Finding it harder to bounce back after a few drinks the night before as you get older? You’re not alone. It’s a physiological reality that our bodies become less efficient at processing alcohol as we hit our 30s.
While you may not experience the delirious room spinning and next-day nausea of a teenager after a brush with a terrible spirit, it can certainly take longer to recover from a boozy session.
Hangovers aside, alcohol affects sleep and impacts on our quality of life as we get older, says registered nutritionist Rob Hobson, who now in his late 40s has experienced this first-hand. "Even moderate drinking can noticeably affect my sleep quality, energy and recovery the next day, and I think that’s one of the hidden effects of alcohol people become more aware of with age," he says. Research shows that drinking even small amounts can disrupt deep sleep (REM), so you feel less refreshed the next day.
You’re more conscious of the knock-on effect alcohol can have on training, mood, productivity and food choices, says Hobson. "In your 20s you can often brush it off more easily, whereas later on you notice the cumulative impact much more quickly."
"That doesn’t mean I think people can’t enjoy alcohol as part of a healthy lifestyle. For me, it’s more about moderation and actually enjoying it when I choose to drink, whether that’s a good glass of wine or a cold beer rather than drinking for the sake of it," he says.
As a woman in her early 60s, who has been studying wine and working in wine for the last eight years, I’ve become more mindful about what and how much I drink. My hangover symptoms tend to be tiredness rather than a headache. This is down to drinking less and when I do drink, choosing better quality, small production wines produced either sustainably, organically or biodynamically.
These bottles aren’t ultra-processed or subject to adjustments, such as adding acid or sugar to balance the end product. They’re made with grapes grown for concentrated flavours. Pairing good wine with good food is another sensible decision, although something my younger self starting out in journalism was less concerned about.
Why alcohol gets harder to process
The rate at which our livers metabolise alcohol slows down as we get older, says registered dietitian Amanda Ursell. This is exacerbated by the fact we start to shrink in height and lose muscle at a rate of 3-5% each decade after the age of 30, so we have less muscle to retain water which creates higher blood alcohol concentrations.
"On average our bodies break down alcohol at a rate of about one unit per hour, but as we grow older, it could take up to twice as long," says Ursell. "When you’re older, there’s even a chance there’ll be alcohol in your body the next day after a late, heavy night," she says.
This is why intergenerational parties, such as weddings and celebrations, can hit older people harder, she says. The best advice is don’t try to keep up with the young ones!
There can be gender differences too. As a short, slim-built woman I’ve often struggled with hangover symptoms compared to my 6ft partner and my tall late father. Women’s bodies generally have less water than a man’s, so the alcohol in our bloodstream reaches higher levels even if we drink the same amount as our male companions, says Ursell.
How efficiently our liver works is another factor when it comes to hangovers. Our liver uses two enzymes to deal with alcohol. One breaks down ethanol into acetaldehyde – a toxic by-product that’s the main cause of hangover symptoms – and a second enzyme breaks down acetaldehyde into acetate, which is further broken down into water and CO2 and eliminated by our bodies.
Drinkers who get mild hangovers most likely have a fast reaction from both these enzymes, so can eliminate the toxins faster, says Ursell. Others have slow enzyme reactions, which means the acetaldehyde stays in their system for longer, making them feel much worse for wear the next day, she says.
Why it’s important to drink less as we get older
Regularly exceeding recommended weekly alcohol levels as we get older puts us at a higher risk of cancer, osteoporosis, diabetes, high blood pressure, memory loss, mood and cognitive disorders. Older adults can suffer from balance problems and falls because drinking slows down reaction time and coordination.
"Older people are more likely to be taking medication, which adds another layer of things to think about," says Ursell. That’s because alcohol and meds can have serious consequences. Check this list for medications and the side effects when you drink alcohol. "Even taking OTC aspirin and alcohol is dangerous as this combo can cause intestinal bleeding. Alcohol can also worsen chronic pain and cause inflammation," she says.
Strategies for avoiding a hangover
- Eat! Lower the effect of drinking any amount of alcohol by eating before or drinking during your meal. "Drinking alcohol on an empty stomach leads to a faster rise in blood alcohol concentration and it can irritate your gut lining," says registered nutritionist Gopi Chandratheva.
- Drink more water "Drinking alcohol may alter your thirst sensation, which potentially means you drink less water, become dehydrated and suffer from a dry mouth and headaches," says Chandratheva.
- Go lower or alcohol-free Set new habits by choosing lower or alcohol-free drinks, having a single shot instead of a double, sipping slowly, reducing the amount you drink overall and dilute drinks with tonic or soda water, says Chandratheva.
- Factor in alcohol-free days Keep within the maximum 14 alcohol units a week, but pencil in three or more days off, ideally in a row, to give your liver time to recover. Download the Tracker App from Drinkaware to keep count.
Too late, you’ve overdone it…
Unfortunately, there is no magic ‘hangover cure’ food, says Hobson, author of The Low Appetite Cookbook. "But after a night of drinking, I would generally think about three things – hydration, blood sugar stability and getting some decent nutrition back into the day," he says.
"Alcohol can affect appetite and leave you craving salty, fatty or sugary foods the next morning, which is completely normal but I think your best bet for brunch is going to be a balanced meal that includes protein, fibre, fluid and colourful plant foods rather than getting seduced by the classic greasy fry-up!"
Hobson suggests:
- Eggs on wholegrain toast with avocado and tomatoes
- Greek yogurt with berries, oats and nuts
- A simple brunch bowl with smoked salmon, eggs, beans and greens.
"These sorts of meals help provide protein for fullness and recovery, fibre to support gut health and blood sugar control and key nutrients like potassium, magnesium and B vitamins that are associated with energy metabolism.
If the hangover is really bad then maybe something more liquid like a smoothie may be easier to get down and you can make it more nutritionally dense by adding spinach, berries, seeds or even a protein powder.
Hydration is important too because alcohol increases fluid losses so just drinking enough water alongside breakfast can make a big difference. If someone has had a particularly heavy night or been sweating a lot, then including fluids with some sodium such as a soup, eggs, and lightly salted foods may help people feel better hydrated as this works as an electrolyte," he says.
Do you need a supplement?
"Regularly drinking alcohol means you can become deficient in folic acid, B vitamins, vitamin A, calcium, magnesium, iron and zinc," says Chandratheva.
Over time, alcohol can irritate the gut and reduce nutrient absorption, increase the loss of minerals in your urine and affect how nutrients are stored and processed in the liver, she says.
"Magnesium levels are often depleted because alcohol increases visits to the loo. Low magnesium levels may contribute to fatigue, poor sleep, muscle cramps and headaches. B vitamins, particularly B1 and B12, are also important because they support energy production, nerve function and brain health," says Chandratheva.
That said, supplements shouldn’t be seen as a way to cancel out the effects of drinking, says Chandratheva.
Is coffee good or bad for my liver?
Evidence shows that drinking between two to four cups of coffee daily can reduce the risk of liver damage such as scarring and cirrhosis. The polyphenols (antioxidants) in coffee help reduce inflammation in the body and help protect against heart disease. The polyphenols in your coffee will be significantly higher if you make it using ground coffee in an AeroPress rather than a cafetière. Drinking it black also delivers more polyphenols as milk blocks their uptake in the body.
If you’ve been overdoing it long term…
If you’ve been regularly drinking more than 14 alcohol units a week, ask your GP for a liver fibrosis test. This could be a blood test or a type of scan that checks whether your liver is likely to have any scarring (fibrosis). Detecting liver disease early can make a big difference.
Want more like this? Try:
How to drink responsibly
How many units are in alcoholic drinks?
How many calories are in alcohol drinks?
Non-alcoholic drinks recipes
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Drinkaware is an independent charity which aims to reduce alcohol-related harm by helping people make better choices about their drinking. It provides impartial, evidence-based information, advice and practical resources, raising awareness of alcohol and its harms, and working collaboratively with partners. Visit the Drinkaware website for more information.
source https://www.bbcgoodfood.com/health/why-your-hangovers-post-40-feel-so-much-worse-and-what-to-do-about-it
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