A creamy smoothie with crunchy toppings — in a bowl!
Ingredients
Smoothie base
1 1/2 cups plain yogurt
1 banana, frozen
1/2 cup orange juice
1 cup berries of your choice
1 tablespoon flaxseeds
1 scoop vanilla plant-based protein powder, optional
Toppings
1 tablespoon slivered almonds
1 teaspoon chia seeds
1 tablespoon pomegranate seeds
Directions
Blend all base ingredients together until smooth, adjusting for sweetness and thickness.
Serve immediately in a large bowl with toppings.
Ingredient health benefits
Yogurt: With probiotics and prebiotics to go around, yogurt is a great way to show your stomach some love. Yogurt is also a complete protein, which means it has all nine essential amino acids that your body needs to function properly (but can’t make on its own). And, most famously, it has calcium to keep your bones happy and healthy.
Bananas: Most everyone knows that bananas are a great source of potassium, but there’s so much more to this zany-looking fruit than popular knowledge conveys. Bananas also have magnesium and vitamin B6, which help regulate blood pressure and metabolism. And they have fiber to keep your gut working properly.
Flaxseed: This little seed really is worth the hype. Flaxseed is a source of omega-3 fatty acids (omega-3s, for short), which are vital for your body to function as it should. Flaxseed also has fiber and antioxidants that fight damaging free radicals and chronic inflammation.
Chia seeds: Another tiny seed with plenty of perks, chia seeds improve your digestion and promote the growth of good bacteria that keep your gut healthy. Their quirky ability to expand in fluid can help you stay fuller for longer when they’re in your stomach juices, which can be helpful if you’re trying to lose weight.
Pomegranate seeds: These little gems are as good for you as they taste. The squishy packets around the seeds contain juice that’s high in antioxidants, which might support the health of your heart. Pomegranate juice may also have cancer-fighting abilities, but research is ongoing. Still, incorporating pomegranates into a hearty, nutritious diet wouldn’t hurt!
Nutrition information (per serving)
Makes 4 servings Serving = 3/4 cup
Calories: 160 Carbohydrate: 27 g Sugars: 17 g Fiber: 4 g Saturated fat: 0.5 g Cholesterol: 5 mg Protein: 9 g Sodium: 70 mg
Protect and build muscle while getting essential amino acids and calcium with this protein
Milk really does do a body good. It’s high in calcium, vitamin D and potassium. And it’s also rich in a beneficial protein called casein (pronounced ”KAY-seen“).
If you’re a regular dairy milk drinker, you’re already getting some benefits of casein. But you may want to consider adding more casein to your diet. Athletes and bodybuilders have been using casein protein powder for years. But the benefits of casein aren’t just for pro sports players.
“Protein is a vital part of any balanced diet,” says registered dietitian Elyse Homan, RD, LD. “But different proteins have different effects. Understanding how each protein works is beneficial, especially if you’re supplementing with it.”
What is casein?
Casein is the main protein found in dairy milk, which includes the milk from:
Cows.
Goats.
Sheep.
Casein makes up about 80% of the protein found in milk. The other 20% comes from whey protein.
“When you think of curds and whey,” Homan says, “the solid part is casein protein, and the liquid part is whey protein.”
Help your tissues and organs change and grow as needed.
Protect your body from viruses and bacteria.
Support your body’s movement by providing cell structure.
Casein vs. whey
Casein and whey have a lot in common. They’re both:
Animal-based proteins.
Complete proteins — they contain all the amino acids your body needs.
Excellent sources of calcium.
Found in dairy milk.
The main difference is that casein is a slower-digesting protein than whey. “Casein forms a gel-like substance in your stomach,” Homan explains. “It releases more slowly than other proteins and takes longer for your body to absorb.”
Casein protein benefits
Getting the recommended daily amount of protein helps you stay healthy. But casein’s slow absorption also gives it some added advantages. The health benefits of casein include:
1. Gives you all the essential amino acids
Amino acids combine to form proteins. There are 20 amino acids that your body needs to work correctly, and they join in various ways to create different proteins.
Your body makes some of the amino acids it needs, but there are nine essential amino acids that your body can’t produce — you must get them from food. Casein is a complete protein and has all nine essential amino acids.
2. Reduces muscle breakdown
Your cells rely on regular “feedings” of amino acids to continually make proteins. When you go without eating overnight or during an extended fast, your cells may not get the needed amino acids. As a result, they look for those amino acids elsewhere and break down your body’s muscles to get them.
As a slow-release protein, casein provides your cells with the amino acids they need over a long period. The slow absorption consistently feeds your cells with amino acids, allowing muscles to recover instead of breaking down.
3. Promotes muscle growth
Casein contains a high amount of leucine, an amino acid that regulates metabolism (how your body changes food into energy) and helps build and repair muscles. If you don’t typically consume a lot of protein, adding more leucine-heavy protein to your diet (like casein) can help your muscles grow when also engaging in regular exercise.
4. Provides a good source of calcium
The casein in milk is a good source of calcium, which is essential for teeth and bone health. Not getting enough calcium can lead to a loss of bone mass and increase your risk of osteoporosis (a disease that weakens your bones).
Casein protein powder may contain up to 50% of your recommended calcium intake — but always check the label to make sure that the protein powder is a good source of calcium.
How casein protein powder can help
Casein protein’s general health benefits are good for everyone. But using casein protein powder ensures you’ll get a more significant amount of casein each day. Talk to your healthcare provider about taking casein protein powder for:
Different types of proteins affect you differently after you eat them:
Whey protein, which you absorb quickly, makes you feel full immediately after ingesting it.
Casein’s slow rate of release helps you feel fuller longer.
One study found that participants who consumed casein protein powder before a meal ate less at that meal than people who had whey protein, egg albumin (made from egg whites) or water alone.
“Our bodies only absorb so much protein at one time,” Homan clarifies. “About 30 grams of protein per meal is a good amount to consume. If you plan to have more than one serving of casein powder daily, space it out.” It may help you stave off cravings and decrease snacking between meals, too.
Overnight muscle growth and recovery
Bodybuilders and athletes know that protein is key for building muscle. But keeping your body’s protein levels up overnight can be challenging. That is, unless you ingest casein immediately before going to sleep.
Research shows that consuming casein protein before bed balances your body’s protein level throughout the night. When your protein level stays consistent, muscles can continue to grow and recover — even though you’re not eating.
What to consider before taking casein
For most people, casein doesn’t cause any side effects. But Homan says certain people may need to avoid or limit casein if they have a condition such as:
Casein allergy
If you have a milk allergy, the proteins in milk trigger your immune system and cause it to overreact. People with a milk allergy are allergic to casein, whey or both.
A severe allergy can cause anaphylaxis. More mild symptoms of a milk allergy include:
“Casein allergies are not as common in adults as in children, but they do exist,” notes Homan. If you suspect you have a milk allergy, an allergist can do a test to figure out what you’re allergic to.
Lactose intolerance
Like all dairy products, casein contains the sugar lactose. If you have lactose intolerance, your small intestine can’t digest milk sugar. When you have dairy products, you may develop symptoms including:
“Casein supplements do have lower amounts of lactose,” Homan states. “If you’d like to include casein in your diet but have a lactose sensitivity, the supplement might not trigger it. Talk to your healthcare provider if you’re interested in taking a supplement.”
Protein restrictions
People with kidney disease often need to limit their protein. Too much protein can cause too much waste in your blood. If your kidneys can’t remove the waste, the buildup of toxins can lead to serious health complications.
“People with a protein restriction, such as those with kidney disease, don’t have to avoid casein,” Homan says. “But they do need to watch how much total protein they eat. Your healthcare provider can help you figure out the right amount.”
Sources of casein protein
There are two ways you can add casein to your diet:
Casein supplements
A powdered casein supplement can help you get high amounts of it, according to Homan. The most common form of casein powder is micellar casein, or you can get a rapidly absorbing type (casein hydrolysate). One serving typically contains 24 to 27 grams of protein. Mix with water to create a protein shake, or add it to smoothies, yogurt or baked goods.
“People looking to build muscle or get more protein in their diet should talk to their healthcare provider about adding casein,” she adds. “Supplementing with casein isn’t necessary if you have a healthy, balanced diet, but it can be helpful for some people.”
The U.S. Food and Drug Administration doesn’t regulate supplements. So, it’s a good idea to look for a casein supplement that underwent third-party testing. It’s usually a sign of a higher quality product.
Casein food sources
Anyone can benefit from casein, and you and your family probably already get it from the dairy products you consume, such as:
“Adding a dairy product to your breakfast is an easy way to get some casein every day,” Homan encourages. One glass of milk has 8 grams of protein — 6.4 grams (80%) of that protein is casein. “It’s great to start your day with a good protein source.”FACEBOOK
If you hear the term “longevity” and think only about living longer, you’re missing half the point.
“What we actually want is both more years and more of those years lived in good health,” says Dr. David Barzilai, a longevity physician and the medical editor of Harvard Health Publishing’s Special Health Report Pathways to Longevity. “Almost no one wants additional years of frailty and dependence; they want more years of feeling well, moving freely, thinking clearly, and staying engaged with the people and work they love.”
To that end, recent years have seen an explosion in interest in longevity and healthy aging, largely driven by “science that’s genuinely more exciting than it was a decade ago,” says Dr. Barzilai, also a lecturer at Harvard Medical School.
Lifestyle integral to longevity
While it’s clear that genetics play a role in living longer and staying healthy, lifestyle appears to be just as important. Five lifestyle patterns consistently show up in longevity research: movement, nutrition, sleep, stress management, and social connection.
“Good health is surprisingly unglamorous,” Dr. Barzilai says. “What matters most are the basics people already know about but rarely execute consistently over decades. There is no magic to it.”
Here, Dr. Barzilai expands on each of the five pillars of longevity.
Movement
Movement is the closest thing people have to a “master signal,” he says. “It improves nearly every system at once, from insulin sensitivity to brain health to bone density. And cardiorespiratory fitness is one of the strongest predictors of mortality we have ever measured.”
Dr. Barzilai recommends combining various forms of movement to maximize health, including twice-weekly resistance training and 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week. “And everyday movement counts on its own,” he says. “Breaking up long stretches of sitting with two to three minutes of light activity measurably improves glucose and blood-pressure responses.”
Nutrition
Nutrition shapes the metabolic environment our cells live in day to day, governing blood glucose, inflammation, and the raw materials for muscle and repair, Dr. Barzilai says.
Healthspan vs. Lifespan
We’re living longer than ever—but are we living well?
Harvard Medical School’s Special Health Report, Pathways to Longevity, looks beyond “anti aging” hype to share what science really says about extending your healthspan—the years you stay strong, independent, and mentally sharp.
From nutrition and movement to sleep, stress, social connection, and the latest longevity drugs, this report turns complex research into clear, practical steps you can start now.
“The principles that have held up across decades of research are unglamorous and durable: build meals around whole foods,” he explains. “Get enough protein, which becomes more important, not less, as you age. And avoid the large blood glucose spikes you get from refined carbohydrate eaten on its own, which in practice means anchoring meals with protein, healthy fats, and fiber.”
Sleep
Sleep is fundamental to longevity because that’s when the body takes care of essential maintenance — clearing metabolic waste from the brain, consolidating memory, and resetting the hormones that govern appetite and stress, Dr. Barzilai says.
Experts recommend adults get seven to eight hours each night. Research also shows that consistency matters more than quantity. “That is encouraging,” he says, “because a steady wake time, weekends included, is something most people can actually manage.”
Stress reduction
Stress itself isn’t a problem, since our body’s acute stress response — which sharpens focus and fuels energy levels — can protect us from genuine threats.
“The trouble comes when it never switches off,” Dr. Barzilai says. “Chronic stress holds the body in a low-grade alarm state that, over years, wears on the cardiovascular and immune systems, disrupts sleep and metabolism, and appears to accelerate several of the underlying processes of aging.”
The most dependable ways to regulate stress are physical and social rather than purely mental, he says. “People reach for a relaxation app and overlook that movement, sufficient sleep, exposure to daylight, and time with people they trust are often the more powerful levers. Regular exercise in particular is one of the best-validated stress and mood interventions we have.”
Social connection
Social connection is probably the longevity pillar people neglect most, Dr. Barzilai says. “People will track their macros and their step count to the decimal and never think to protect their friendships with the same intentionality, even though the survival data on relationships rival the data on much of what they are measuring,” he says.
If you’re feeling isolated, try to make connecting with others a regular commitment rather than a grand gesture, he says. “Begin with one recurring, low-pressure point of contact: a standing weekly call with one person, a class or volunteer commitment that puts you in the same room with the same faces again and again, a daily walk somewhere you will see neighbors. Pick one recurring contact and protect it like an appointment, and treat a few real relationships with the same seriousness you would give your blood pressure or your exercise.”
Which pillar of longevity is most important?The habits most strongly linked to living a longer, healthier life are also some of the simplest: move regularly, eat well, sleep sufficiently, manage stress, and stay connected to others. But which one counts most? It’s impossible to gauge, says Dr. David Barzilai, a longevity physician and lecturer at Harvard Medical School.“How much each pillar matters depends heavily on where a given person is starting from,” he says. “For someone sedentary, adding movement is transformative. For someone running on five ragged hours of sleep, fixing sleep will do more than another workout. For someone isolated, rebuilding connection may be the highest-yield change of all.”“What I can say with confidence is that the most underrated pillar is social connection, and the most foundational day to day are sleep, physical activity, and nutrition, since they are the ground the others stand on,” Dr. Barzilai adds. “But the useful question is not which pillar wins in the abstract. It is which one you are personally weakest in right now, because that is where your next improvement will pay off most.”
A healthy, Asian spin on your usual weeknight pasta dish
Luxurious coconut milk and peanut butter make a silky sauce — and a savory sweet topping for squash, edamame and broccoli.
Ingredients
1 large spaghetti squash 1 tablespoon olive oil Sea salt and freshly ground black pepper 1/2 cup no-added-sugar peanut butter 1 cup canned light coconut milk, plus more if needed 2 garlic cloves 1 1/2 teaspoons ground ginger 1 tablespoon soy sauce 1 1/2 teaspoons rice vinegar 1 large head broccoli, cut into bite-sized florets and steamed 2 bunches Swiss chard, roughly chopped and steamed 1 cup cooked edamame 1 bunch green onions or scallions, chopped, for garnish 1/2 cup chopped peanuts, for garnish
Directions
Preheat the oven to 400° F.
Line a baking sheet with foil and set aside.
Carefully cut the spaghetti squash in half lengthwise, using a large, sharp knife. Remove the seeds and stringy guts and discard or compost.
Brush the cut insides of the squash with 1 tablespoon of the olive oil. Season with salt and pepper.
Place the spaghetti squash, cut side down, on the prepared baking sheet and roast until tender, 45 to 60 minutes. When it’s done, the strands of the squash should fall off easily when scraped with a fork.
Remove from the oven and let the cooked spaghetti squash cool for about 5 minutes, then scrape all the flesh into a pile of strands in a large bowl.
Taste and season with more salt and pepper, if needed.
Place the peanut butter, coconut milk, garlic, ginger, soy sauce and rice vinegar in a blender, and blend on high speed until completely smooth; add a little more coconut milk if a thinner consistency is desired.
Mix the squash with the cooked broccoli, Swiss chard and edamame.
Divide equally among four bowls. Drizzle with the peanut sauce and sprinkle with the green onions and peanuts.
Nutrition information (per serving)
Makes 4 servings
Calories: 591 Total fat: 40.5 g Saturated fat: 7.9 g Trans fat: 0 g Cholesterol: 0 mg Sodium: 1121.1 mg Total Carbohydrate: 40.5 g Fiber: 14.1 g Sugar: 11.2 g Protein: 27.3 g
As you get older, a protein-rich diet becomes more and more important. Protein helps prevent the loss of muscle mass that happens with aging. Foods high in protein also can support energy levels and promote overall health.
But not all proteins are the same. Here’s why it’s important to vary the protein you eat — and how to make the change in your diet.
Most older adults eat more than enough red meat, poultry and eggs. But they don’t eat enough of other types of healthy protein, like fish, nuts and seeds, beans, and legumes.
Many people believe they need more red meat to meet their protein needs. While red meat is a source of protein, eating too much of it can be unhealthy.
Studies suggest that diets high in red meat and processed meats, like bacon or lunch meat, can increase the risk of heart disease, high cholesterol and certain cancers.
Best protein sources for healthy aging
Choosing the right sources of protein can have major health benefits.
Fish rich in omega-3s
Salmon, trout and sardines are rich in omega-3 fatty acids. These fats support heart health, lower inflammation and support brain health. Try to eat fish twice a week.
Protein-rich nuts and seeds
Almonds, walnuts, peanuts, chia seeds and flaxseed are not only rich in protein but also provide healthy fats and fiber. Make sure to buy nuts that aren’t salted for the best heart benefits.
Plant-based beans and legumes
Beans, lentils, chickpeas and peas are excellent plant-based sources of protein and fiber. They can help with digestion and improve gut health. Add them to soups, stews and salads for a filling and healthy meal.
Lean chicken and turkey
If you eat meat, choose lean meats like chicken or turkey breast with no skins. You can still eat red meat, but make it a treat once in a while rather than a regular dish.
Low-fat, protein-rich dairy
Low-fat dairy products like Greek yogurt and cheese are easy sources of protein. They also provide calcium and vitamin D, which are important for bone health.
How to eat more healthy protein
Making small changes to your diet can have a big impact on your health:
Find your favorite substitute for red meat
Experiment with bean burgers and fish tacos to enjoy variety and protect your heart.
Add nuts and seeds to your meals
Sprinkle them on salads, yogurt or oatmeal for a delicious and nutritious boost of protein, healthy fats and fiber.
Include beans and lentils in your cooking
Use them in soups, stews and casseroles to add plant-based protein and fiber to your diet.
Choose lean dairy options
Eat Greek yogurt or low-fat cheese to reduce saturated fat intake while still benefiting from protein and essential nutrients.
Include protein with each meal or snack
Aim for 35 grams at a time.
Combine protein and exercise for stronger muscles
To increase the benefit of a protein-rich diet, add resistance training to your day. You can use light dumbbells or resistance bands or do free-weight exercises like sit to stand, squats and pushups. These exercises help replace the muscle mass you lose with age.
Studies show that these exercises, when combined with protein intake, also can improve balance and walking speed. Researchers say that you’ll see the best results if you eat protein after exercise. So follow up your workout with a yogurt smoothie or a handful of nuts.
Do older adults need protein supplements?
Most people can get enough protein through a healthy diet with a variety of fish, nuts, beans, lean meats and low-fat dairy. But if you’re having trouble gaining weight or if you show signs of muscle loss, your healthcare team may recommend adding a protein supplement to your food.
Milk powders, whey protein and egg whites are examples of ingredients that sneak more protein into your food. Many people enjoy protein supplement shakes as well. They can be especially helpful if you need to gain weight but have a smaller appetite.
Throat cancer is one of the fastest-growing cancers, and it is often linked to HPV. There are three ways to reduce your risks and help prevent head and neck cancer. Learn more: https://t.co/m2IQGxO3Fzpic.twitter.com/H28s0BsZh1
Two friends share laughter and wine during a relaxed evening at home.
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.
Alcohol and Hair Loss: What the Science Shows
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.
Minoxidil (Rogaine)
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]
Finasteride (Propecia)
There are no major interactions with alcohol while taking this medication.
[12]
Spironolactone (Aldactone)
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?”
The Takeaway
Alcohol hasn’t been proven to directly cause hair loss, but excessive drinking can worsen hair shedding indirectly by disrupting sleep, hydration, and nutrient absorption — all of which can affect hair health.
Genetics play a key role in pattern baldness — and if you’re predisposed to androgenic alopecia, research suggests that alcohol may accelerate the process.
If you’re treating hair loss with medications or procedures, cutting back on alcohol can help you get the best results and avoid undermining your progress. Work with a dermatologist to understand what may be causing your hair loss.
What to know before grabbing an ice-cold beer to beat the heat:
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.
The biggest danger: dehydration
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.”
Liquor versus beer: Is one worse than the other in the heat?
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.
Beware a false sense of hydration
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.”
Sugar, the hidden villain
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.
How to counter dehydration: water, water, water
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.”
Two friends share laughter and wine during a relaxed evening at home.
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.
Alcohol and Hair Loss: What the Science Shows
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.
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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.
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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.
Minoxidil (Rogaine)
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.
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[11]
Finasteride (Propecia)
There are no major interactions with alcohol while taking this medication.
[12]
Spironolactone (Aldactone)
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?”
The Takeaway
Alcohol hasn’t been proven to directly cause hair loss, but excessive drinking can worsen hair shedding indirectly by disrupting sleep, hydration, and nutrient absorption — all of which can affect hair health.
Genetics play a key role in pattern baldness — and if you’re predisposed to androgenic alopecia, research suggests that alcohol may accelerate the process.
If you’re treating hair loss with medications or procedures, cutting back on alcohol can help you get the best results and avoid undermining your progress. Work with a dermatologist to understand what may be causing your hair loss.
