How to Prevent a Hangover

I can imagine that just about everyone who has drank alcohol before has experienced a hangover at some point in time. Hangovers range in quality and severity with symptoms such as fatigue, nausea, headache, shakiness, dizziness, vomiting, diarrhea, weakness, anxiety, and depression.

The only real way to prevent a hangover is to not drink alcohol, but here are some tips that can make it less likely that you will experience a hangover, or at least ways to prevent its severity.


1. Eat a fatty meal before or with drinking

Fat is the slowest macronutrient to be broken down and absorbed (compared to carbs and proteins), and will slow your digestion of alcohol. Think healthy fats such as avocado, nuts, hard cheeses.


2. Drink a glass of water with each drink

Hydration is key. The main cause of headache and overall nausea can be much attributed to dehydration.


3. Eat a salty meal before or with drinking.

Not only do you lose water when you drink alcohol, but you also lose essential electrolytes, most notably sodium which helps to keep your body hold onto water.


4. Get plenty of vitamin B.

In addition to losing electrolytes you also lose essential vitamins and minerals when you drink alcohol. The B vitamins are especially vulnerable to depletion and being deficient in one or more of them can contribute to symptoms such as fatigue, depression, and anxiety. Take a vitamin B supplement daily and/or eat foods rich in B vitamins such as eggs, chicken, turkey, and dairy products to help prevent the development of a hangover.


5. Sleep.

Try and go to sleep at least a couple of hours after your last drink. Alcohol can definitely put you to sleep, but it prevents you from getting into deep sleep or REM sleep, making you groggy the next day.


About the author: Sarah-Kate Rems is an Ivy-league trained Board-Certified Family Nurse Practitioner licensed in California with an expertise in preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet. Sarah-Kate is also a co-founder of The Mindful Tech Lab

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