With the Christmas season upon us, many people are gearing up for festive celebrations, which often include more alcohol than usual. Health experts from the Mayo Clinic have stepped forward, sharing their best tips to help individuals dodge the dreaded holiday hangover. While the surefire way to avoid any symptoms is to steer clear of alcohol altogether, for those intent on enjoying drinks this season, there are practical strategies to mitigate the negative effects of drinking.
It’s no secret—feasting on delicious holiday meals often pairs well with beverages. Yet, indulging too much could leave you feeling miserable long after the celebrations end. Research shows approximately 75 percent of individuals who consume too much alcohol will encounter hangover symptoms. These can range from headaches and low mood to nausea and disturbed sleep.
So, what causes these symptoms? Dehydration, inflammation, and electrolyte imbalance are all trickier facets lifted by excessive alcohol consumption. To counteract hangovers, experts have shared several effective strategies.
Choose Your Drinks Wisely
Surprisingly, the type of alcohol you drink can significantly affect your hangover experience. According to the Mayo Clinic, it’s wise to select beverages with lower levels of congeners. Congeners are compounds created during the fermentation and distillation processes. The Clinic suggests, "Lighter-coloured drinks like vodka, gin, light beer and white wine typically result in less severe hangover symptoms." This is compared to darker drinks, such as bourbon, tequila, and red wine, which commonly result in heightened hangover discomfort.
Sip Slowly
For those who enjoy sparkling beverages like champagne or prosecco, slowing down the drinking pace is recommended. The bubbles can cause quicker alcohol absorption, making one feel the effects of intoxicants faster. The Mayo Clinic cautions, “The carbon dioxide bubbles can speed up the rate of alcohol absorption in your bloodstream and compete with oxygen absorption.” Sipping these drinks slowly allows your body more time to process the alcohol, potentially reducing the risk of deep intoxication.
Pace Yourself
How much can your body handle? The Mayo Clinic notes your body is equipped to process about one standard drink per hour. Keeping this pace can help keep blood alcohol levels at bay and reduce the chance of intoxication. “You’ll help keep your blood alcohol levels from reaching the point of intoxication,” they say. Knowing this simple pacing rule could be key to enjoying the season safely.
Other Effective Strategies
The Clinic recommends several other simple yet effective methods for avoiding hangovers: drink less overall, drink water alongside alcoholic beverages, and eat food before starting to drink. Staying hydrated is particularly important, as alcohol is known to dehydrate the body and contribute to hangover symptoms the next day.
Health guidelines suggest limiting alcohol intake to no more than 14 units per week for both men and women, which is equivalent to about six pints of average-strength beer or ten small glasses of wine. Raising awareness around these unit guidelines is also pivotal, as they promote safer drinking practices.
While hangovers can often feel like part of the holiday festivities, it's important to approach celebrations healthily and mindfully. By using the expert advice shared by the Mayo Clinic, individuals can enjoy the holiday spirit without the pain of regrettable hangovers. Whether by selecting drinks wisely or sticking to pacing strategies, these tips empower festive drinkers to keep their spirits bright without the physical repercussions.
