Dr. Mark Hyman (3:11)

Jump into today's episode, I'd like to note that while I wish I could help everyone via my personal practice, there's simply not enough time for me to do this at this scale. And that's why I've been busy building several passion projects to help you better understand. Well, you if you're looking for data about your biology, check out Function Health for Real Time Lab Insights. If you're in need of deepening your knowledge around your health journey, check out my membership Community Hyman Hive. And if you're looking for curated and trusted supplements and health products for your routine, visit my website Supplement store for a summary of my favorite and tested products. Welcome back to another episode of the Doctor's Pharmacy and Health Bites, where we take juicy little bites into current health topics. And today, I want to tackle a topic that many of us have experienced but few truly understand, hangovers. Whether it's after a night of celebrating with friends or an unexpected overindulgence, hangovers kind of leave us feeling drained, anxious, and downright miserable. In this episode, I'm going to unpack the science behind hangovers and explore what happens for our bodies during this really unpleasant aftermath, and discuss effective strategies to prevent and manage them if you need them. Maybe you won't need them if you take care of yourself, but just in case you have a fun night, how do you get over this? Well, hangovers are more than just a headache and fatigue. They're a complex physiological response to alcohol consumption that affects our brain, our liver, our gut, and our overall health. In fact, alcohol is a poison, and the dose makes the Poison. I'm going to delve into how alcohol disrupts our sleep, dehydrates our bodies, messes with our electrolyte balance and leaving just feeling pretty out of sorts. Obviously all this is a bummer. No one likes a hangover. So how do we prevent it? Quite frankly, the best way to avoid hangover, don't drink. Okay, now we know. Just to be clear, there are no benefits to alcohol consumption. There is no health benefit, there's no heart benefit. The data is really clear that it's bad for you, especially cancer. It does increase the risk of cancer. So I don't think alcohol should be considered a health promoting substance in any way. Just to be clear, the data doesn't support it. However, having a drink or two once in a while is not going to kill you. And it's not a bad, bad thing. Of course, don't drink is easier said than done, I know, but here's the facts. The standard recommendation is one drink per day for women and two drinks a day for men. That's way too much, right? According to the who, the World Health Organization, there is no safe consumption of alcohol for human health. Say that again. According to the World Health Organization, there is no safe consumption of alcohol for human health, period. Alcohol is a neurotoxin, it's psychoactive and it can cause dependence and addiction. Now the International Agency for Research on cancer, the IARC, has classified alcohol as a Group 1 carcinogen, which is the highest risk group, along with asbestos, radiation and tobacco. Just saying, nobody's got asbestos anymore in their house. You don't really want to get radiation if you can avoid it. And certainly we know tobacco and cigarettes cause cancer. Now according to study in the Journal of the American Medical association, even light to moderate consumption has consequences. It also increases risk for dementia and Alzheimer's. And why? Because it shrinks your brain and reduces neuroplasticity. If you see an alcoholic's brain on a brain scan. I used to see it all the time when I was in the er. They just like shriveled and shrunken up brains. It was pretty sad. Alcohol increases the risk for cardiovascular disease, certain cancers, as I mentioned. And the alcohol free movement is gaining popularity and the younger generation's catching onto the harms of alcohol. In fact, I just went to a party, 40th birthday party, and there was no alcohol. There was no alcohol. And I just had an office party for my office. No alcohol. I think people are kind of coming wise to the dangers of alcohol. So more and more people are kind of Just stop drinking and turning to mocktails. However, if you do drink, and I'm going to give you a few things that might help. One, pace yourself, go slow. This is going to help your body metabolize alcohol more effectively. Remember, I can only deal with 1 ounce an hour, right? 1 ounce an hour of hard liquor, probably 5 ounces of wine an hour or 10 ounces of beer an hour. You drink more than that and you are just, you know, upping the toxic load your liver has to deal with and it just can't keep up. The speed at which you drink plays a huge role. Your body can process, like I said, about one standard drink per hour. Now I want you keep in mind though, that this can vary based on the type of alcohol you drink, right? Your physical health and your genetics. Now, drinking more than this is likely going to increase the risk of a hangover. Also, you can avoid congeners. Now what are those? Those are byproducts of alcohol fermentation that are found in higher concentrations in darker liquors like whiskey or things like that. These are found in cognac, whiskey, bourbon and red wine. It creates methanol, tannins, histamine reactions, all kinds of stuff. So not great. Now these, these compounds, these congeners give these types of alcohol, they're distinct flavors, but they hang around in the system long after you drink, which can make the hangovers a lot worse. Now research shows that high congenital darker colored liquors, which is a bummer because those are the ones I like, lead to more severe hangovers than lighter colored clear liquors like vodka, gin, rum, sake, and even maybe white tequilas. But also note that I'm not recommending these types of alcohol either. The more distilled the spirit is, the lower the congeners. This is why drinking top shelf liquors doesn't result in as much of a hangover some people as lower priced alternatives. I found that true. It's also worth noting that the amount of alcohol consumed is more critical than the type of alcohol in determining the severity of your hangover. So while the conjugate is important, it's really the amount of overall alcohol. Now, drinks with higher alcohol concentrations like shots of liquor, put a greater burden on the liver and are more likely to cause hangovers. Congeners add complexity to the detox process too. They stimulate the release of stress hormones, they cause an inflammatory response, and they all worsen your hangover symptoms. Now, some people actually may be very physiologically sensitive to specific congeners. For example, those with histamine intolerance which is more and more common. Experience worse hangovers from red wine, which is high in histamine compared to clear liquor. So I notice that when I have red wine, I don't feel good. If I have white tequila, I'm fine. Avoid sugary mixers, which is all sugary mixed drinks. When you combine sugar and alcohol, bad news. So stay away from those sugary mixed drinks. The other thing you want to do is stay hydrated. Drink water and electrolytes before, during and after drink it. Drink at least half your weight in ounces of water with a sugar free electrolyte powder such as elyte or element, which contains a balanced ratio of sodium, potassium, magnesium. Really important, our sugar free coconut water contains natural electrolytes and helps hydrate you as well. Something called liquid IV and Gatorade. They're big no no's, they're loaded with unnecessary sugar, dyes, flavors, enhancers. Just stay away from all that colorful sports drinks crap. And that's terrible. Maybe you want to drink a glass of water and at least for every drink you have, right? For every alcoholic drink you have just one, maybe two glasses of water with electrolytes. And you can bring individual travel electrolyte packets with you. I do that all the time. It's really great. Also eat before you drink. And why, why do you want to do that? Well, a balanced meal actually slows the absorption of alcohol, fat, protein, fiber, slows the empty meat of your stomach. And that actually can help reduce the effect and the speed of alcohol and reduce its toxicity on your system. Things like guacamole or a phytonutrient salad, chicken steak or fish, all that's gonna be great. It's also gonna help you prevent low blood sugar or hypoglycemia. And you also wanna eat hydrating and micronutrient rich plant foods like non starchy veggies, cucumbers, romaine lettuce, tomatoes, bell peppers, fruit and lots of fruit, bananas, avocados, guava, grapefruit, which is full of magnesium, potassium and sodium. Really important. So make sure you get water and electrolytes for hydration. You also want to potentially take some minerals like zinc and also niacin, which is a B vitamin. Vitamin B3, critical CO factors in alcohol metabolism. So when you have to make those enzymes work, you need these cofactors like zinc and niacin to actually make them work to detoxify the alcohol. Now research suggests that they could lower hangover severity, although we need to do more research on it, still seems promising. And it's low risk to do. You can eat zinc rich foods, right? Meat, shellfish, legumes, pumpkin seeds, oysters, nicotinic acid rich foods, meat, nicotine, acids, niacin, like meat, fish, poultry, avocados, mushrooms are full of niacin. The next thing you want to do is feed your gut bacteria. Want to load up in the early parts of your day with fermented foods like yogurt, pickles, sauerkraut, kimchi. Get your microbiome healthy. Eat a polyphenol rich diet for your microbiome and immune system like blueberries, apples, cherries, raspberries. Also include vitamin C rich foods, great antioxidant, red bell peppers, kiwi, citrus fruit. And don't eat all those inflammatory foods. They really are bad for you in general and they make the alcohol problem worse. So fried foods, refined carbohydrates, sugars, processed ultra processed food, all that's going to irritate your gut even more and won't slow down alcohol absorption. That's diet, lifestyle, hydration. Okay, what can you do to actually help you support detoxification? And take the right supplements that have the right nutrients that are commonly depleted with alcohol consumption. So what I like is an herb called milk thistle before and after drinking and a B complex vitamin. Milk thistle is an herb which is great. It helps deliver detoxification. B vitamins are depleted when you drink alcohol, like thiamine. I mentioned that. B6, Niacin or B3, B12 and Folate. All these can cause headaches and fatigue. So if you preemptively supplement, you can actually reduce the effects of alcohol in your system. Zinc, magnesium. You can also take something called N acetylcysteine or nac. N acetylcysteine helps your body make glutathione. And what is glutathione? Glutathione is our master detoxifier, our master antioxidant and our master anti inflammatory compound. Now research shows that low dose snack can help with nausea and weakness and hangover symptoms in women. But more research is needed. But it's promising. There's even actually research on this and we know it can have a lot of toxins. For example, if you have liver failure from Tylenol overdose, the treatment is nac. If you get an IV contrast dye for a kidney study, for example, it can cause kidney failure. If you give NAC beforehand, it prevents the kidney damage from the dye. Also, stop drinking at least three hours before you go to bed, which minimizes alcohol's negative impact on your Sleep. It gives your body enough time to detoxify the half like of alcohol. Sorry, the half life. Which means how much time it takes for half of the alcohol to get out of your body is between four to five hours. This holiday season. I hope you'll take a moment to pause and reflect and think about an experience that made you smile and something that you're looking forward to. Life is beautiful and you deserve a healthy body and a vibrant mind to fully enjoy it. Now if you've been listening, you know I believe health comes down to some simple choices. Eating well, staying active, getting good sleep, managing stress and nourishing your body with high quality supplements. And that's why I want to tell you about AX3 biopure astaxanthin. This Daily longevity supplement protects your cells from oxidative damage, boosting mitochondrial function and reducing chronic inflammation to support whole body health. I trust Axree because it's clinically proven to be absorbed three times better than regular Astaxanthin and was shown to extend lifespan in a world renowned NIH longevity study. Check out episode 751 to learn more. My friends at AX3 are offering 20% off your first order at AX3 Life. Hyman. Just use the code Hyman at checkout.

Emma Chamberlain (15:17)

Hey, it's Emma Chamberlain. I designed these new glasses for Warby Parker and I basically can't take them off like I'm showering in them and sleeping in them. They're just that good. Go see them all@warbyparker.com and you know what? Have a good day too. Okay? All right, bye.

Dr. Mark Hyman (15:35)

Now the effects of alcohol can still affect your sleep up to six hours after you stop drinking. Okay? So once you've had a little too much drink, now you're really feeling the next day. Here's what not to do. Do not drink more alcohol. Don't have the eye opener in the morning. Right? The hair, the dog approach. It just delays and worsens the hangover. Coffee. Don't drink it. It dehydrates you more. Use ibuprofen sparingly or Advil. It can kind of affect your GI tract and your kidneys. But here's what you should do to deal with your hangover symptoms. 1. Hydrate. But not just any hydration. Drink clean water with electrolytes. Now it doesn't guarantee you'll get over a hangover faster, but it's going to help restore hydration. Also, eat a balanced meal. Eggs and nutrient dense foods with protein and fat and fiber are really important. Now. Eggs are Also rich in something called L cysteine which actually gets made into N acetyl cysteine. Made include a thione which helps liver detoxify acetyl aldehyde. Also high fiber carbohydrate foods like vegetables, nuts and seeds, beans, whole grains, they really help stabilize blood sugar levels. Also there's sometimes herbs and vitamins and supplements that can help. So we'll talk about those. So what are those? Ginger can be good for nausea. Chamomile tea helps. Anxiety is calming. Red ginseng helps acetyl aldehyde metabolism and B complex replenishes the depleted vitamins and helps energy. Now, red ginseng will not cure a hangover, but it can help reduce its symptoms. One is taken soon after drinking by increasing acetyl aldehyde metabolism. So you can get red ginseng and have it with your drink. Basically a randomized crossover study. That means they basically, you know, gave the same group of people different things at different times. So they took 25 guys, they gave them regensing that reduced plasma alcohol and also expired alcohol as well as hangover severity consuming after consuming whiskey. Now the study concluded that red ginseng positively affects alcohol metabolism and alleviates hangover symptoms. That's cool, but I think more research is needed on that. Cold shower is going to make you feel more alert. Or a cold plunge. That's good. Now cold shower might help you feel alert. Also increases some of your adrenaline hormones. And increasing adrenaline can make you more alert and speed up alcohol metabolism and even clearance of alcohol from the brain. And from what? Also get some rest, make sure you get sleep and that mitigates hangover symptoms. An observational study of 578 college students found that reduced total sleep time was associated with more severe hangovers. And students who slept more than seven hours consumed more alcohol and experienced longer hangovers. But their hangovers were less severe compared to those who slept less than seven hours. So overall, reduced total sleep time was associated with more severe hangovers. In the end, time is really the best medicine, right? It's the best cure for hangover. Your body needs time to process and eliminate the alcohol and all those toxic byproducts. So that's a lot. Okay. Alcohol we know is a toxin. There's no safe dose if depleting vitamins and minerals. It affects your liver, affects your brain, affects your hormones, your microbiome, your immune system, but you know, occasional drinks. Okay. Just be careful and understand that there's things you can do to mitigate its harmful effects like eating beforehand with lots of high fiber, fat, protein foods, drinking more slowly over time, having water and electrolytes after each drink, and having the right vitamins and minerals including B complex, zinc and magnesium, as well as also herbs like milk thistle. All that can help. So I hope you found today's episode enlightening and packed with useful good information to help you better understand and manage hangovers. We covered a lot of ground from the science of how alcohol impacts our bodies to those practical tips I mentioned on how to mitigate those horrible symptoms. But remember, the key to healing hangovers starts with prevention. Don't drink too much, hydrate. Proper nutrition goes a long way in making sure your next morning isn't a total write off. Now if you found these tips helpful, I encourage you to start incorporating them into your routine. And of course, always listen to your body and make choices that support your overall well being. Our health is for sure a precious asset and taking care of it means we can enjoy life celebrations without paying a hefty price the next day. Thanks again for joining me today on the Doctors Pharmacy. And don't forget to rate, review and follow the Doctors Pharmacy wherever you get your podcast. Stay healthy, stay informed and I'll see you next Friday for another juicy episode of Health Bites. Thanks for listening today. If you love this podcast, please share it with your friends and family. Leave a comment on your own best practices on how you upgrade your health and subscribe wherever you get your podcasts and follow me on all social media channels at Dr. Mark Hyman and we'll see you next time on the Doctor's Pharmacy. For more information on today's episode, please check out my new video and audio podcast, Health Hacks. It airs every Tuesday and includes a more detailed breakdown of these Friday Health Bites episodes. I'm always getting questions about my favorite books, podcasts, gadgets, supplements, recipes and lots of more. 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