11 Hangover Cure Tips

hungover-man

The main symptoms are fatigue, headaches, dizziness and in some extreme cases nausea and vomiting. It can sometimes take people a whole day to start to feel stable again, so here are a few top tips to help you avoid or recover from you your hangover.

Alcohol is a diuretic which blocks the secretion of vasopressin by the posterior pituitary gland. Without this hormone, the kidneys stop re-absorbing water and the excretion of urine increases.

  • Right, it’s party season and too many of us play hard during this season and suffer the consequence… A massive hangover, days off work and even a few days in bed!
  • But before we try to help you overcome that dreaded headache, let’s look at the science behind why we get a hangover…
  • Typically, we get a hangover several hours after we stop binging, around the time when the blood alcohol concentration is depleted, and are felt for the next day or two after.

Research reveals that 250ml of consumed alcohol causes the body to excrete 800 to 1,000 ml of water, resulting in signs of dehydration like dry mouth, weakness, dizziness, and headache. 


Sodium and potassium are also lost with frequent urination causing fatigue, nausea, and vomiting, weakness and muscle pain.
Alcohol inhibits glucose production and uses up glucose reserves in the liver with a chronic intake. Decreased blood sugar levels result in symptoms of fatigue, weakness and mood disturbances.


Individuals with hangovers often look like someone who has a whitey on! They show signs of sympathetic hyperactivity, which include tremors, increased sweating, rapid heartbeats and increased systolic blood pressure.
The symptoms may vary from one person to another with variable intensity.

1. Make a Coconut Water Smoothie

Coconut water contains five essential electrolytes including potassium, to restore the toasted

body’s water balance. Its lauric acid can also help with stomach cramps. So, try making this the morning after…

Smoothie recipe for hangovers:

  • 2 cups of unsweetened coconut water
  • 2 cups of ripe mango
  • 2-3 tbsp of fresh lime juice
  • ½ cup of ice
  • 2 sprigs of fresh mint

2. Take Sodium Bicarbonate with Fresh Lemon

To restore alkalinity and balance after a heavy night out, and to avoid sickness, drink a glass of water mixed

with a tablespoon of sodium bicarbonate and freshly squeezed lemon.

As alcohol increases the acidity of the stomach the need to restore the normal PH in your body. (normally around 7.365).

So, taking sodium bicarbonate makes a great natural cure for hangovers as it neutralizes the acid in your stomach and reduces the gastrointestinal symptoms of hangovers. On a sports performance level, research shows that taking a sodium bicarbonate as a supplement can buffer lactic acid and increase oxygen levels.

As I’ve said previously in humans, our PH is naturally close to neutral. It normally stays around 7.4 in blood and 7.0 in muscle cells. Outside of this range, you become sick and acidic and hence why you feel rubbish after a night on the town.

You function and perform best when your acid-alkaline balance remains close to this target, which is why your body has various ways to maintain these levels.

However, certain diseases or external factors can disrupt this balance. One of these factors is high-intensity exercise, also known as anaerobic exercise. During anaerobic exercise, your body’s demand for oxygen exceeds the available supply. As a result, your muscles cannot rely on oxygen to produce energy. Instead, they must switch to a different pathway – the anaerobic pathway.Creating energy through the anaerobic pathway produces lactic acid. Too much lactic acid decreases your muscle cells’ PH below the optimal 7.0.

This disrupted balance limits energy production and may also reduce your muscles’ ability to contract. Both of these effects ultimately lead to fatigue, which reduces exercise performance.

“Performance during high-intensity exercises, such as sprinting, may be improved with short-term creatine loading, and high effort exercise lasting 1-7 min may be improved through bicarbonate loading immediately prior to the activity.”International Journal Of Sports Nutrition. 1999 Jun; 9(2):229-39.

So, whether you are doing 10 sets in the gym or having 10 pints in the pub, load up on sodium bicarbonate to restore your gut’s PH balance!

3. Want a Big Night Out? Earn it!

Keep training during the party season! Don’t allow all those festivities to ruin your training regime and your goals.

Add in some extra HIIT sessions and think about only doing 15-20 minutes of high-quality training even if you do get dragged out! This way, you will stay focused and keep up your momentum. Try this bodyweight blitz…

Do as a circuit no rest. Take 1-2 minutes’ rest do 5 rounds 

  • Jump Squats x 30 secs
  • Push-ups x 30 secs
  • Lunge and reach x 30 secs
  • Pull-ups to max
  • Mountain Climbers x 30 secs
  • Burpees x 30 secs

However, certain diseases or external factors can disrupt this balance. One of these factors is high-intensity exercise, also known as anaerobic exercise.

During anaerobic exercise, your body’s demand for oxygen exceeds the available supply. As a result, your muscles cannot rely on oxygen to produce energy.

Instead, they must switch to a different pathway – the anaerobic pathway.

Creating energy through the anaerobic pathway produces lactic acid. Too much lactic acid decreases your muscle cells’ PH below the optimal 7.0.

This disrupted balance limits energy production and may also reduce your muscles’ ability to contract. Both of these effects ultimately lead to fatigue, which reduces exercise performance.

“Performance during high-intensity exercises, such as sprinting, may be improved with short-term creatine loading, and high effort exercise lasting 1-7 min may be improved through bicarbonate loading immediately prior to the activity.”International Journal Of Sports Nutrition. 1999 Jun; 9(2):229-39.

So, whether you are doing 10 sets in the gym or having 10 pints in the pub, load up on sodium bicarbonate to restore your gut’s PH balance!

4. Boost Your Immunity

Give yourself a daily dose of ginger during the party season to boost your immune system. I tend to make apple and ginger shots using my juicer during the mad party season.

 

Ginger is full of health benefits and will help you with the morning after, as it works nausea and soothes the stomach. Its anti-inflammatory properties will also blow away those sniffles you get after binge eating all week.

5. Power Up and Do Some Power Yoga

Try doing a brief 20 to 30-minute gentle Yoga sequence that involves some Sun Salutations along with a few good twists and restorative poses like Child’s Pose and Warriors which

will bring some light relief the morning after. Plus, Yoga will distress you during the Festive shopping season, oxygenate the body and flush out the toxins to get you back on track.

So, why not book in

2-3 yoga sessions a week in December to alleviate times of stress, help boost your immunity and say Namaste to a hangover day?

6. Add in Extra Egg Days

Partied 2-3 nights on the trot? Add in some extra egg days! Eating eggs post-partying will help ease your headache as they contain taurine and help reverse liver damage.

Try making this delicious egg recipe to snack on the morning after… Sweet Potato, Feta, Red Pepper and Spinach Fritatta.

This frittata recipe dish provides high levels of protein (from the eggs) – useful for repairing muscle tissue after intense exercise – as well as plenty of iron and vitamin C (from the spinach).

The potato adds carbohydrate, needed for building glycogen stores in the muscles, and the peas add extra protein.

Ingredients:

    • 1 potato (175g), peeled and sliced
    • Chopped Feta Cheese
    • 2 teaspoons/10ml coconut oil
    • 1 onion, finely sliced
    • 1 garlic clove, crushed
    • 4 large Organic eggs
    • Salt and freshly ground black pepper
    • 200g/7oz fresh baby leaf spinach

 

  • Preparation Time: 5 mins
  • Cooking Time: 10 mins
  • Serves: 2

Method:

  • Cook the potato in a small of boiling water for 5 – 6 minutes or until tender. Add the peas during the last 3 minutes. Drain.
  • Heat the coconut oil in a frying pan, add the onions and garlic and sauté for 4 – 5 minutes or until they are softened.
  • Beat the eggs in a large bowl and season with salt and freshly ground pepper. Add to the pan, stir in the potatoes, feta, red pepper, and spinach and cook over a medium heat for a few minutes until the eggs are almost set. Place the pan underneath a hot grill to finish cooking. The frittata should be set and golden on top.
  • Slide a knife around the edge and slide the frittata on to a large plate. Serve in sweet potato wedges with a simple salad.

7. Do Interval Training… by drinking water

Ok, you are used to doing interval training, so why not try doing some Fartlek Training on the drinking side?

First question – what’s Fartlek Training? Well, it’s intermittent bursts of steady training followed by high bursts of running. Helpful in the gym, but you can use this method when you are partying.

For example, have 1 glass of water for every drink you buy, or for every 3 glasses, take 2 glasses of water. It’s kind of like doing intervals – but you are staying hydrated and won’t collapse on the floor too early, as you are upping your water intake.

Staying hydrated during the party season will give you less of a hangover. As alcohol is a diuretic we need to drink more water. So, rather than drinking another Craft Beer or glass of bubbles, why don’t you have a pint of water instead? That way, you’ll be more likely to function the next day.

When we party, you deplete precious vitamins and minerals – which means your water-soluble nutrients are the first to be affected as they come out when as dehydration occurs.

I can kind of tell if any of my clients have been on the sauce the night before, as they are already drenched in sweat after just the warm up! When you are hungover, it shows you are nutritionally depleted, so nip it in the bud early on.

Go on – drink some water before you think about having another alcoholic drink. Plus plan ahead and drink plenty of water before and during the party. Before it goes belly up and someone gets another round in or tops you up with more bubbles.

Drink a big glass of lemon water before bedtime and when you wake up, making sure it’s warm to avoid an upset stomach.

This allows your body to start detoxifying itself early on and rid your body of the vast amounts of toxins formed during the breakdown of alcohol.

8. Prepare

When drinking vast amounts of alcohol, you lose those essential B vitamins. Load up on these essential vitamins beforehand, to reduce your chances of a thumping headache.

If you have a B complex at home don’t wait to take it in the morning when you already feel awful. Take one or two before bed and load up on B Vitamin-rich foods like kale, beetroot, peppers, to prevent that post-party hangover.

Or better still get some Free-range grass-fed Irish Steaks from Muscle Foods and top them with some poached eggs the morning after!

9. Plan Ahead

If you know you are going out, don’t wait till you see the buffet cart and try to make a leaning tower of PIZZA out of that processed buffet food and overeat.

Eat smart beforehand and stock up on some tasty lean protein like turkey, fish, and poultry which are high amino acids and also help the liver detoxify itself.

 

10. Milk Thistle

Take some Milk Thistle about 3 weeks before party season, Milk thistle contains silymarin and silybin, which are antioxidants that help give the liver boost from overindulging, including when you go on a bender.

Not only has silymarin been found to increase glutathione levels, but it also may help to regenerate the cells of the liver. Take Milk Thistle about 3 weeks before and take it daily during the festive season to avoid an upset stomach.

 

11. Honey & Banana Smoothie

When you are hungover, you feel like a sack of spuds and with a low blood sugar levels combined with a banging head can seem like someone is hitting you over the head with a ton of bricks.

So, to give yourself a pick me up, try making a honey and banana smoothie. Just whack in a banana, almond milk and a dollop of honey in a blender and you will soon perk up. Plus, the honey will soothe your throat if you’ve been trying to do a bit of karaoke.

Good Quality Protein + hydration + Vitamin B + Milk Thistle you should be feeling like a million dollars during party season!