Tag: physiotherapy

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Take care of yourself …

May 28, 2024/Pregnancy & Childbirth

How Long To Breastfeed: What the Guidelines Say and What To Consider

Recommendations encourage breast milk exclusively for baby’s first six months and continuing to provide human milk until age 2 and beyond

How and what you feed your baby is probably one of the most basic — and yet deeply personal — decisions you’ll face when you become a parent.

You’ll hear things like “breast is best.” As in, breastfeeding (chestfeeding) is the absolute best way to nourish your baby.

And then you’ll hear the retort, “fed is best.” Meaning breast milk (human milk) and formula are both fine. As long as your baby is getting nutrients in their belly, all is well.

Then come the opinions on how long you should breastfeed. (You’re still breastfeeding? You gave up on nursing already? You fed your baby formula?)

It can feel like there’s no right way to do it. And there’s some truth to that.

Because what works for one family may not be feasible for another. But that’s OK.

Breast milk can provide certain benefits that formula can’t mimic. But breastfeeding, especially for long periods of time, might not work for everyone. Or you may have been given the impression that you’ve continued providing human milk long after others think you “should.”

No one should feel guilt, shame or otherwise crummy about how they feed their baby. Let’s face it, mom guilt is tough enough as it is.

So, we talked with board-certified breastfeeding medicine physician Heidi Szugye, DO, about breastfeeding recommendations.

How long to breastfeed

Science shows that if you can give your baby human milk (either your own or a donor’s), it has its benefits. And the longer, the better, experts recommend.

The American Academy of Pediatrics (AAP) and the World Health Organization (WHO) share these recommendations for breastfeeding duration:

  • Newborn to 6 months: Exclusive human milk.
  • 6 months to 12 months: Mostly human milk while introducing solid foods.
  • 12 months to 24 months (and beyond): Mostly solid foods with some human milk, as mutually desired by parent and child.

Previous recommendations called for providing breast milk until age 1. But these newer guidelines (implemented in 2022) are based on the understanding that human milk has benefits that continue long after baby’s first birthday. And they help to remove stigmas associated with people who choose to extend breastfeeding into toddlerhood.

“These recommendations are a call to action for everyone, and that includes hospitals, pediatricians and all physicians that are taking care of families,” Dr. Szugye states. “We want to make sure our practices and policies are set up to support people who choose to breastfeed beyond the first year of their child’s life.”

Think of the guidelines as the best-case scenario. If it works for you, your family, your child, your body and your life to breastfeed for two years or longer, you’re doing a great thing. And there’s no reason to stop until you and your child are ready.

If it doesn’t work for you, that’s OK, too. Your worth as a parent and your love for your child can’t be measured in ounces of milk.

Benefits of extended breastfeeding

The recommendations are based on research showing that human milk has some big benefits. And those perks continue for as long as you continue to supply it.

“Breastfeeding offers tremendous benefits — from custom-made nutrition and increased immunity to protecting you against some forms of cancer. And those benefits don’t go away as your baby ages,” Dr. Szugye shares. “We have more and more data supporting that there are benefits to breastfeeding for more than one year when possible.”

Breastfeeding can offer both you and your baby some big benefits:

Benefits for lactating parentsBenefits for baby
Lower risk of developing conditions like Type 2 diabetes, high blood pressure, cardiovascular disease, breast cancer and ovarian cancer.Decreased risk for ear infections, respiratory infections, gastrointestinal illnesses, SIDS, leukemia, diabetes, obesity, asthma and eczema.

“There are a lot of immunologic factors and components to human milk,” Dr. Szugye says. “One big advantage to human milk is that you pass antibodies to the baby. So, if you’re exposed to a respiratory illness or GI illness, those antibodies are passed on to the baby and then that makes them less likely to get sick. And if they do get sick, it’s less severe. It’s almost like a built-in immunity.”

Keeping up milk supply for the long haul

Some people can make enough milk to breastfeed for as long as they and their babies choose. But some don’t. At least not without taking some steps to keep it up.

If you suspect your supply is dwindling as your child gets older, there are ways to help promote more milk production if you want.

“Many people notice their supply drop and mistakenly assume it won’t return,” Dr. Szugye notes. “But if you want to continue to breastfeed, there are options that could help.”

If a supply boost is in order, you can try:

  • Nursing more often — Add sessions as long as your child will nurse. If you’re away from them during the day, try early evenings, mornings or weekends.
  • Pumping strategies — An extra session or several short “power pumping” sessions (think five to 10 minutes throughout the day) for several days in a row can trigger your body to make more milk.
  • Breast massage and compression — Easy-to-learn techniques can improve drainage when nursing or pumping.
  • Take care of yourself — Reduce stress, rest when possible, hydrate and eat a balanced diet with an extra 500 calories a day to support breastfeeding.

Not an ‘all-or-nothing’

If two or more years of breastfeeding seems daunting, remember that you have options.

For starters, giving your child human milk doesn’t always mean latching them to your breast and nursing. That’s just one way to do it. Pumping milk and putting it in a bottle, cup or spoon are also options.

And you may find that a donor bank could be a route to explore if you don’t lactate or if you have concerns about a low milk supply. Donor milk is pasteurized, screened for drugs, medications and infections, and tested for bacterial contamination before it’s stored and made available for purchase.

“Reach out to your pediatrician or women’s healthcare provider if you’re interested in obtaining donor milk. You may need a prescription from a healthcare provider,” Dr. Szugye suggests.

Remember, too, that any amount of human milk can be a benefit. If keeping up with your baby’s breastfeeding demands becomes too high a burden, there are alternatives.

Some parents may find that supplementing with formula (or other foods and milk after baby turns 1) can help give your child some human milk, while keeping up with their nutritional needs — and not burning yourself out in the process.

“It’s not an all-or-nothing thing,” Dr. Szugye reassures. “Any amount of human milk you can give is a benefit. If it doesn’t work for you to constantly supply human milk, that’s OK. We’re all just doing our best.”

If breastfeeding is going well for both you and your child, there’s no reason to give it up until you’re both ready to.

Feeding a baby is tough work, no matter how you do it. And chances are, you’re doing a fantastic job.

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The 5 pillars of longevity: Movement, nutrition, sleep, stress reduction, and social connection. Dr. David Barzilai,Harvard Health

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.”

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Try this healthy, Asian spin on your usual weeknight pasta dish. @ClevelandClinic

Recipe: Thai Peanut Spaghetti Squash

August 13, 2021/Diet, Food & Fitness/Recipes

Recipe: Thai Peanut Spaghetti Squash

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

  1. Preheat the oven to 400° F.
  2. Line a baking sheet with foil and set aside.
  3. Carefully cut the spaghetti squash in half lengthwise, using a large, sharp knife. Remove the seeds and stringy guts and discard or compost.
  4. Brush the cut insides of the squash with 1 tablespoon of the olive oil. Season with salt and pepper.
  5. 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.
  6. 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.
  7. Taste and season with more salt and pepper, if needed.
  8. 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.
  9. Mix the squash with the cooked broccoli, Swiss chard and edamame.
  10. 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

— Skinny Liver: A Proven Program to Prevent and Reverse the New Silent Epidemic — Fatty Liver Disease by Kristin Kirkpatrick, MS, RD, with Ibrahim Hanouneh, MD (© 2017 Da Capo Lifelong Books).

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Strong, Steady and Straight – An Expert Consensus Statement on Physical Activity and Exercise for Osteoporosis

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Research Reviews – Physio Network
Clinically relevant research in physiotherapy selected and reviewed by industry experts.
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NEW BLOG ALERT Osteoporosis – An Introduction for Physio’s rheumatology.physio/2019/07/16/ost

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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.@MayoClinic

Best protein choices for healthy aging

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.

Are older adults getting the right protein?

If you’re like most Americans, you’re getting enough protein — but probably not the right kind.

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.

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No level of alcohol consumption is safe for our health. The WHO

4 January 2023 

News release

Reading time: 3 min (759 words)

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The risks and harms associated with drinking alcohol have been systematically evaluated over the years and are well documented. The World Health Organization has now published a statement in The Lancet Public Health: when it comes to alcohol consumption, there is no safe amount that does not affect health.

It is the alcohol that causes harm, not the beverage

Alcohol is a toxic, psychoactive, and dependence-producing substance and has been classified as a Group 1 carcinogen by the International Agency for Research on Cancer decades ago – this is the highest risk group, which also includes asbestos, radiation and tobacco. Alcohol causes at least seven types of cancer, including the most common cancer types, such as bowel cancer and female breast cancer. Ethanol (alcohol) causes cancer through biological mechanisms as the compound breaks down in the body, which means that any beverage containing alcohol, regardless of its price and quality, poses a risk of developing cancer.

The risk of developing cancer increases substantially the more alcohol is consumed. However, latest available data indicate that half of all alcohol-attributable cancers in the WHO European Region are caused by “light” and “moderate” alcohol consumption – less than 1.5 litres of wine or less than 3.5 litres of beer or less than 450 millilitres of spirits per week. This drinking pattern is responsible for the majority of alcohol-attributable breast cancers in women, with the highest burden observed in countries of the European Union (EU). In the EU, cancer is the leading cause of death – with a steadily increasing incidence rate – and the majority of all alcohol-attributable deaths are due to different types of cancers.

Risks start from the first drop

To identify a “safe” level of alcohol consumption, valid scientific evidence would need to demonstrate that at and below a certain level, there is no risk of illness or injury associated with alcohol consumption. The new WHO statement clarifies: currently available evidence cannot indicate the existence of a threshold at which the carcinogenic effects of alcohol “switch on” and start to manifest in the human body.

Moreover, there are no studies that would demonstrate that the potential beneficial effects of light and moderate drinking on cardiovascular diseases and type 2 diabetes outweigh the cancer risk associated with these same levels of alcohol consumption for individual consumers.

“We cannot talk about a so-called safe level of alcohol use. It doesn’t matter how much you drink – the risk to the drinker’s health starts from the first drop of any alcoholic beverage. The only thing that we can say for sure is that the more you drink, the more harmful it is – or, in other words, the less you drink, the safer it is,” explains Dr Carina Ferreira-Borges, acting Unit Lead for Noncommunicable Disease Management and Regional Advisor for Alcohol and Illicit Drugs in the WHO Regional Office for Europe. 

Despite this, the question of beneficial effects of alcohol has been a contentious issue in research for years.

“Potential protective effects of alcohol consumption, suggested by some studies, are tightly connected with the comparison groups chosen and the statistical methods used, and may not consider other relevant factors”, clarifies Dr Jürgen Rehm, member of the WHO Regional Director for Europe’s Advisory Council for Noncommunicable Diseases and Senior Scientist at the Institute for Mental Health Policy Research and the Campbell Family Mental Health Research Institute at the Centre for Addiction and Mental Health, Toronto, Canada.

We are missing the bigger picture

Globally, the WHO European Region has the highest alcohol consumption level and the highest proportion of drinkers in the population. Here, over 200 million people in the Region are at risk of developing alcohol-attributable cancer.

Disadvantaged and vulnerable populations have higher rates of alcohol-related death and hospitalization, as harms from a given amount and pattern of drinking are higher for poorer drinkers and their families than for richer drinkers in any given society.

“So, when we talk about possible so-called safer levels of alcohol consumption or about its protective effects, we are ignoring the bigger picture of alcohol harm in our Region and the world. Although it is well established that alcohol can cause cancer, this fact is still not widely known to the public in most countries. We need cancer-related health information messages on labels of alcoholic beverages, following the example of tobacco products; we need empowered and trained health professionals who would feel comfortable to inform their patients about alcohol and cancer risk; and we need overall wide awareness of this topic in countries and communities,” adds Dr Ferreira-Borges.

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Does alcohol (wine) cause hair loss? @EverydayHealth

Two women laughing together while holding glasses of red wine
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.

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Alcohol heightens the risk of dehydration @ClevelandClinic






Cleveland Clinic

@ClevelandClinic
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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.”