My weekend consisted of hedonistic Pride revelry. I took refuge from the heat in a fetid alleyway that reeked of dick cheese. My only calories consisted of Lowenbrau. I danced for about three days straight, my white dress got so dirty and swassy it started turning translucent. After three days of 33-degree party, my brain has all but dried up. I knew a guy who would prep for benders by eating a pile of raw peppers.  That’s too crunchy for me. I have friends who swear by the curative powers of a McDonald’s cheeseburger. Others like to postpone the agony with breakfast Caesars. I know that neither can be THAT swell on your system, so I caught up with Samantha Logan (PhD(s), Human Health & Nutrition Sciences MSc, BEd, BSc, FIS), owner of Madoc Soap Company, for tips!

Question 1:

What are the best ways to get back to normal after a weekend of too much party excess? Is there any sort of supplements to take to replace fluids, serotonin? Etc.?

• Alcohol is a diuretic resulting in excessive urine production.  Consequently, dehydration is a major concern after a weekend of drinking and may be responsible for many of the symptoms associated with boozing (headache, thirst, dizzy, fatigue).   As a result, attention to fluid intake is of pivotal importance along with ensuring electrolytes are replenished. Low-calorie (low-sugar) electrolyte beverages are preferred which will help to replace lost fluid and electrolytes to regain fluid homeostasis.
• Serotonin itself isn’t in food. It’s a neurotransmitter released into the synapse and bloodstream. However, certain foods cause serotonin to be released (see foods below).
• Serotonin production is sensitive to the supply of tryptophan in the diet. Serotonin is made from the amino acid, tryptophan.  Tryptophan is derived from food (see food sources below) and is transported to the brain to make the neurotransmitter serotonin. In brain cells, vitamin B6, along with neuronal enzymes convert tryptophan to serotonin. Serotonin is stored in vesicles in the axon terminal of nerve cells, where it is released into the synaptic cleft or blood stream and used as a molecular messenger (neurotransmitter) to carry information from one neuron to the next or carry information around the body to produce the appropriate physiological response.
• Increased serotonin circuit activity tends to activate abnormal behaviors, such as seen in some people during excessive alcohol consumption.

Food Sources that help produce serotonin levels: 

• A multivitamin-multimineral is a great way to ensure adequate dietary intake of required nutrients, but it does not replace a well-balanced diet

• B-vitamins:
• Food Source:
• Brown rice, chicken, corn, eggs, green leafs, legumes, meat, nuts, peas, sunflower seeds, nutritional yeast).  Nutritional yeast is a source of B12 for vegetarians, since B12 is only found in animal products.
• Calcium:
• Food Source:
• almonds, brewer’s yeast, green leafs and cruciferous vegetables, fish with bones, sesame seeds, tofu

• Magnesium (green leafy vegetables, brown rice, sesame seeds, shrimp, salmon)

• Tryptophan (turkey, fish, nuts, eggs, soy foods, and beans all contain generous levels of tryptophan).

• Essential fatty acids necessary for serotonin production are the omega 3’s (fish oils found in mackerel, salmon, sardine, tuna; walnut oil, flax oil) and 6’s (canola oil, chicken, eggs, flax, grape seed oil, safflower oil, sunflower oil, turkey, wheat germ oil)

• Gamma-Linolenic Acid (black current oil, bluegreen algae, borage oil, evening primrose oil). 

• Exercise to feel good!! Exercise produces an anxiolytic effect reducing anxiety, along with being a natural stimulator of many important “mood” hormones, including serotonin, dopamine, and endorphins (our natural pain killers). 20-30 min of continuous physical activity will help someone feel better.

Food Sources that deplete serotonin over time and which may exacerbate the effects of a hang-over:

• Avoid the stimulant cycle: Avoid food and beverages that provide temporary relief or a lift, but actually deplete and blunt chronic release of valuable hormones (caffeine, refined carbohydrates, chocolate, sugar as well as the heavier stimulants like cold remedies, alcohol, street drugs, diet pills and tobacco).

Question 2:

How can you make your skin look normal and vigorous after you’ve been dancing in a sweaty parking lot for three days?

• Alcohol is a major dehydrator of your skin, so with regard to dietary intake strategies, follow the food list above and make sure to consume several cups of water and as many food-sourced antioxidants as possible.  There are numerous companies out there with wonderful products containing powdered veggies and fruits which you can include in addition to a whey protein beverage to create an antioxidant & phytochemical-packed smoothie complete with protein and carbohydrates–the fuel you need to recover after the previous night.  This may be an alternative if you are not feeling up to biting into an apple or slicing a cantaloupe. 

• With regard to immediate outer appearance, it is always beneficial to wipe away last nights’ debauchery with an invigorating clay masque–I suggest one involving Dead Sea Mineral Mud, as it is a natural way to exfoliate the skin while preserving its softness.   The next step is using a facial crème containing alpha-hydroxy acid to advance the tightening effect.  Lastly, puffy eyes are often a problem and there are numerous solutions, my favorite of which involves prior planning by placing a spoon in the freezer, wrapping it in paper towel and resting it against the eye area. 

Question 3:

Are there any foods that you can eat to get your body back to feeling ‘normal’? What is the best meal to eat after going a little overboard on the weekend?

• See food sources above 

• The best meal would be a meal containing mineral and vitamin rich foods that contain no stimulants and naturally produce serotonin.

• Below are some examples of excellent sources B vitamins:

• Vegetables:
• Bell peppers, spinach, baked potatoes (skin included), green peas, yams, broccoli, asparagus and turnip greens.
• Meat:
• chicken, turkey, beef, and game meats are all excellent sources of the nutrient. One serving of roasted chicken breast contains as much as 0.64mg of B6 and the same amount of turkey contains 0.54mg. Because meats are easy to incorporate into your diet through simple recipes and even snacks such as sandwiches, increasing your B6 intake by the consumption of meats is simple and effective.
• Fish: fish are rich in vitamin B6.
• Cod, salmon, halibut, trout, tuna and snapper are just some examples of fish which contain high levels of B6 and can form part of a healthy, balanced diet. Yellowfin tuna is one of the best dietary sources of vitamin B6 with 1.8mg found in a single serving. In addition to this, it is one of the healthiest sources of the nutrient. A serving of baked snapper or salmon contains 0.52mg and halibut contains 0.45mg.
• Whole grains:
• Whole-grain bread, cereals, bran, quinoa, and other wholegrains are rich in vitamin B6 and are probably already part of your daily diet. Wheat germ contains 3mg of vitamin B6 per 100g, making it one of the most valuable sources of the nutrient.
• Nuts:
• Almonds, sunflower seeds, cashews and hazelnuts, which contain 0.6mg of 6 per serving — are all good sources of vitamin B6 and can be eaten as snacks or added to popular recipes.
• Beans:
• Chickpeas, lentils and soybeans are just some examples of vitamin B6-rich beans and legumes. Kidney beans are another good source of the nutrient.

• Supplements/Functional Foods:

• Ionix Supreme is my personal favorite supplement source for B-vitamins.  This is mixable in a drink, so not only are you increasing you water consumption but you are also supplementing your intake. 

Question 4:

Is there anything really THAT dangerous about dancing in the hot sun all weekend? Is heat stroke a myth made up by people trying to get out of work after a holiday weekend?

• Dangers:
• Dehydration — ensure you consume plenty of fluid
• Excessive sun exposure — wear a hat, sunglasses, and wear plenty of sunscreen. Try to dance in the shade as much as possible.
• Heat stroke due to a high core temperature

• Avoid heat stroke:
• Keep hydrated! Always have cold water with you. Ensure you drink before you are thirsty as the perception of thirst lags behind your need for fluid.
• Avoid long hours in direct sunlight — find a shady spot to sit and enjoy the outdoors
• Wear a hat, sunglasses, and sunscreen
• Help regulate your core temperature by avoiding direct sun exposure, drink plenty of cold fluid, and find an air conditioned outlet you can go into in order to cool yourself off.
• Keep a cooler filled with ice close by to place your hands in, which will help cool your body temperature to avoid heat exhaustion.
• Avoid high intensity exercise for > 30 min in hot conditions

• Symptoms of heat stroke:
• Fatigue, dizziness, vomiting, nausea, absence of sweating, headache, muscle cramps, high body temperature, rapid pulse, confusion, agitation, hallucinations, flushed hot red and sometimes dry skin, disorientation, seizure and if severe coma.
• Heat stroke is a medical emergency, and if not treated properly and promptly, it may be fatal.

Question 5) Is there any sort of pre-emptive strike you can do to prevent damage BEFORE you go out partying?

No, alcohol and drugs are toxins to the body. No matter what you do prior to partying the physiological response will be the same, manifested in the symptoms (headache, thirst, fatigue, nausea, etc.) in an attempt to regain a balanced internal environment. 

One can decide to drink water during the evening instead of only alcohol to help prevent to much excessive fluid loss through urine production, and/or eat some salty peanuts that the bar provides.  The salt will help reabsorb fluid in the kidneys, which may help prevent excessive fluid loss and the symptoms of dehydration the next day.

Question 6) How do you get rid of a hangover headache? How do you get your brain to start feeling smart again?

The post-party headache is typically due to dehydration and a lack of sleep.  Ensure you consume fluid throughout the evening, besides alcohol, to help prevent the dreaded headache the next day.

Drink plenty of fluids the next day, as typically most people with a hang over are extremely thirsty due to being dehydrated.  Avoid caffeine, as this will contribute to diuresis and the symptoms of dehydration (headache, fatigue, nausea).

Tiffy Thompson is a writer and illustrator for the Toronto Standard and is on the mend!  Follow her on Twitter at @tiffyjthompson. 

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