Alcohol Damage Control

Piggybacking off our last issue Understanding Alcohol's Effect on Your Body and Mind, today we're diving into some fascinating insights from Dr. Rhonda Patrick about mitigating the affects of hitting the sauce. Dr. Patrick is a renowned health researcher known for her deep dives into nutrition, health, and wellness topics, all backed by science. She'll help us tackle the complex topic of alcohol—its effects, the safest levels to consume, and how to reduce the potential damage.

The Big Picture: Alcohol and Health

First off, Dr. Patrick makes it clear that from a health standpoint, the optimal number of drinks per week is zero. That's not exactly surprising, but she acknowledges that alcohol is a part of many social occasions, and many of us enjoy a drink or two. For those who choose to drink, she emphasizes that it's all about finding the lowest-risk way to do so.

Avoiding Binge Drinking

One major point she stresses is the importance of avoiding binge drinking—that means no four or five drinks in a single night. Binge drinking has been linked with various negative health effects, even if your weekly total is otherwise low. So, if you do decide to drink, it's better to spread those drinks out rather than have them all at once.

Timing and Meals Matter

Dr. Patrick also shares some insights on timing and how to minimize the effects of alcohol on your sleep. Drinking earlier in the evening, at least four hours before bedtime, can help reduce its impact on sleep quality. Eating a meal before drinking—especially one that includes some fruit—and staying well-hydrated with water and electrolytes can also help reduce alcohol's effects, though most of this is based on anecdotal evidence.

If you want to go a step further, she suggests taking magnesium glycinate before bed on nights when you've been drinking. Alcohol tends to deplete magnesium, and this supplement might help with sleep quality.

What Causes a Hangover and How to Mitigate It

A hangover is essentially your body's response to alcohol toxicity, dehydration, and the impact of congeners—chemical byproducts produced during fermentation. Symptoms include headaches, fatigue, nausea, and a general feeling of discomfort. Dr. Patrick shares some insights into the factors contributing to hangovers, as well as potential remedies.

First, certain types of alcohol are worse than others when it comes to hangovers. Drinks like whiskey, brandy, and red wine contain higher levels of congeners—toxic byproducts of fermentation—which can worsen hangover symptoms. Clear spirits like vodka, tequila and gin as well as beer tend to have fewer congeners and may lead to less severe hangovers.

The number one driver of a bad hangover is dehydration, which is why staying hydrated before, during, and after drinking is crucial. Consuming water along with your alcoholic drinks and rehydrating before bed can help alleviate some symptoms. Dr. Patrick also mentions that fructose, found in fruits or honey, may help speed up alcohol metabolism and reduce hangover severity. This is because fructose enhances the breakdown of alcohol, potentially helping you feel better sooner. Having a piece of fruit with your drink or eating a meal that includes honey could make a difference.

The Role of Vitamins and Supplements

Dr. Patrick discusses the effects of certain vitamins and minerals on alcohol metabolism and hangover mitigation. Vitamin B3 (niacin) and zinc are particularly important because they help convert alcohol into less harmful substances in the body. Alcohol can deplete these nutrients, so ensuring adequate intake either through diet or supplementation is a smart move, especially if you've been drinking.

Some supplements that might help with hangovers include liposomal glutathione and N-acetylcysteine (NAC). Both of these supplements work to increase glutathione levels in the body—a powerful antioxidant that aids in detoxifying alcohol. NAC, in particular, is a precursor to glutathione and has been shown to help support liver function, which is crucial for processing and breaking down alcohol. Another supplement option is sulforaphane, a compound found in cruciferous vegetables, which has been shown to boost glutathione levels and potentially reduce some of the negative effects of alcohol.

A simple and cost-effective approach is to take a multivitamin after a night of drinking. Alcohol can deplete several key vitamins and minerals, including B vitamins, zinc, and magnesium—all of which play roles in metabolizing alcohol and reducing its harmful effects. Keeping your micronutrient levels in check is important, whether you drink or not.

Avoid NSAIDs and Acetaminophen

One thing to avoid, though, is using painkillers like ibuprofen (an NSAID) or acetaminophen to combat a hangover. Mixing these with alcohol can increase liver toxicity or slow down alcohol metabolism, making things worse. Acetaminophen, in particular, can be especially dangerous when combined with alcohol because it puts additional strain on the liver, which is already working hard to metabolize the alcohol. NSAIDs like ibuprofen can irritate the stomach lining, which can be further aggravated by alcohol, potentially leading to gastrointestinal issues.

Do Hangover Remedies Like ZBiotics and Dihydromyricetin Work?

Dr. Patrick also discusses some of the more popular hangover remedies on the market, such as ZBiotics and dihydromyricetin (DHM). ZBiotics is a probiotic drink that claims to help break down acetaldehyde, a toxic byproduct of alcohol metabolism that contributes to hangovers. While the science on this is still developing, some people report feeling better after using it. However, it's important to note that individual responses can vary, and more research is needed to confirm its effectiveness.

Dihydromyricetin, on the other hand, is a compound derived from the Japanese raisin tree that has been studied for its potential to reduce hangover symptoms. DHM is believed to help the liver metabolize alcohol more efficiently and may also reduce some of the neurotoxic effects of alcohol. Some small studies have shown promising results, but again, more research is needed to fully understand its effectiveness and safety.

Exercise and Sauna for Hangovers

If you're dealing with a hangover, one of the best things you can do is get moving. Dr. Patrick emphasizes that exercise can help alleviate hangover symptoms by boosting endorphin levels, improving circulation, and helping your body eliminate toxins through sweat. However, it's important to listen to your body—intense exercise might not be the best idea if you're feeling particularly unwell. Light activities like walking, stretching, or yoga can be more manageable and still provide benefits.

Saunas are another potential remedy for hangovers. Sweating in a sauna can help your body get rid of toxins, including alcohol metabolites. However, staying hydrated is crucial if you decide to use a sauna, as dehydration is already a major factor in hangover severity. Dr. Patrick advises caution, especially if you feel dizzy or lightheaded, as the combination of dehydration and heat could make you feel worse.

Exercise Is Key

If you do drink, one of the best things you can do to mitigate the negative effects is to live an overall physically active lifestyle. Studies, such as one published in the British Journal of Sports Medicine (a peer-reviewed journal in sports medicine), have shown that regular exercise can lessen the risks associated with alcohol consumption, even greatly reducing the link between drinking and cancer risk.

The American Cancer Society also emphasizes that staying physically active is crucial for reducing the risk of various diseases, including those potentially exacerbated by alcohol.

Of course, this doesn’t mean you can have extra drinks just because you exercised—but it does suggest that staying active can help your body handle things better if you do decide to have a drink or two. Physical activity also boosts your overall health and resilience, making it easier for your body to bounce back from occasional indulgences.

Ultimately, Dr. Patrick's message is about being realistic and making informed choices. If you struggle with substance use or have a family history of substance abuse, it might be best to avoid alcohol altogether. But if you enjoy an occasional drink, you can make it part of a healthy lifestyle by keeping your intake low, staying active, and using some of these damage-control strategies.

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.