Tag Archives: alcohol

Uh oh: too much fun the night before????

Tis the season for that occasional overindulgence. You had so much fun last evening drinking, eating and chatting away at a holiday party but now it’s the morning after: your head is pounding, your stomach is doing flip flops, the light hurts your eyes and you want to crawl back under the covers. Sound familiar? Unfortunately, no matter how mature we are, we sometimes don’t do a great job of preventing the dreaded hangover and that night of merriment leads to a day of regrets. The good news is that there is so much we can do to prevent this from happening, which will make your holidays that much brighter.

Here are some basic pointers you can do before you go out and during the evening to avoid waking up with that awful hungover feeling:

1. Before you go out, EAT FIRST. Try to have a snack of proteins and fatty foods(which will help to slow down the absorption of alcohol and decrease irritation of the stomach lining) and carbohydrates(these prevent low blood sugar and nausea). You might also include some spicy foods to stimulate your thirst, leading you to drink more water before you go out which will help you be adequately hydrated. One of the worst things you can do is go a party on an empty stomach! Here a few easy suggestions: brown rice and veggies; cheese, whole grain crackers and sliced apples or pears; hummous and whole grain pita bread; nuts and dried fruits….. and don’t forget to have some water, herbal tea or juice before you head out the door.

2. Once you get to the function, try to choose lighter color beverages: they contain less ‘congeners’, which are impurities that can exacerbate a hangover. Choose vodka, gin, white rum and white wine whenever possible.

3. Pace yourself. It takes about one hour for your body to metabolize 12 oz beer/ 5 oz wine and 1 and 1/2 oz of hard liquor. Alternate an alcoholic beverage with 8 oz of water. THIS IS ESSENTIAL!! Consuming alcohol causes dehydration, which causes your organs to steal water, thus ‘shrinking the brain'(which leads to the headache and foggy thinking). Daniel K Hall-Flavin, MD , a consultant in Addiction Psychology at the Mayo Clinic ,recommends that you drink 16-20 oz of water prior to going to sleep. Sports drinks have not been shown to be necessary to replace electrolytes, as this just doesn’t happen that quickly.  According to Samir Zakhar, PhD, Director of Metabolism and Health Effects at the National Institute of Alcohol Abuse , there is no need to buy expensive ‘electrolyte drinks’: water works just as well.

4. There are several things you might consider taking to help your liver function optimally, as well as to decrease the possibility of a severe hangover. These include taking 1600 IU of prickly pear, 2 g of curcumin(turmeric: a natural anti-inflammatory ) and 175 mg of milk thistle.

5. Remember to eat throughout the evening. Food will help to absorb the alcohol.

So those are some of the best ways to prevent a hangover, but somehow you didn’t follow this advice and you have woken up feeling awful. What are some things that you can do now to make it through the day with a minimum of disruption?

1. Your head is pounding: DON’T reach for the Tylenol: acetaminophen is tough on the liver and you have already made your liver work overtime. Reach for plain old aspirin or ibuprofen(Advil for example) instead. These contain prostaglandins and will help relieve some of the inflammation and the pain. Take with copious amounts of water.

2. Exercise: it is a myth that you can ‘sweat it out’ but getting out into the fresh air and even just going to the gym and exercising will help to release some endorphins…believe me , this will help!

3. Reach for the probiotics: these will help to decrease the irritation of the stomach lining. Look for one that contains 10-20 billion CFU of lactobacillus ; these will increase the metabolism of alcohol.  Also take an antacid to help ease your discomfort.

4. Sleep in if you can. Drink water and herbal teas throughout the day. I also highly recommend drinking Kombucha: it has probiotics and is very calming to your digestive system

5. Eat when you awaken. Try to eat something with protein to replace your amino acids(which will replete your neurotransmitters) and carbs, which will help to maintain your blood glucose levels.

Red wine, Pinot noir in particular, is rich in resveratrol, an antioxidant protector of healthy cells against aging. When taken in moderation (no more than one glass a day)  it also is known to have hormone balancing benefits.

Red wine, Pinot noir in particular, is rich in resveratrol, an antioxidant protector of healthy cells against aging. When taken in moderation (no more than one glass a day) it also is known to have hormone balancing benefits.

Bottom line when it comes to hangovers: an ounce of prevention really is worth a pound of cure: try to use the strategies I have outlined above to prevent getting a hangover: you will enjoy the festivities of the holiday season that much more and your liver(and your hormones) will thank you!

Happy holidays to you. Please share any remedies that you may have for preventing and curing a hangover: we love to hear from you!

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“What if one small change could improve your WHOLE life”(tagline on cover of October issue, Whole Living)

October is here and with its  arrival comes that wonderful transition between the lazy days of summer and the arrival of cool crisp days, colorful fall leaves(depending of course on where you live!), digging through your ‘winter wardrobe’ and getting re-acquainted with life lived more indoors than out. It is also that time before the arrival of ‘the holidays’ and the onslaught of celebrations, busier schedules, over-indulgence of food and libations, often less sleep and feelings of being overwhelmed.

So this is a perfect time to hit the pause button(for those of you new to our blog, go back to my post from December 9, 2011: “Hitting the Pause Button”) and regroup.  Although summer markets offer wonderful fresh fruits and vegetables and the daylight hours seem endless and filled with activities,  I often feel as though I need a break from my food and beverage habits of the summer before the start of the holiday season: too many late night barbecues and perhaps an over-surplus of happy hour get-togethers(Portland is famous for its selection of happy hours, in case you don’t live here).

Barbecue with great friends, Manzanita, July 2012

Last fall I went on a ‘cleanse’ of my own design for 10 days and I felt so empowered and healthy that I decided to do it again this October. This is not your usual cleanse filled with special drinks and supplements, but rather a very simple one that eliminates specific food and beverage groups. It was designed to make me more conscious of the food and beverage choices that I was making and led me to a better awareness of what I was putting into my body.  I loved how I felt afterwards and its effects lingered long afterwards. Of  course, here it is a year later and I am badly in need of a tune-up.

During some of my recent conversations about this with family, friends and patients, people have expressed an interest in joining me on this 10 day cleanse and have asked me to share this on the blog.  So here goes: starting on Sunday, October 14th , I am going to eliminate caffeine, alcohol, sugar and ‘whites’ from my diet. I plan to do this for 10 days in a row so that Tuesday, October 23rd will be my final day. I chose these dates because they work for ME and my schedule.  If you would like to join me and those dates are not optimal for YOU, play around with the starting and stopping dates but start when you can: the more the merrier!!  I have several friends in my book group who are going to ‘take the challenge’ and we are excited to have the camaraderie and support of one another.

Kyle making better food choices

Ah,  you ask: how did I pick these 4 main groups to eliminate? Essentially all of them have an effect on the adrenal glands and liver, as well as your insulin levels.  As always, it is extremely important to support your adrenals as well as giving them a break from time to time as well!! In addition,  we need to strive for a more steady insulin balance in our daily lives.  The health benefits of maintaining a steady insulin/glucose balance are far-reaching: decreased risk of breast cancer, diabetes, heart disease, dementia….the list goes on and on.

I could have included other food groups, such as dairy, gluten and animal proteins but these have so many health benefits and are not problematic for me. I choose to eat a diet that is primarily plant based in general and when I do eat animal protein, it is always raised organically. Feel free to include other groups to eliminate that will benefit you : modify and individualize this cleanse so that you get the most out of it.  Perhaps you will choose not to eliminate caffeine. I have heard many concerns about caffeine-withdrawal headaches, which are valid: you might try gradually decreasing the amount of caffeine you take in rather than going cold turkey.  You could try substituting herbal teas at times which might help you become ‘caffeine-free’ by the end of 10 days.

In terms of ‘sugar’, I plan to eliminate any item that contains simple sugar and focus on foods that contain natural sugars instead. I  like to use stevia or Truvia as a sweetener, as it comes from the stevia plant and has no impact on glucose levels. I suppose one could make an argument that honey and agave are naturally occuring sugars, which in fact they are. They do affect blood sugar levels but the rise is not as steep, so  I will leave that up to you whether you would like to eliminate them or perhaps include them in small doses.

And what do I mean when I say “the whites”? White rice, white flour, white potatoes, white pasta, white sugar…..sorry folks, although some of the foods that contain them are often comfort foods and childhood favorites, they are so devoid of nutritional value and are huge culprits in terms of raising glucose levels, they have to go for awhile. There is a great deal of evidence that an excessive level of sugar(glucose) is one of the primary causes of all types of diseases: dental disease, cancer, diabetes, and cardiovascular diseases are some of the primary ones. So anything we can do to minimize the amount of sugar we consume will have a powerful impact on our health, as well as our hormone balance.

It always comes back to balance…and hormones...remember insulin is a hormone as well. And all of them work together to help you to feel your best. When one or several of your hormones are out of balance, whether this is caused by stress, diet, lifestyle, aging, genetics or environment, the rest of your hormones will strive to get back to balance but often the ‘new balance’ doesn’t feel that way at all.

A feeling of balance and beauty

So mark October 14th on your calendar and do the cleanse with me . I will include more details about what to include as well before I start so stay tuned. As always, we love to hear from you. Please be sure to comment on the blog as well as on Facebook as some of our readers may not be your ‘friend’ and don’t get to see what you are writing.

See you soon. I look forward to your company during these 10 days.

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Filed under Essentials, Kyle Bell McAvoy, Women's Health & Happiness, Women's Work/Life Balance