The Hard Truth About Hangovers

Alcohol disrupts the gut-brain axis, which is why you may experience stress and anxiety after just a couple of glasses of wine. The numbers are sobering:

• 75% of drinkers report experiencing hangovers after 4+ standard drinks

• Cognitive performance decreases by up to 20% the day after moderate drinking 

• Workplace productivity losses due to hangovers cost the UK economy an estimated £1.4 billion annually

Your Science-Backed hangover Prevention Guide

1. Electrolytes: The Hydration Secret

Proper electrolyte supplementation reduces hangover severity by 47%! Try this hydration hack:

• Get your electrolytes in. I personally love this Viridian electrolyte fix liquid (add 2.5ml to water) available in most good health stores

• Drink this before, during, and after alcohol consumption

• It contains the precise ratios of magnesium, potassium, and sodium that your body needs

💡 Pro Tip: Coconut water has way more electrolytes than water and you can also create your own electrolyte drink with this science-backed recipe:

• 500ml filtered water

• Plenty of high-quality sea salt

• Juice of 1 fresh lemon

• 1 tsp raw honey

• Pinch of baking soda

2. The Mindful Drinking Method

Research shows that your choice of alcohol matters more than you think. Here's your evidence-based hierarchy of drinks, from best to worst:

1. Distilled white tequila (lowest in congeners, the compounds produced during the fermentation and distilling processes of alcohol. They include chemicals like methanol, acetone, acetaldehyde, esters, tannins, and aldehydes. Beverages with higher congener levels are more likely to cause hangovers)

2. Vodka

3. Gin

4. White wine

5. Red wine

6. Dark spirits

The 2:1 Rule: Follow every alcoholic drink with two glasses of water. Studies show this can reduce hangover severity by up to 60%.

3. The health coach’s pre-drinking Power Plate

Fuel your body with this scientifically-optimised meal combination:

🥑 Healthy Fats: Avocado, extra virgin olive oil, nuts

🥚 Lean Protein: wild-caught salmon, organic chicken or tofu

🥬 Hydrating Vegetables: Cucumber, bell peppers, romaine lettuce

Stop drinking a few hours before sleeping and hydrate fully to minimise alcohol's negative impact on your sleep and support detoxification.

Morning-after stress reducers

1. Eggs: Rich in L-cysteine to boost liver function

2. Cold Therapy: A 2-minute ice cold shower is a game-changer and increases alertness by 31%

3. Swim & Sauna: My absolute favourite! Detoxifying through sweat helps to eliminate toxins and decrease inflammation in the body

4. Increased Fibre: High fibre carbohydrate foods such as vegetables, nuts and seeds, beans, and whole grains really help to stabilise blood sugar levels

5. Specific Supplements:

• Milk thistle (500mg) which is thought to help repair damaged liver cells

• B-complex vitamins to boost energy, reduce stress and regulate your mood

• Red ginseng extract (scientifically studied for its potential to alleviate hangover symptoms, due to its effects on alcohol metabolism, antioxidant properties, and ability to reduce inflammation)

• When shopping for supplements, always go organic and avoid cheaper supermarket or chain store brands. These have way less nutritional quality content, contain fillers, and are grown with synthetic pesticides which can impact long-term health.

What to Absolutely Avoid:

❌ 'Hair of the dog' (prolongs recovery by 21%) ❌ Excessive caffeine ❌ Processed foods

Your Pre-Holiday Preparation Checklist

✅ Stock up on electrolytes ✅ Plan your pre-drinking meals ✅ Set up your recovery station

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before making changes to your alcohol consumption or starting any supplementation regimen.

Looking to make a positive change? Our personalised health coaching programmes can help you:

• Develop mindful drinking habits

• Create sustainable wellness routines

• Build stress-management techniques

• Achieve your health goals without compromising your social life

About the Contributor

Nicola McAdam
Nicola is a Certified Health Coach and Trainee Psychotherapist. After navigating her own tumultuous mental health journey, she retrained and now brings her tried-and-tested holistic MindVibes approach to corporate teams and individuals alike. Nicola finds immense joy in helping others thrive.

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