New Year’s Eve is just around the corner, and with it comes for many folks an abundance of booze. Don’t be bedridden your first day of the new year – practice some damage control with this hangover prevention guide.
Note – this is NOT a green light or go-ahead to consume huge amounts of booze, or an excuse to consume booze regularly. Nothing in here prevents you from getting drunk, nor does it prevent or treat alcoholism – if you have a problem, go see a doctor. Above all else, drink responsibly – don’t drink and drive.
Look at this guide in two ways – there’s the “basic hangover prevention” protocol which entails only the first two steps, food/hydration and using antioxidants. This is the bare minimum and will work wonders for those who don’t drink too much, too often – if that’s you, then that’s all you need.
It will also work wonders in preventing hangovers for those who drink more heavily, but those who do should definitely consider some extra supplements to help combat the long term damage alcohol does to the body and brain.
Part 1 – The Night Of
1. Eat a good meal prior, and hydrate frequently
I remember vividly one night in Montreal a few summers back. It was the last night on a two week trip I took with my dad, complete with hiking Mt. Washington, seeing the Bay of Fundy, and experiencing some insane live music in Montreal.
We went out to celebrate – we managed to score a reservation at one of the best restaurants in town, Au Pied de Cochon, where we ate lavishly.
With britches loosened, I then did what any warm-blooded 20-something would do on his last night in a foreign city – try his hardest to get very drunk.
Something very odd happened that night, however. Despite trying to get drunk, and taking no antioxidants or other prophylactics, I simply never made it passed tipsy. Pretty tipsy, mind you, but never drunk, and when I awoke the next morning, I was simply a bit sleepy. And granted, this wasn’t just youth on my side – I’d had more than my fair share of vicious hangovers at this age.
Two things contributed to this – one, I ate a huge amount of food for dinner, and being French food, it was rich and high in fat.
Two, as my dad had reminded me ever since I reached the legal drinking age, I drank one glass of water per alcoholic drink – mainly because he was physically there to remind me.
Lesson learned – eat a big, rich meal, and drink a ton of water, at least one glass per alcoholic beverage, to help ward off a hangover.
Bonus tip – drink clear liquors. Clear liquors contain the least amount of congeners, by products of the fermentation process that worsen hangover symptoms.
2. Use quality antioxidants
One of the most effective ways to prevent hangovers is to prevent the actual damage done to your body from drinking alcohol. The best way to do this? Antioxidants, specifically ones that protect your liver and brain, the two organs that receive the brunt of the damage. It’s important to choose antioxidants that are able to cross the blood-brain barrier, a highly selective barrier made up of brain cells that only allow certain nutrients into the brain.
Astaxanthin is an extremely powerful antioxidant that is proven to cross the blood-brain barrier, and in one study was able to prevent damage done to the brains of rats by up to 40%. I personally use 4 mg of astaxanthin per 2-3 drinks. 12 mg pills are also available for the bacchanalians out there.
I personally also add 400 mg of Coenzyme Q-10 (CoQ-10) per 2-3 drinks as well, another powerful antioxidant that is able to cross the blood-brain barrier. If tight on cash or just plain lazy, stick to astaxanthin.
Out of all the antioxidants I’ve tried, these are the only two that reliably spare me from head-splitting migraines the day after.
For the liver, I highly suggest using N-Acetyl Cysteine and a high quality Milk Thistle extract, prior to drinking. Both are dirt cheap and work wonders to prevent damage done to the liver from excess alcohol consumption, as well as speed up the rate at which the body is able to breakdown alcohol.
This product contains both N-Acetyl Cysteine and milk thistle, as well as some other liver-protecting goodies, for just 20 dollars.
LifeExtension offers an all-in-one product that contains both antioxidants and liver supporting substances. This is a great pick for anyone who imbibes just occasionally, but for the regular weekend warriors out there, it’s both more economical and more effective to stock up on the items listed above.
You can opt to finish the night off with 200 to 400 mg of L-theanine, a calming and neuroprotective amino acid derived from green tea that not only helps your body to break down alcohol more quickly, but helps to deepen your sleep, allowing you to recover better from your binge. This is critical as alcohol worsens the deepest stage of sleep, REM sleep, in which dreams occur, memories are formed and learning is solidified.
3. Replenish what you’ve lost
Alcohol is one hell of a draining substance, and depletes your body of numerous essential vitamins and minerals.
The easiest way to replenish what you’ve lost from boozing is to at least pop some high-octane multivitamins. Add probiotics and a greens drink if you have the money.
A multivitamin such as LifeExtensions Two Per Day capsules is a quick and easy way to replenish most vitamins and minerals that are depleted from excessive drinking. Consume 2-3 pills before, during or after drinking.
For additional support, I would add a quality greens powder the same night after drinking. My top picks are Vitamineral Green and Green Vibrance – both are insanely nutrient-dense green powders, and both pack huge doses of probiotics. However, both are also expensive, and rightfully so.
For those on a budget (myself included), take 6-12 tablets of chlorella, which is both a strong detoxifier and packed with nutrients and antioxidants, along with 1-2 probiotic capsules. Both products are quite affordable and help to further replenish nutrients and probiotics that are depleted or killed off by excessive alcohol intake. Consume with coconut water – see part two.
4. Additional support
Adaptogens are any number of substances that help to normalize the functions of the body, increase energy and prevent stress. Would they be any help in keeping you sharp the day after a few libations?
Turns out Siberian ginseng is able to prevent hangover symptoms. According to this study, the authors concluded that “… PEA (Siberian ginseng) may have potential to reduce the severity of the alcohol hangover by inhibiting the alcohol-induced hypoglycemia and inflammatory response.”
Here is a strong and very affordable Siberian ginseng extract – each 400 mg pill is the equivalent to 11 grams of the un-extracted, raw herb – all for just $14.
Red Chinese ginseng is also able to help prevent hangovers and reduce damage from alcohol. This study concluded that ginseng “showed positive effects on hangover symptoms. Considering the reduction of plasma alcohol levels, expiratory concentrations, and hangover severity, we conclude that red ginseng relieves the symptoms of alcohol hangover.”
Unfortunately, with Chinese ginseng you get what you pay for, and cheap versions found at CVS or Walmart aren’t going to do much. I personally use either Dragon Herbs’ Ginseng Sublime, or if money is tight, their more affordable but still high quality House Ginseng. Again, these items aren’t necessary, but do help.
Part 2 – The Morning After
1. Hydration in the form of coconut water
Lots of electrolytes are lost when you drink. Alcohol also slows the production of anti-diuretic hormone (ADH), which causes you to lose water through urination – the real reason behind the whole “breaking the seal” concept.
When you stop drinking, your body goes on to over-produce ADH in a rebound-type effect. This causes water retention, leading to puffy hands, feet and face, as well as a headache as your blood pressure increases. Your body also over-produces a hormone called vasopressin, which causes your body to retain sodium and lose potassium.
Drinking coconut water, which is extremely high in potassium, helps to lower blood pressure, rehydrate and prevent the excessive retention of water. I’m a huge fan of dehydrated coconut water – it’s cheaper, lighter and takes up less space, while providing all the benefits of liquid coconut water. Consume at least two tablespoons worth in a big glass of water.
Add two to three teaspoons of Natural Calm magnesium citrate to further replenish lost minerals and electrolytes, and reduce the inflammation caused by alcohol.
2. Caffeine
Lets face it, a cup of joe is just what the doctor ordered after a long night. Combine with L-theanine for less jittery side-effects and enhanced focus.
3. Nootropics
Nootropics (new-trope-icks) are a class of substances that act to increase cognitive function, and are commonly referred to as “smart drugs” – they’re great for students, for desk jockeys, for musicians, athletes, busy moms, hell, just about everyone. CEO’s of million dollar companies and Silicon Valley startups rely heavily on nootropics, as do professional level gamers. I’ve personally noticed a huge improvement in performance, focus and productivity, as well as improvements in mood and a decrease in stress from perfecting my nootropic use.
However, they’re also a tricky bunch – what works great for one person may not do much for another. There’s a great variety of nootropics out there as well, each one aimed at enhancing a specific area of cognitive function – memory, motivation, creativity, reaction time, energy, etc.
For this reason, your best bet is to contact me so you can quickly sort through which ones would be right for you, and avoid spending money on those that many in the community consider to be duds.
4. Optional – more antioxidants, liver cleansers and multivitamins
It depends on how much you drank and how bad you feel, but it never hurts to double up on antioxidants and vitamins, especially if you drunkenly forgot the night before. More greens powder or chlorella helps as well.
Party on, Garth!
So remember – at it’s most basic, you can simply eat a good dinner, stay hydrated, and take some antioxidants before and during drinking. This alone does wonders.
To take it up one more notch, add a high quality multivitamin and coconut water to rehydrate. Astaxanthin, NAC/milk thistle plus a quality multi will run you 20 to 30 bucks for multiple month’s worth of supply.
Everything beyond that is very helpful, but not necessary if you’re not regularly consuming multiple drinks per night.
