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How To Cure A Hangover: Learn These 12 Tips

How To Cure A Hangover: Learn These 12 Tips

Many of us enjoy the buzz you get from drinking alcohol, but the incessant hangover you can suffer from the next day often feels like a cruel punishment. It can stop you from carrying out the plans you had for the day and may even prevent you from turning up to work. But if you drink smart you may save yourself from this unwanted headaches and feelings of tiredness. Here are some tips that will guide you through what to do: before your drink; while you drink; and the morning after, that will help you cure a hangover.

Tips to do before you drink:

1. Drink lots of water

drink water

    In order to wake up feeling fresh the day after you drink, it is important to make sure you are not dehydrated before you start drinking. Drinking alcohol blocks the production of a chemical called vasopressin. This helps our kidneys send water straight to the bladder instead of absorbing water into your body. In fact, drinking alcohol can mean that you expel up to four times as much water as usual. This can lead to dehydration which is the main cause of hangovers headaches and dry mouths. So before you start drinking make it your aim to drink a lot of water; you can drink up to eight glasses a day.

    2. Eat greasy food

    burger1

      Food helps to slow the absorption of alcohol. In particular, if you eat a greasy meal before you drink, the fat will line the walls of your stomach. This will help slow down the rate at which the alcohol reaches the blood stream, which means that it takes longer for you to become intoxicated. You can also drink a full glass of milk or a shot of olive oil may help.

      Tips to do while you drink:

      3. Try not to mix

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      mix drinks

        Different types of alcohol have different chemicals including  different levels of congeners. This is why different alcohols have slight different effects. If you drink different alcohols at the same time they can end up mixing badly. By sticking to one type of drink you will minimize your chances of winding up with a thumping headache the next day.

        4. Take it slow

        drink slowely

          It is important to pace yourself when drinking. The NHS recommends that men should not drink more than 3-4 units of booze in one day. For women the recommended amount is 2-3 units. A beer is approximately 2-3 units while a glass of wine is about 1.5 units. It takes approximately 1 hour to break down 1 unit of alcohol and this is why you should not drink too fast. If you drink too fast, you do not give your body time to break down the alcohol and this is when you can start seeing unwanted side effects. If you leave a gap between drinks you allow your body to process the alcohol and this in turn will lessen you chances of getting a hangover.

          5. Drink Sprite

          sprite

            In a 2013 study published in the journal Food and Function, Chinese researchers found that drinking caffeine-free soda helps the body better metabolize alcohol. It does this by speeding up a person’s ability to process aldehyde dehydrogenase (ALDH). ALDH is believed to be the cause of hangover symptoms. So drinking fizzy drinks while you drink alcohol will have you ward of a hangover.

            6. Keep drinking water

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            drinking water

              It is well-known that alcohol is a diuretic. Daniel K. Hall-Flavin, M.D., a consultant at the Mayo Clinic recommends us drinking 16-20 ounces of water before going to bed. He also suggests us ordering a glass of water with every beer we drink to replace fluids we will lose when we drink.

              Tips to do the morning after:

              7. Get some rest

              person sleeping

                Getting some sleep will help your body recover. Staying in bed for an extra hour or two will help your body get the rest it needs. You may need to postpone any plans you have for your day. However, if you need to work, you better take an aspirin and show up.

                8. Keep drinking water or juice

                drink juice

                  You still need to keep your body hydrated. Replenishing your body with water or fruit or vegetable juices will help restore your body to its desired equilibrium. One restorative drink is lemon juice added to warm water.

                  9. Eat toast or cracker

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                  toast

                    Toast or crackers are a great food to eat if you have been vomiting the night before. Dr. Hall-Flavin says that carbs can help boost your blood sugar levels the morning after.

                    Under normal circumstances, when your blood sugar levels are low, your liver will kick in and produce more glucose from stored carbs. However, if you have been drinking too much, your liver will focus on metabolizing the alcohol instead. As a result, you will have low blood sugar levels and have feelings of irritability and tiredness.

                    10. Drink coffee and take an aspirin

                    drink coffee1

                      In a 2010 study published in the journal PIOS ONE, it was found that caffeine in coffee and the anti-inflammatory ingredients of aspirin reacted against the chemical compound of ethanol (pure alcohol). Ethanol brings on headaches because of the chemical acetate.

                      However, it is important to be aware that coffee does dehydrate. It will however cause a spike in adrenaline, which will give a false energy boost. Be careful when drinking coffee and taking painkillers at the same time.

                      11. Take a shower

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                      shower

                        Taking a cold shower will help to freshen you up and liven your senses. You may also like to try switching between cold and hot water. But be careful when doing so as you may shock your body which could do more damage.

                        12. Exercise

                        exercise

                          The endorphins release when you exercise to enhance your mood. It will also help to burn off the calories you gain when drinking alcohol. However, make sure that you drink water when exercising so you don’t become more dehydrated. It may take some willpower to get moving but it will surely help make your body and mind feel better.

                          We have gone through 12 tips that will help you to wake up without the dreaded hangover after a night of drinking. So remember these suggestions when you hit the bar next time.

                          Featured photo credit: Rinse Daily via rinsedaily.com

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                          Rebecca Beris

                          Rebecca is a wellness and lifestyle writer at Lifehack.

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                          Last Updated on October 15, 2020

                          10 Lower Body Workouts Anyone Can Try at Home

                          10 Lower Body Workouts Anyone Can Try at Home

                          Are you having a hard time going to the gym for strength and conditioning? Do you want to work on your lower body strength but aren’t sure where to start? In this article, we’ll be breaking down 10 lower body workouts anyone can try at home. No gear is needed for these workouts, just some space and a bottle of water waiting nearby.

                          What Do Lower Body Workouts Target?

                          When you tackle a lower body workout, you’ll be focusing mostly on leg workouts that strengthen your thighs and calves

                          .

                          However, a lower body workout can also be great for strengthening your hips, glutes, and core, as well as stabilizing your knee and ankle joints[1].

                          Major muscle groups for lower body workout

                            Building lower body strength is key to helping you move through your day without pain and stiffness[2]. It can also help you achieve your other workout goals.

                            Do you want to train for a marathon? You’ll definitely need to build up your leg muscles. Do you want to start endurance training? It’s hard to do if your legs and glutes get tired before your heart rate goes up.

                            To get started, try a lower body workout from the list below.

                            10 Great Lower Body Workouts

                            This will give you an overview of some workout combinations that will help you build lower body strength using your own body weight. In the next section, we’ll go deeper and give you an overview of each major exercise.

                            1. The Starter Workout

                            3 sets of 8-12 reps of:

                            • Squat
                            • Single Leg Deadlift
                            • Glute Bridge

                            (30 sec to 2 min rest between each set)

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                            2. The 7-Minute Workout

                            3 rounds of 30 seconds of each exercise:

                            • Walking Lunges
                            • Quarter Squat
                            • Step Up
                            • Single Leg Deadlift

                            (1 min rest between each round)

                            3. The Unilateral Workout

                            4 sets of 16 reps of:

                            • Reverse Lunges
                            • Single Leg Deadlift
                            • Skater Squat
                            • Single Leg Glute Bridge

                            (30 sec to 1 min rest between each set)

                            4. The Endurance Workout

                            2 sets of 20-50 reps of:

                            • Squat
                            • Walking Lunge
                            • Single Leg Deadlift
                            • Glute Bridge

                            (1-2 min rest between each set)

                            5. The Back-to-Back Lower Body Workout

                            5 rounds of 10 to 20 seconds of each exercise:

                            • Skater Squat
                            • Step Up
                            • Single Leg Deadlift
                            • Single Leg Glute Bridge
                            • Quarter Squat

                            (30 min rest between each round)

                            6. Strength Lower Body Workout

                            5 to 10 sets of 4 reps of:

                            • Walking Lunge
                            • Single Leg Deadlift
                            • Squat

                            (30 sec to 2 mins of rest time between sets)

                            7. Glute Burner Workout

                            4 sets of 10-30 reps of:

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                            • Walking Lunge
                            • Single Leg Deadlift
                            • Single Leg Glute Bridge
                            • Quarter Squat

                            (1 min of rest time between sets)

                            8. The Advanced Lower Body Workout

                            3 rounds of 20 seconds of:

                            • Squat
                            • Walking Lunge
                            • Skater Squat
                            • Reverse Lunge
                            • Glute Bridge
                            • Single Leg Deadlift

                            (2 mins of rest time between sets)

                            9. The Quick Lower Body Workout

                            2 sets of 10 reps of:

                            • Reverse Lunge
                            • Step Up
                            • Single Leg Deadlift

                            10. The 100 Repetition Challenge

                            2 sets of 50 reps on each leg of:

                            • Walking Lunge
                            • Single Leg Deadlift

                            (4 mins of rest time between sets)

                            Lower Body Workout Exercise Breakdown

                            Here’s the breakdown of the lower body exercises[3] that you found in the workouts listed above.

                            1. Squat

                            Squat
                              A squat is a compound movement which uses the major muscle groups of the lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).
                              How to Do a Squat

                              Place feet hip-width apart or a little wider. Your toes should be pointed slightly out, arms out in front of you. Sit into your heels until your thighs are parallel to the floor. Drive through the heels, return to the starting position, and repeat.

                              2. Walking Lunges

                              Walking lunge for lower body workout

                                A lunge is a complex movement that focuses mostly on thigh and knee strength, but it also gets into the glutes and core.

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                                The walking lunges are a harder version of a split squat, which is stationary. It then adds the component of stepping and keeping balance, which engages the gluteus medius, as well as allowing a larger range of motion.

                                3. Reverse Lunge

                                Reverse lunge

                                  A reverse lunge is very similar to the split squat, but instead, after every rep, you are returning to the starting position and stepping back.

                                  By reverse stepping, you are allowing for more emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

                                  4. Quarter Squat

                                  Quarter squat for lower body workout

                                    A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps.

                                    5. Skater Squat

                                    Skater squat

                                      A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion, which fires up both the hamstrings and glutes.

                                      6. Step up

                                      Step up for lower body workout

                                        The step up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing steps up during a lower body workout will not only get the glutes going, but the quadriceps as well.

                                        7. Glute Bridge

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                                        Glute bridge

                                          Glute bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension, which the main movement of the gluteal muscles.

                                          8. Single Leg Glute Bridge

                                          Single leg glute bridge for lower body workout

                                            Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt.

                                            9. Single Leg Deadlift

                                            Single leg deadlift

                                              Single leg deadlifts engage the entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts and engage the core while you’re at it.

                                              Before and After Working Out

                                              Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up.

                                              Even if you’re doing an at-home workout, use dynamic stretching or some light jogging[4] as a warm up before starting the lower body workouts.

                                              Try these quad stretches to get started:

                                              Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                                              Final Thoughts

                                              Completing a lower body workout can help you look and feel great, but it can also help you engage more fully with your daily activities and keep you healthier in the long run. Get started with any of the above exercises today.

                                              More on Strengthening the Lower Body

                                              Featured photo credit: Benjamin Klaver via unsplash.com

                                              Reference

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