MIDWEEK HANGOVER

“I’ll come to the pub, but just for one.”

Chocolate, thankfully, can help remedy the low blood sugar that comes from excess alcohol consumption

That is the last thing you remember from last night, but staring at your bedroom ceiling like Martin Sheen in the opening scene of Apocalypse Now, you’ve just snoozed your alarm for a fourth time, contemplating how you’re going to blag that you’re ill, not hungover, when it was you who bought your work colleagues the Jaeger-bombs before hitting on Carol from Accounts.

Don’t worry — we’ve got this. According to a recent survey, 200,000 people a day are hungover at work, so you’re not alone, nor are you the worst culprit. Just use this step-by-step guide to getting through the day and sending the devil of last night’s booze straight back to hell.

8:50am – Walk

Let’s start things light — get off your bus early. “A 10-minute stroll will open your airways and pull replenishing nutrients into your system,” says the English Institute of Sport’s Ally McDonald.

(Related: The ultimate hangover cures)

9am – Modest Breakfast 

Spread some peanut butter on a piece of toast and pair it with a banana. These foods boost water absorption and have slow release sugars and good fats. Water.

10am – Juice

Pomegranate juice has three times the antioxidants of green tea, according to Agriculture and Food Chemistry; meaning that this memory-enhancer should help your recollections of last night, should you want to. Add spirulina to a juice to reduce stomach acidity.

(Related: The scientific hangover cure)

11am – Caffeine Break

If you’ve held off this far, well done. Coffee and tea are fine, but keep it to one cup; too much caffeine will have a diuretic effect similar to alcohol. Water.

12pm – Pre-Lunch Snack

Indulge your cravings. Those salty cashews offset any beer-related dips in testosterone. This is important for your impending lunchtime workout — it’s happening, get used to it. Water.

(Related: Hangover Cures Of Famous Hellraisers)

1pm – Workout

“Blood flow increases, helping to re-oxygenate your cells and re-build energy levels depleted by heavy drinking and poor sleep,” say fitness manager Tim Hart. Water. Our 30-minute cure-all will see you right. 

1:30pm – Lunch

Old-school bacon and egg sandwiches will do the trick. The bread is the nutrient-dense carb that your body craves, the bacon has salt which will help replenish electrolytes (alongside the protein to feed your muscles post-workout) and both bacon and eggs have amino acids which will help break down the alcohol slushing around inside you. If you have it, add some black pepper and turmeric, these have liver-boosting curcuminoid compounds. Water.

Finish with watermelon and mango – they boost the natural sedative serotonin and detox your blood.

(Related: Ribs Cure Cancer And Beat A Hangover)

2pm – Clean yourself up

Brushing your teeth will freshen you up and help conceal any of last night’s kebab/alcohol exhaust fumes. Alcohol widens the blood vessels and increases sweating so make sure you have a change of light and breathable clothes. Using a moisturiser or skin cream can give your skin some glow and keep you cool.

3pm – Music

The mid-afternoon slump in a day-long slump can be a low point. Plug-in to save your life. Research from Sunway University College in Malaysia found that upbeat music can stimulate your grey matter, improving focus and motivation to slog through the remaining hours. Water.

(Related: Smite A Hangover With God)

4pm – Sweet spot

Chocolate, thankfully, can help remedy the low blood sugar that comes from excess alcohol consumption and Dr. Bankole A. Johnson of the University of Texas Health Science Center at San Antonio says a little bit of the brown stuff (chocolate, not whiskey) can boost dopamine and serotonin.

5pm – Home time

Get out the door ASAP. Go home. Get some sleep. Actually, maybe find a second to apologise to Carol.

HANGOVER PLAYLIST

Step into recovery mode with this selection of pain easers..

Deftones – No Ordinary Love

Chino Moreno wraps his honeyed larynx around this unspeakably gorgeous classic from soul chanteuse Sade’s 1992 Love Deluxe album.

Nick Cave & The Bad Seeds – Into My Arms

No-one does piano ballads quite like Nick Cave, and this heart-string-tugging classic from 1997’s The Boatman’s Call album could scarcely be more affecting.

The Smashing Pumpkins – Thirty-three

The final single lifted from the Pumpkins’ sprawling 28-song Mellon Collie and the Infinite Sadness album is one of Billy Corgan’s most tender and understated compositions. Can you feel your headache start to fade away yet? Hang on in there, you’re going to be fine.

Muse – Unintended

Still one of the highlights of Muse’s live shows, this bitter-sweet ballad from the band’s Showbizalbum works beautifully even without a stadium-full of glowing smart phones as a backdrop. As the track ends, you’ll start to notice that the thudding war inside your head echoes in the distance. A tip of the cap to whoever invented painkillers and handfuls of tepid water from the bathroom tap.

Mogwai – Blues Hour

A haunting, slo-core meditation upon love and loss from 2013’s Rave Tapes, with barely-there vocals from mainman Stuart Braithwaite. Maybe you should try some food once you’ve stopped dry heaving into the laundry basket.

Placebo – The Crawl

A low-key, pitch-black highpoint of the band’s Without You I’m Nothing album, recorded around the time Brian Molko was tiring of leaving his infamous “trail of blood and spunk” across the country. And by now, the thought of getting up and dressed doesn’t seem like such a Herculean task, does it? We believe in you, champ. Even if you’re wearing your T-shirt back-to-front.

Queens Of The Stone Age – The Vampyre Of Time And Memory

One of the slow-burning highlights of QOTSA’s masterful …Like Clockwork album. “I want God to come and take me home,” sings Josh Homme. We’ve all been there. It must’ve been that round of deep blue sambucas. Bloody Keith.

Screaming Trees – Look At You

The most beautiful song on Dust, one of the most under-rated rock albums of the 1990s. That Mark Lanegan fella could make a house brick shed tears. Now, some pizza sounds like a good idea, doesn’t it? Who does sambuca think it is anyway, trying to ruin the first day of your year? Fuck you, you woozy 2-for-1 demons. Be gone!

Mazzy Star – Fade Into You

If this song doesn’t unscramble your hungover brain then you might actually be dead already. And anyway, you should think about getting ready before the end of this song. Baby steps, right? Your pizza will be here soon.

Biffy Clyro – The Rain

Originally a b-side on the band’s Black Chandeliersingle, The Rain will calm even the most enthusiastic of post-booze tremors. Wait, did you just utter the ‘I’m never drinking again’ mantra? Oh, you. That’s the pizza moped pulling up outside. You only brought this on yourself.

Faith No More – Midnight Cowboy

The beautiful, downbeat coda to Faith No More’s most schizophrenic album Angel Dust, originally composed by John Barry for the 1969 film of the same name. Right, you’ve got this hangover beat. The pizza tastes glorious. And what’s this? A text from your mates suggesting a few pints this evening? Oh, go on then. This playlist will be waiting for you tomorrow – just avoid those sambuccas.

HANGOVER CURE

Drinking alcohol, especially too much, can be accompanied by various side effects.

A hangover is the most common one, with symptoms including fatigue, headache, nausea, dizziness, thirst and sensitivity to light or sound.

While there’s no shortage of purported hangover cures, ranging from chugging a glass of pickle juice to rubbing a lemon in your armpit before drinking, few of them are backed by science.

This article looks at 7 easy, evidence-based ways to cure a hangover.

The easiest way to reduce hangover symptoms is to reduce your alcohol intake, as both the severity and incidence of hangover symptoms increase in line with the amount of alcohol you consume.

In one study, researchers followed 112 young adults on vacation and found that those who drank more heavily had more hangovers, with 68% of heavy drinkers reporting a hangover.

Additionally, hangover severity increased throughout the week-long vacation as prolonged heavy drinking continued

Many factors, including body weight, gender, when you last ate, what type of alcohol you drink and how long you spend drinking, can affect your blood alcohol concentration, or the percentage of alcohol in your blood.

Interestingly, studies have found that you must reach a peak blood alcohol concentration of 0.11–0.12% to develop a hangover

Some individuals may experience a hangover after as few as 2–3 drinks, while others may require much more. Meanwhile, approximately 23% of all drinkers are resistant to hangovers altogether

However, for most individuals, the most surefire way to prevent a hangover is to drink in moderation.

SUMMARY:Both hangover incidence and severity are determined by the amount of alcohol you consume. Drinking in moderation can help prevent hangover symptoms.

Through the process of ethanol fermentation, sugars are converted into carbon dioxide and ethanol, also known as alcohol.

Congeners are toxic chemical by-products that are also formed in small amounts during this process, with different alcoholic beverages contain varying amounts

Some studies have found that consuming drinks with a high amount of congeners could increase the frequency and severity of a hangover. Congeners may also slow the metabolism of alcohol and cause prolonged symptoms.

Drinks that are low in congeners include vodka, gin and rum, with vodka containing almost no congeners at all.

Meanwhile, tequila, whiskey and cognac are all high in congeners, with bourbon whiskey containing the highest amount.

One study had 95 young adults drink enough vodka or bourbon to reach a breath alcohol concentration of 0.11%. It found that drinking high-congener bourbon resulted in worse hangovers than drinking low-congener vodka

Another study had 68 participants drink 2 ounces of either vodka or whiskey.

Drinking whiskey resulted in hangover symptoms like bad breath, dizziness, headache and nausea the following day, while drinking vodka did not

Selecting drinks that are low in congeners may help reduce the incidence and severity of hangovers.

SUMMARY:Choosing drinks that are low in congeners, such as vodka, gin and rum, could decrease the severity and frequency of hangovers.

Eating a hearty breakfast is one of the most well-known remedies for a hangover.

One reason is that a good breakfast can help maintain your blood sugar levels.

Although low blood sugar levels are not necessarily the cause of a hangover, they’re often associated with it

Low blood sugar could also contribute to some hangover symptoms, such as nausea, fatigue and weakness

In fact, some studies also show that maintaining adequate blood sugar could mitigate some of the bodily changes that occur with alcohol consumption, such as the buildup of acid in the blood

Excessive drinking can throw off the balance of the chemicals in your blood and cause metabolic acidosis, which is characterized by an increase in acidity. It could be associated with symptoms such as nausea, vomiting and fatigue

In addition to helping reduce certain hangover symptoms, eating a healthy breakfast can provide important vitamins and minerals, which may become depleted with excessive alcohol intake.

Although there is no evidence to show that low blood sugar is a direct cause of hangovers, eating a nutritious, well-balanced and hearty breakfast the morning after drinking may help reduce hangover symptoms.

SUMMARY:Eating a good breakfast can help maintain your blood sugar levels, provide important vitamins and minerals and reduce the symptoms of a hangover.

Alcohol can cause sleep disturbances and may be associated with decreased sleep quality and duration for some individuals

Though low to moderate amounts of alcohol may initially promote sleep, studies show that higher amounts and chronic use can ultimately disrupt sleep patterns

While a lack of sleep does not cause a hangover, it can make your hangover worse.

Fatigue, headaches and irritability are all hangover symptoms that can be exacerbated by a lack of sleep.

Getting a good night’s sleep and allowing your body to recover may help alleviate symptoms and make a hangover more bearable.

SUMMARY:Alcohol consumption may interfere with sleep. A lack of sleep could contribute to hangover symptoms such as fatigue, irritability and headaches.

Drinking alcohol can lead to dehydration in a few different ways.

First, alcohol has a diuretic effect. This means that it increases the production of urine, leading to a loss of fluids and electrolytes that are needed for normal functioning

Second, excessive amounts of alcohol can cause vomiting, leading to an even further loss of fluids and electrolytes.

Although dehydration is not the only cause of a hangover, it contributes to many of its symptoms, such as increased thirst, fatigue, headache and dizziness.

Increasing your water intake may help alleviate some symptoms of hangovers and even prevent them altogether.

When drinking alcohol, a good rule of thumb is to alternate between a glass of water and a drink. Though this won’t necessarily prevent dehydration, it can help you moderate your alcohol intake.

Afterward, stay hydrated throughout the day by drinking water whenever you feel thirsty to reduce your hangover symptoms.

SUMMARY:Drinking alcohol can cause dehydration, which may make some hangover symptoms worse. Staying hydrated could reduce hangover symptoms like thirst, fatigue, headache and dizziness.

Also known as “hair of the dog,” many people swear by this common hangover remedy.

Though it’s largely based on myth and anecdotal evidence, there is some evidence to support that having a drink the next morning can lessen hangover symptoms.

This is because alcohol changes the way that methanol, a chemical found in small amounts in alcoholic beverages, is processed in the body.

After you drink alcohol, methanol is converted into formaldehyde, a toxic compound that could be the cause of some hangover symptoms

However, drinking ethanol (alcohol) when you have a hangover can stop this conversion and prevent the formation of formaldehyde altogether. Instead of forming formaldehyde, methanol is then safely excreted from the body

However, this method is not recommended as a treatment for hangovers, as it can lead to the development of unhealthy habits and alcohol dependence.

SUMMARY:Drinking alcohol can prevent the conversion of methanol to formaldehyde, which could reduce some hangover symptoms.

Though research is limited, some studies have found that certain supplements could ease hangover symptoms.

Below are a few supplements that have been researched for their ability to reduce hangover symptoms:

  • Red ginseng: One study found that supplementing with red ginseng reduced blood alcohol levels, as well as hangover severity
  • Prickly pear: Some evidence shows that this type of cactus could help treat hangovers. A 2004 study found that prickly pear extract decreased hangover symptoms and cut the risk of hangover severity in half
  • Ginger: One study found that combining ginger with brown sugar and tangerine extract improved several hangover symptoms, including nausea, vomiting and diarrhea
  • Borage oil: One study looked at the effectiveness of a supplement containing both prickly pear and borage oil, an oil derived from the seeds of starflower. The study found that it reduced hangover symptoms in 88% of participants
  • Eleuthero: Also known as Siberian ginseng, one study found that supplementing with eleuthero extract alleviated several hangover symptoms and decreased overall severity

Keep in mind that research is lacking and further studies are needed to evaluate the effectiveness of supplements at reducing hangover symptoms.

SUMMARY:Some supplements, including red ginseng, prickly pear, ginger, borage oil and eleuthero, have been studied for their ability to decrease hangover symptoms.

While there are many well-known hangover cures out there, few are actually backed by science.

However, there are several science-backed ways to avoid the unpleasant symptoms that follow a night of drinking.

Strategies include staying hydrated, getting plenty of sleep, eating a good breakfast and taking certain supplements, all of which could reduce your hangover symptoms.

Also, drinking in moderation and choosing drinks that are low in congeners can help you prevent a hangover in the first place.

BACON BRIOCHE ROLL

A classic combination of bacon and maple syrup in a toasted brioche bun, topped with a runny egg for the ultimate breakfast or brunch indulgence

PREP 5 mins 
COOK 15 mins 
DIFFICULTY Easy 
SERVES/MAKES Serves 4

Ingredients

8 rashers streaky bacon
3 tbsp maple syrup
4 eggs
brioche buns, cut in half and toasted
ketchup of choice (we love pomegranate ketchup)

Method

  1. Heat the oven to 200C/180C fan/gas 6. Place the bacon on a rack over a baking sheet. Cook for 10 mins until starting to turn crispy, then remove and brush with maple syrup on both sides. Cook for a further 2–3 mins, or until cooked to your liking.

  2. Fry your eggs and place 1 on the base of each toasted brioche bun. Top with the glazed bacon, a dollop of ketchup and the lid of the bun.

HANGOVER REMEDY

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Coconut green smoothie

Feel shaky from all those toasts last night? Have no fear — you can easily hydrate and replenish all that lost potassium, vitamin C, fiber, antioxidants, and natural sugar in one shot with this smoothie:

1 banana

1 cup of unsweetened Greek yogurt

a handful of beet greens

1 tablespoon coconut oil

½ cup strawberries

½ cup coconut water

ice.

Adding fat to greens helps you absorb the nutrients so don’t be shy with that coconut oil. All you need to do now is kick back to the MANPEDIA Sunday recovery playlist…