Plan A: Avoid a hangover
Always drink on a full stomach - this slows alcohol absorption so it is metabolised before it reaches your brain.
If you are going out to a party and don't expect to eat until later, have a substantial snack, such as a sandwich, before going out. Full fat yoghurt is especially helpful as it contains substances that help protect the stomach lining from alcohol.
Consider taking milk thistle (silymarin) extracts, as this can protect liver cells from the poisonous effects of excess alcohol. It works by maintaining levels of glutathione, an enzyme that is needed to break down alcohol and other liver toxins.
Silymarin also seems to alter the outer structure of liver cells so poisons don't penetrate as readily. In addition, it helps the liver regenerate itself after damage. As an antioxidant, silymarin is at least 200 times more potent than Vitamin C or E.
Alternate alcohol with non-alcoholic drinks and/or drink cocktails containing plenty of non-alcoholic mixers, like spritzers.
Take supplements containing antioxidants (eg Selenium plus vitamins A, C and E).
Drink according to your size. If you weigh 10 stone, you cannot handle as much alcohol as someone weighing 14 stone so don't try to keep up with anyone else. Women don't handle alcohol as well as men, as we tend to have a higher body fat percentage, which soaks up the alcohol then slowly lets it back out again.
Before going out to celebrate, take a B group vitamin supplement (50mg to 100mg) plus 1g to 2g vitamin C, as these are used up while metabolising alcohol and lack of them can contribute to hangover symptoms.
Drink more slowly, as slower drinking means alcohol is metabolised before it can build up in your bloodstream to affect the brain.
Avoid too many sparkling alcoholic drinks like Champagne or rum and coke, as the bubbles speed up alcohol absorption and get you more drunk, more quickly.
Avoid drinks containing congeners - substances that add flavour and colour to alcohol but increase the agonies of excess.
Among the spirits, vodka and gin are kindest, while Cognac, brandy and whisky trigger the worst hangovers. Similarly, red wine contains tyramine, a chemical that can produce a severe headache in some people.
Drink at least half a litre of water or fresh orange juice before going to bed to help overcome the dehydrating effects of alcohol. It's also worth taking 1g vitamin C.
If Plan A fails, then revert to Plan B to help reduce the severity of symptoms and hasten recovery...
Plan B: When prevention fails
Take 1g vitamin C three times a day. This is a powerful antioxidant that neutralises harmful chemicals produced when metabolising alcohol. If you're prone to indigestion, take a non-acidic, pre-digested form of vitamin C (known as Ester-C) which is now included in many brands.
Drink a pint of water on waking and maintain a good fluid intake throughout the day. To replenish potassium and other important salt levels, take electrolyte solutions (made up from sachets or effervescent tablets) available from pharmacies.
If you don't have any, a good substitute is clear consommé soup (if necessary, made from stock or cubes).
Drink a large glass of fresh orange juice, which contains fructose, a fruit sugar that accelerates the removal of alcohol from your system.
Eat yeast extract or honey on toast for breakfast. Honey is a concentrated source of fructose that will also raise your blood sugar level. Baked beans on toast is another good combination, if you can stomach it!
Take extracts of globe artichoke (Cynara scolymus) which have liver-regenerating effects similar to those of milk thistle. Cynara also stimulates bile production and can quickly relieve symptoms due to insufficient bile production such as nausea, bloating and indigestion – often within an hour.
Take B-complex vitamins to replace those used up whilst metabolising all that poisonous alcohol.
Drink black coffee or consider taking guarana supplements to help kick-start your day. These are available as chewing gum, buzz bars, capsules or powder.
If all else fails, take to the sofa or rest in bed if necessary until the effects wear off, then promise yourself you won't do this again!
