolism of alcohol, and zinc, which we likewise require morning-after.
On the off chance that your glucose is low (and it runs low from drinking), a bowl of porridge is a perfect hangover cure.
Watermelon is also on the list of hangover foods. Since headaches in this condition are usually caused by dehydration and decreased blood flow to the brain, watermelon may be a lifesaver. This summer food is rich in Array5A. M. Rimando, P. M. Perkins-Veazie. (2005, June). Determination of citrulline in watermelon rind. Journal of chromatography. DOI:10.1016/j.chroma.2005.05.009, a nutrient that can improve blood circulation.
Many of the chemicals included in milk products help to eliminate toxins from the body. As a result, dairy products are thought to be highly beneficial for a hangover.
Fermented milk products (yogurt, kefir, etc.) have the strongest effect.
Finding hangover food recipes is much easier when you are eating a wide variety of foods. But what about vegetarian meals? After all, vegetarians may suffer from headaches after a party as well. Here are some possible options:
Smoothie with spinach. Spinach, like other greens, is rich in potassium6World Health Organization. (2012). Examples of foods that contain potassium, and their approximate potassium content (Annex 2). Guideline: Potassium Intake for Adults and Children. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK132468/, retinol, folate, and ascorbic acid. These trace elements in a short time fight a hangover, quickly removing stagnant fluid from the body.
Miso soup. Another great vegetarian hangover meal. If you exclude seafood from it, then the dish is also suitable for vegans. It is an excellent substitute for chicken broth.
In a word, no, it isn't good for a hangover. Fatty foods eaten the following day do not absorb alcohol.
Moreover, they prevent the liver from further breaking down alcohol. The fact that alcohol is not yet sufficiently broken down is evident from the very fact of having a hangover.
Our advice is to skip very fatty foods and use as little oil as possible in your breakfast.
Drinks are just as important, if not more important, in the fight against hangovers. Alcohol is a potent diuretic. It flushes out fluid stores from the body. To restore them, refer to the list of thirst-saving beverages we have prepared.
Green Tea (helps to restore water balance and can be indispensable for a hangover).
Herbal tea (also helps to dehydrate the body. For cooking herbal tea, you can take plants such as rose hips, yarrow, ginseng, hops, etc).
Mixed fruit and vegetable juice (pear juice, green grape juice, and keiskei juice - an unusual combination that actually is an effective treatment7M.-J. Kim, S.-W. Lim, J.-H. Kim, et al. (2018, March). Effect of Mixed Fruit and Vegetable Juice on Alcohol Hangovers in Healthy Adults. Preventive nutrition and food science. DOI:10.3746/pnf.2018.23.1.1 against a hangover).
Water (drinking as much water as possible will most likely be the first instinctive reaction of your body, but do not forget about it throughout the day).
Pickle juice (the salt in pickle juice is meant to help you rehydrate after a night of drinking. Pickle juice will help you retain electrolytes, but you should also drink enough water and get plenty of rest).
Now that you know what micronutrients and foods are needed to fight a hangover, there is only one question: how do you make a proper meal out of them? Any hearty and healthy breakfast will certainly benefit you. Yet, we need not only to calm thirst and hunger but also to eliminate general malaise.
Tackling this problem doesn’t take much time and effort. Here are some simple recipes that combine the “hangover saviors” your body requires.
The brunch staple to mop up the toxins will be eggs. They are rich in cysteine, which increases glutathione we lose due to drinking. For that reason, eggs can help restore essential amino acid stores and reduce hangover symptoms.
A properly cooked fried egg may contain almost no fat, but it certainly does contain cysteine. Calorie content of dietary fried eggs - 162 kcal per 100 grams. Reduce the amount of sunflower oil, or even better, replace it with olive oil, and enjoy healthy fried eggs for a hangover.
Such a soup, thanks to the lentils rich in vegetable protein and the light freshness of the tomatoes, will help to have a quick start after a wild night. And for a more satisfying option, you can use vegetable or chicken broth instead of water.
According to research8Y. Israel, I. Salazar, E. Rosenmann. (1968, December). Inhibitory effects of alcohol on intestinal amino acid transport in vivo and in vitro. The journal of nutrition. DOI:10.1093/jn/96.4.499, alcohol interferes with your body's absorption of amino acids. The constant use of alcoholic beverages is often the cause of amino acid deficiencies.
Meat is a type of high-protein food. Thus, while your body breaks down protein into amino acids, that makes meat a great hangover option.
Congee, a thin rice porridge, is a popular Chinese breakfast. It can help to soothe the stomach after alcoholic intoxication.
If you want to say goodbye to your hangover, make a sweet potato puree. Indeed, the peel of this vegetable has 3 times more antioxidants than all other vegetables.
Most of the time, the usual hangover remedies are enough, but sometimes we think out of the box. Don’t be afraid to try more “specific tricks” if you feel they may work for you. Intuitive eating is still a partly uncovered topic in nutritional science.
If you want anything other than juices and water, kombucha can be a good option. It includes electrolytes and can aid in rehydration. Although there isn't much evidence that kombucha can assist with stomach pains, the bubbles may make you feel better.
Ginger reduces general intoxication and helps suppress nausea that often accompanies a hangover. You can also make a drink from it.
One of the most notable headache fixes in the United States, Prairie Oyster, surprisingly quickly brings your body back to normal. Its ingredients are one raw egg, hot sauce, salt, Worcestershire sauce, and pepper.
A Big Glass Of Coconut Water
What can better work for a hangover than water? Only coconut water! Coconut water is recognized as the best way to rehydrate the body9G. Eisenhofer, R. H. Johnson. (1982, May). Effect of ethanol ingestion on plasma vasopressin and water balance in humans. The American journal of physiology. DOI:10.1152/ajpregu.1982.242.5.R522. It’s a natural drink that contains some essential minerals. Coconut water has no artificial additives and is high in electrolytes.
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