Soren Harnois Leblanc, dt p., Nutritionist

Family reunions, friends' get-togethers, and office parties: over the next few weeks, there will be frequent opportunities to party and drink alcohol. By consuming alcohol, you risk putting your body to the test. A hangover is acceptable a few times a year, but less so with age (we're not 20 anymore!), with kids waking up at 6 a.m., and holiday social events following one after the other. Are you anxious to make the most of this traditionally boozy time? Here are 9 tips to help you avoid the infamous hangover.

During the evening

From your very first alcoholic drink, your stomach should already contain some food. So, eat a few of your mother-in-law's appetizers before opening the sparkling wine. Throughout the evening, your drinks should also be accompanied by food.

When alcohol passes through your gastrointestinal system on its own, it's absorbed quickly and its effects are felt immediately. However, mixing alcohol and food in your stomach and intestines prolongs the absorption time into the bloodstream, giving your liver a better chance of eliminating it. You'll already enjoy the more pleasant effects of alcohol (the elation!) while also ensuring you're not too hungover the next morning. Sounds promising!

Taking a spoonful of olive oil before your first drop of alcohol? This oil coats the lining of the esophagus, which can slightly lessen the irritating effect of alcohol and its absorption. However, it's far from a cure-all for a hangover. Instead, try tip #1: cocktail shrimp taste better than olive oil alone.

Are you familiar with the greasy fast food you eat late at night? It can actually help (yes!) if you've consumed alcohol just beforehand, because these foods slow down its absorption. Fat and protein pass more slowly through the gastrointestinal system. These fast-food meals also provide salt and potassium, electrolytes that are often lost in significant amounts due to alcohol.

However, two pieces of toast with peanut butter would do the trick just as well and give your liver a better chance. But if you really want to and you have a tough skin, you can also keep the tradition.

Stay hydrated throughout the evening . Alternate one alcoholic drink with a large glass of water, at a minimum. Alcohol causes you to excrete a lot of water through urine: it has an antidiuretic effect. Therefore, drinking alcohol dehydrates us and, consequently, we lose electrolytes essential for bodily function (in this case, salt and potassium).

It can be helpful to drink a large glass of half water and half orange juice with ½ teaspoon of salt before bed, or a salt and potassium-rich beverage of your choice (e.g., Gatorade ). All of these methods will help reduce the effects of dehydration, such as headaches, thirst, and muscle fatigue.

The next day

Your stomach might be upset: nausea, abdominal pain, unusual bowel movements. Alcohol is irritating to the stomach and intestines. Try to eat something ; you'll need some fuel to function at least minimally during the day. Furthermore, fasting for too long can worsen nausea. Small, frequent, and easily digestible meals are recommended.

Keep hydrated . You slept for a few hours, but during that time, your body became even more dehydrated while you slept. The next day, drink several glasses of water. You can replenish lost electrolytes with a drink or meal you tolerate well: a juice and water mix, a smoothie, or toast with peanut butter and bananas.

Having a small beer, a Clamato juice, or any other alcoholic remedy the next day to reduce the effects of a hangover ? That's a myth. However, its placebo effect shouldn't be overlooked: while a beer the next day isn't a treatment in itself, having a little can make you feel better. Also, alcohol has an analgesic effect that could temporarily relieve some discomfort.

Getting some physical activity the next day can be beneficial in several ways to combat a hangover. For example, walk your dog, play with your children for a good half hour, or take the opportunity to do some cleaning if you were the host.

Above all, the best solution remains...

Drink in moderation ; this will simply prevent alcohol poisoning (you haven't given your liver a chance) and its unpleasant side effects. To avoid this, women should limit themselves to a maximum of three drinks on a special occasion, compared to four drinks for men, as recommended by ÉducAlcool.

For even more tips and tricks, check out our collection of articles about the holiday season.

Research and writing by Soren Harnois Leblanc, DTP, Nutritionist

sources:
My friends and family for suggesting different remedies for hangovers. Thank you!
http://educalcool.qc.ca/alcool-et-vous/sante/alcool-et-le-corps-humain/#.Vm4MUxrxyko
http://educalcool.qc.ca/alcool-et-vous/sante/les-niveaux-de-consommation-dalcool-a-faible-risque/#.Vm4caRrxyko
 http://www.chemistryviews.org/details/ezine/1052159/Chemistry_of_a_Hangover__Alcohol_and_its_
Consequences.html
 http://www.lactualite.com/blogues/le-blogue-sante-et-science/quoi-faire-si-vous-avez-une-sale-gueule-de-bois/