From: hubermanlab
Hangovers, scientifically known as veisalgia, are a common aftermath of alcohol consumption, often characterized by a constellation of symptoms that can vary in severity and duration. Understanding the mechanisms underlying hangovers and exploring effective remedies can help mitigate this discomforting experience.
Mechanisms of Hangovers
Hangovers encompass a range of symptoms including headache, nausea, fatigue, and mood disruptions, often collectively referred to as “hangxiety.”
Alcohol and Sleep Disruption
One major contributor to hangovers is the disruption of sleep architecture caused by alcohol. As Dr. Matthew Walker discussed, alcohol, even in small amounts, negatively affects the quality of sleep by altering slow-wave and REM sleep stages, which are crucial for restorative sleep. This results in what is often termed as “pseudosleep” during alcohol-induced rest, leaving individuals feeling unrested and tired the next day [01:06:01].
Gut Microbiome Disturbance
Alcohol induces significant disturbances in the gut-brain axis, specifically by disrupting the gut microbiome. The ingestion of alcohol kills off beneficial gut bacteria and exacerbates gut permeability, or “leaky gut,” allowing harmful bacteria to enter the bloodstream. This can result in systemic inflammation, further contributing to hangover symptoms [00:58:52].
Dehydration and Electrolyte Imbalance
Alcohol is a diuretic, which increases the excretion of water and essential electrolytes like sodium, potassium, and magnesium, leading to dehydration. This contributes to hangover symptoms such as headache due to vasoconstriction, a rebound effect after alcohol-caused vasodilation [01:09:02].
Remedies for Hangovers
To combat the multifaceted nature of hangovers, a combination of strategies addressing sleep, hydration, and gut health can be employed:
1. Hydration and Electrolytes
Rehydrating with water and electrolyte solutions is a fundamental step in hangover recovery. It’s recommended to drink at least two glasses of water per alcoholic beverage consumed and to include beverages that replenish lost electrolytes [01:18:02].
2. Support Gut Health
Consuming probiotic-rich or low-sugar fermented foods, such as yogurt, kimchi, or sauerkraut, can aid in restoring the balance of gut microbiota disrupted by alcohol consumption. This can potentially alleviate some of the gut-related symptoms of hangovers [01:06:28].
3. Cold Exposure
Engaging in deliberate cold exposure, such as cold showers, can induce an adrenaline spike, helping to partly mitigate hangover symptoms by potentially aiding faster alcohol clearance from the system. However, this should be done cautiously to avoid hypothermia, especially if alcohol levels in the body remain high Read more on benefits of deliberate cold exposure [01:13:00].
4. Nutritional Support
Foods rich in B vitamins, especially folate and B12, can help counteract some of the negative impacts of alcohol on the body’s metabolic pathways. These nutrients play roles in reducing inflammation and supporting mood stability, which can alleviate some hangover symptoms [01:01:04].
Conclusion
While the best way to avoid a hangover is to drink in moderation or abstain from alcohol entirely, understanding its effects on the body and employing strategic remedies can aid in effective recovery. Balancing hydration, supporting gut health, and cautious use of cold exposure form the backbone of remedial strategies for managing hangovers.