The weekend is fast approaching and a lot of you will be going out on a bender, let’s talk about some dietary strategies which you can implement for preventing/curing the inevitable hangover. Studies have shown that oxidative stress is a dominating mediator of a number of the “hangover like” effects experienced from excessive chronic alcohol consumption. Therefore, research has shown that there are in fact dietary strategies for ameliorating the toxic effects of alcohol, in particular, the consumption of antioxidant and/or anti-inflammatory foods such as fruits and vegetables.
For example, studies have shown that foods such as mangos can be great sources of the specific antioxidants required to offer protection against hangovers by decreasing plasma alcohol level after excessive alcohol intake. Due to alcohol often leading to dehydration, foods rich in water and/or electrolytes such as watermelon, berries, coconuts, bananas etc are other great food sources in order to rehydrate after a bender. Zinc deficiency or altered zinc metabolism is frequently observed in heavy alcohol drinkers thus foods such as red meat, shellfish, nuts, eggs, dark chocolate can be great additions to ensure you prevent deficiency.
Both Omega 3 & 6 -have shown to be effective at reducing alcohol-induced intestinal and liver injury following severe alcohol consumption helping to fight inflammation. Alcohol consumption has shown to acutely decrease MPS & mTOR signalling by up to 37% however lessened to 24% when taken with protein thus any high protein food during/after the consumption of excessive alcohol has the potential to reduce the negative influences experienced on anabolic signalling (good for gains).
- All Nuts
- Dark Chocolate
- Any meat