Health is Wealth
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When you’re pregnant, it’s important to eat a healthy diet that provides the nutrients you need. That helps keep you feeling your best and promotes healthy fetal development. But pregnancy also puts you at higher risk for foodborne illness. Some foods and drinks can increase your risk for pregnancy complications. Avoid high-mercury fish and processed meat, and go easy on salt and caffeine.
It’s a warm summer day and you’re hanging out with friends and family for the first time in over a year, celebrating being vaccinated and just being together. And to help beat the heat, you reach in the cooler for an ice-cold beer.
While that might be refreshing at the moment, though, there’s good reason to grab some water, too. The heat of summer can be brutal, sometimes, and its effects are amplified when you’ve had a little too much alcohol.
To better understand the risks you face when drinking alcohol during this hot vaccine summer, we spoke with registered dietitian Julia Zumpano, RD.
Whenever you’re outside in the heat for prolonged periods – like at the beach or picnic – you’re at risk of dehydration. Consuming alcohol only heightens that risk.
Alcohol reduces the release of the hormone vasopressin, which keeps your body fluids balanced. At the same time, alcohol is also a diuretic which means more urinating and that can lead to dehydration even without the heat. Add in all that sweat from the hot sun and it’s a recipe for dehydration disaster.
One thing Zumprano points out, too, is that caffeine – whether via coffee, soda or as a mixer for liquor – heightens that dehydration risk even further.
Dehydration can also compound certain aspects of intoxication, she notes. “Altered thinking, altered abilities to drive and make reasonable decisions or even just to have conversations are all things that intoxication can cause.”
Given that alcohol content is usually higher in spirits than in your average beer, it makes sense that drinking beer instead of mixed drinks might help you avoid dehydration. But the reality is a little more complex, according to Zumpano.
“If you’re consuming liquor at a volume equivalent to the volume of beer, like 12 ounces of margaritas compared to 12 ounces of an average beer, you will get drunk a lot quicker,” she says. “But if you’re drinking what’s considered an alcoholic drink equivalent, there’s not much of a difference because your alcohol intake is the same.”
According to the National Institute of Health, one alcoholic drink equivalent, also referred to as a “standard drink,” contains around 14 grams of pure alcohol. By those measurements, an average 12-ounce can of beer contains the same amount of alcohol as a 5-ounce glass of wine or a typical shot of distilled spirits like rum, vodka, gin or whiskey.
One thing to keep an eye on, though, is the alcoholic content of your beer. While major brands generally run between 4% and 5% alcohol per 12-ounce can or bottle, certain styles of craft beer are as much as 9% alcohol per the same volume. In other words, one can of your favorite local IPA delivers almost twice the amount of alcohol to your system.
Another mistake you should avoid, Zumpano says, is thinking that drinking all that liquid rehydrates you. “If you’re drinking a lot of beer or alcoholic seltzer, it can feel like you’re drinking a lot of liquid and staying hydrated, but the alcohol offsets that because it’s the dehydrating factor,” she points out.
Not that drinking mixed drinks is any better, according to Zumpano. “If you’re drinking a sugary, sweet mixed drink, you run into the same thing. It feels like you’re staying hydrated because they go down so much smoother than drinking spirits on the rocks. But it’s the same effect as with beer: The alcohol is still dehydrating you unless you’re also drinking enough water.”
All of these drinks have other adverse health effects, too. They can pack a bunch of calories into a single serving – as many as 400 to 500 calories in some mixed drinks and craft beers – and they can come loaded with carbs.
There’s more, though. “If you’re drinking high sugar, high caloric intake beverages and you’re drinking a lot of them, they can be very filling,” Zumpano says. If you’re feeling full, you might not eat any food which can otherwise help absorb some of the alcohol.
So what can you do to avoid dehydration troubles when you’re sipping your favorite boozy beverage by the pool? “To counteract the dehydration risk of alcohol,” Zumpano says, “drink 8 to 12 ounces of water for every alcoholic drink. It slows your intake, keeps you hydrated and can mitigate negative hangover effects.”
She suggests keeping a reusable water bottle with you that you can refill as the day goes on, taking time to drink the necessary water between beers or margaritas. Another option is to buy a pack of 8-ounce bottles of water and alternate with your booze. And you can always infuse your water with fruit to keep it flavorful.
“It’s also important to know what your trigger for over-consumption is,” she adds. “If you’re triggered by over-consuming beer or alcoholic seltzer, you want to be mindful of that. Try to switch a drink you have better control of and keep the water bottle handy.”
Note: While research on alcohol is evolving, the World Health Organization says drinking less or not at all is better for your health.
If you’ve noticed your hair thinning or that you’re losing hair more rapidly, you may be wondering whether your alcohol consumption is to blame. After all, alcohol is tied to a wide range of health issues, from liver disease to nutrient deficiencies and cardiovascular conditions — more than 200 health conditions in all.
[1] Could it also be contributing to your hair loss?
The short answer: Alcohol itself isn’t a direct, proven cause of hair loss. But excessive drinking may contribute to factors that negatively affect hair health, such as nutritional deficiencies, dehydration, hormonal disturbances, and immune system impairment.
[1]
“There’s no direct causal relationship that’s been defined. What we see instead is a suggested link, especially with androgenic alopecia, or pattern hair loss. And it may depend on the type and amount of alcohol consumed,” says Chris Adigun, MD, a dermatologist in private practice in Chapel Hill, North Carolina.
Here’s a closer look at what the science says if you’re worried about the potential role of alcohol in your hair health.
Currently, there’s no strong evidence that alcohol directly causes hair loss. But researchers have studied how drinking causes ripple effects on overall health, including indirectly influencing hair loss.
One research review that included 17 studies and more than 61,000 participants — mostly women — found that consuming higher amounts of sugary drinks and alcohol was linked to more hair shedding. The researchers even suggest that limiting alcohol may be beneficial in supporting hair health, though further research is needed to confirm the findings.
[2]
The research review isn’t able to determine the two are linked, but some clear factors are at play, says Julia Zumpano, RD, a registered dietitian at Cleveland Clinic’s Digestive Disease & Surgery Institute in Ohio.
“One probable cause could be the role these beverages play in the gut microbiome and nutrient absorption,” Zumpano says.
Excessive drinkers may also eat less nutrient-dense foods and may be deficient in nutrients crucial to hair health, such as vitamin D, iron, protein, and B12, she says. Chronic nutrient deficiency can weaken the hair’s structure and cause thinning.
[3]
Both theories are backed by research. It’s been established that chronic alcohol use is tied to malnutrition via alcohol’s effects on the small intestine’s ability to absorb key nutrients.
[4]
Genetics are another key factor, according to research. One study that looked at more than 1,100 men who were diagnosed with androgenetic alopecia found that regular drinkers had a 61 percent increased risk that their pattern hair loss would advance to moderate or severe stages.
[5]
In this case, the researchers said doctors should consider counselling patients with a genetic predisposition to hair loss to steer away from alcohol as a preventive measure.
[5]
And then there’s the stress on the body that alcohol may cause, Dr. Adigun says. Excessive drinking can disrupt sleep, trigger dehydration, and weaken the immune system, all of which can indirectly affect hair health.
[6]Should You Drink if You Have Hair Loss?
If you’re already dealing with hair thinning or shedding, do you need to stop drinking altogether? The answer depends on how much you drink and your overall health.
Based on the research, if you’re genetically predisposed to hair loss, Adigun suggests limiting alcohol consumption to avoid accelerating the process. “If someone has a family history of androgenic alopecia, for example, adding alcohol as another risk factor is inadvisable if they want to keep their hair,” she says.
But for most adults, moderate drinking — up to one drink per day for women and two for men, according to U.S. dietary guidelines — is unlikely to directly trigger hair loss, Adigun says.
[7]
If you drink excessively, cutting back may support your hair health indirectly by lessening the negative impact on your sleep, immune system, and your ability to absorb nutrients.
The term “excessive drinking” typically refers to binge drinking or heavy drinking. Binge drinking consists of consuming multiple drinks on a single occasion — 4 or more for women, 5 or more for men. Heavy drinking is defined as consuming 8 or more drinks per week for women, or 15 or more for men.
[8]
Your best bet is to meet with a dermatologist, who can help sort out the underlying causes of your hair loss — whether they’re genetic, hormonal, nutritional, or related to other health conditions. A dermatologist can run tests, identify the type of hair loss, and create a treatment approach that may combine medications, supplements, and lifestyle changes.
[9]
“Hair loss doesn’t happen in a vacuum, it’s complex. Alcohol is one piece of the puzzle, but we also need to look at genetics, lifestyle, and other contributing factors,” Adigun says.
Does Alcohol Interact With Hair Loss Medications?
If you’re taking medication for hair loss, you may wonder whether alcohol is safe. Some hair regrowth treatments don’t interact with alcohol, but others may increase your risk of side effects when combined with drinking.
Always ask your doctor or pharmacist before combining the two.
Here’s a look at some common treatments for hair loss and their potential interactions.
Topical application of minoxidil has no known alcohol interactions, but oral minoxidil may increase the risk of severe hangovers in people who are drinking heavily while taking the medication.
[10]
[11]
There are no major interactions with alcohol while taking this medication.
[12]
This medication is used off-label for female pattern hair loss. While taking it, women should stick within recommended guidelines for daily alcohol consumption — one drink per day or less. Alcohol can make some people feel dizzy or sleepy. If this happens to you, try not to drink alcohol while taking spironolactone.
[13]
[7]
Adigun also reminds people who are already exploring hair restoration options, such as topical and oral medications or injections, to try not to undermine their progress by drinking.
“If you’re doing treatments like minoxidil or [platelet-rich plasma injections] and at the same time, [you’re] drinking moderately or heavily, you’re adding a risk factor that we know increases [hair loss] severity,” she says. “Why continue a habit that worsens the condition you’re trying to treat?”
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When you’re pregnant, it’s important to eat a healthy diet that provides the nutrients you need. That helps keep you feeling your best and promotes healthy fetal development. But pregnancy also puts you at higher risk for foodborne illness. Some foods and drinks can increase your risk for pregnancy complications. Avoid high-mercury fish and processed meat, and go easy on salt and caffeine.
If you suffer from back pain, you’ve probably heard that strengthening your core can bring you some relief. But is this always true? And if so, how do you do it? We spoke with Cleveland Clinic physical therapist Patti Mariano, DPT, to find out.
When most people think about the core of the body they think of the abdominal or six-pack area just below the ribs. While the abdominal muscles are an important part of the core, we consider other areas important, too.
Your core includes:
Your core also includes the diaphragm and muscles of the pelvic floor. I also consider the gluteal muscles as core muscles.
Theoretically, if your muscles around the low back are weak, your body will rely more on passive structures, including ligaments — the tissue that connects bone to bone — as well as the spinal bones or discs, which lie between the spinal bones, for stability, which can cause pain.
But some studies have shown that specific core exercises are not any more beneficial than general exercise for low back pain. What we know is that exercise in general can help, and focusing on core muscles may provide some additional benefit.
Here are my top five:
For the plank exercises, start by holding them for 15 seconds to 30 seconds. For bird dog and scissors, try three sets of eight or 10 repetitions. For upward dog, do one set of 10 repetitions.
Any exercise performed incorrectly, whether it is core-strengthening or otherwise, has the potential to cause discomfort.
Twisting exercises or even incorrectly completing the exercises cited above can cause pain in the low back. But it’s highly unlikely that one repetition of an exercise will seriously harm your body, unless it’s an exercise using a very heavy weight.
The best way to keep your body safe is to listen to body cues such as pain during and immediately after an exercise, and the next day after exercising.
If any of the following is going on you should consult with your doctor:
Physical therapists train as musculoskeletal experts — they are the experts on muscles, bones and human movement. These professionals are the most qualified, aside from an orthopedic doctor, to assess back problems.
Since there are many factors that impact low back pain and many types of low back pain, it is a good idea to visit at least one time with a physical therapist for an evaluation and subsequent plan of care. This will give you an individually tailored plan with exercises that progress safely.
The idea of core strengthening, while beneficial, is just one piece of the low back pain puzzle.
https://health.clevelandclinic.org/2016/07/strong-core-best-guard-back-pain/
Lean meats, fish, dairy and plant proteins can help you meet your protein needs without piling on saturated fat and sugar
You have options when it comes to putting protein on your plate. Lots and lots of options. But as you’re considering what proteins to include, remember this: Not all proteins are created equal.
For example, both hot dogs and cooked lentils offer protein — but one brings a little more to the table when it comes to nutrition and your health. (It’s lentils, just to be clear.)
“There’s more to it than just getting as many grams of protein as possible,” says registered dietitian Julia Zumpano, RD, LD. “Quality matters — and a lot of us don’t regularly consume good-quality protein that enhances our overall diet.”
Foods aren’t made of protein alone. That’s why simply comparing the number of protein grams on two nutrition labels doesn’t really tell you which might be the healthier choice.
Other factors matter, too, including the food’s overall nutrient profile. Consider how much added sugar, sodium or saturated fat it contains. Look at whether it provides beneficial nutrients, like fiber, vitamins and minerals.
“Over the long term, all of these affect your health,” says Zumpano.
Ideally, she recommends getting most of your protein from a variety of whole or minimally processed foods. That can include animal-based products, as well as plant-based protein sources.
What might that look like for meals? Start with these healthy protein sources.
If you’re fishing for a healthy protein, the seas are an excellent place to start. Like other animal proteins, fish naturally provide a concentrated source of protein. Fish generally contain about 7 grams of protein per ounce, although the exact amount varies by type.
Many fish are also lower in saturated fat and higher in omega-3 fatty acids, a one-two combination that makes them a standout for heart health. They’re also packed with key nutrients like vitamin D.
“Fish is a phenomenal protein source,” says Zumpano. “Regularly swapping it in for other meat sources can help you build a healthier and more varied eating pattern.”
Red meat has a place in a healthy diet. But the key is to choose lean cuts.
Picking a leaner cut gets you protein — about 7 grams per ounce — while minimizing saturated fat. Examples of lean cuts include tenderloin, sirloin, top round and flank steak. For ground beef, opt for 90% lean or higher.
Chicken, turkey and other poultry can give you protein without all the saturated fat found in some other meat choices — but how you prepare it makes a difference.
Zumpano recommends going with skinless white meat poultry. Like fish and red meat, it provides roughly 7 grams of protein per ounce. (There’s some variation depending on what you choose.)
Prefer dark poultry meat? That’s OK! It has a place on the table. Ideally, try to choose dark varieties (like legs, thighs and wings) a little less often because they’re higher in saturated fat.
Lean toward baking, grilling or roasting your poultry, too, and go easy on adding salt. Avoid deep-frying chicken or coating it in breading to stay on the healthier side.
Dairy-based foods can be an easy way to work more protein into your day, especially at breakfast. Zumpano says she often recommends eating Greek yogurt or cottage cheese in the morning.
Greek yogurt typically packs 11 to 12 grams of protein in a half-cup serving. Cottage cheese has 12 to 14 grams of protein in a half-cup serving.
Starting the day with either can pay off later. A protein-rich breakfast can help support steadier energy, blood sugar and appetite levels, which can keep you from crashing as the hours pass by.
Eggs are another simple, whole-food protein source that traditionally shines in the morning.
But eggs can also bring a protein boost to your lunch, Zumpano says. Hard-boiled eggs make a good snack, too!
That versatility with eggs makes it easier to spread protein intake throughout your day, which maximizes your body’s ability to get the most out of it. One large egg typically has 6 grams of protein.
Plant proteins deserve a regular place on your plate — and not just if you’re vegetarian or vegan. Cooked beans, lentils and other legumes provide about 15 grams of protein per cup, along with benefits you won’t get from meat alone.
“Plant proteins offer a whole slew of powerful vitamins, minerals and antioxidants — and the fiber that’s in it aids in creating a healthy gut microbiome, digestion and regularity,” Zumpano explains.
Nuts and seeds are another easy way to add plant-based protein to your diet when you get the munchies. They offer a healthy dose of protein — on average, 6 to 7 grams per ounce — along with fiber and other nutrients.
The healthy fats found in nuts and seeds can also help manage your blood sugar and appetite throughout the day.
“A handful of nuts or seeds can be a nutrient-dense snack choice that offers far more than chips or other carb-heavy options,” notes Zumpano.
If you want to make plants the star of the meal, tofu and tempeh are excellent choices. These soy-based foods are rich in protein and have enough texture and heft to serve as meat substitutes.
Tofu typically offers between 10 and 15 grams of protein per half cup. Tempeh is higher at 15 to 20 grams.
But don’t feel like you need to go “plant-only” to use tofu and tempeh. Add them into your meal rotation with red meat, chicken and fish. “Use them to build some variety into your diet,” suggests Zumpano.
A package that screams “20 grams of protein!” doesn’t automatically make a food healthy.
Some protein choices come with lots of saturated fat or heavy processing that may make them less than ideal.
Try to limit:
You don’t need to obsess over every gram of protein when putting together meals. Instead, focus on quality, variety and nutritional balance. Zumpano recommends:
“Protein doesn’t have to feel complicated,” reinforces Zumpano. “Find some protein-rich whole foods you enjoy and build meals from there. Do that consistently and your body will get the healthy protein it needs.”
