TODAY’S DOSE OF HONESTY

Are you drinking unwanted calories?

If there's one thing I learned while getting my master's degree in nutrition and becoming board-certified in obesity medicine, it's that losing 1 pound is not as simple as burning 3,500 calories (the general unit measure of a pound). A LOT more goes into losing weight than simply burning calories. Your body composition, activity level, genetics, and what you ingest are all important factors in this equation. But if you’re trying to shed a few pounds, I suggest you start by taking a good, hard look at the beverages you consume. In a most extreme example, if you pivot from drinking liquids with anywhere from 100-300 calories per drink to zero calories per drink, you could shed 8 pounds in the next 30 days, all without changing what you eat. Let me take you through this:

Consider the range of drinks that contain calories—some with empty calories: orange juice (or fruit juice), coffee or tea with milk and sugar or other sweeteners, sodas and sports drinks, and alcohol. Even if you only have 1 small juice in the morning, a sweetened caffeinated beverage like coffee mid-morning, a soda or tea for lunch, and 1 glass of wine with dinner, you could actually be consuming 800-1,000 calories per day from liquid alone. In just a week’s time, that translates to roughly 2 pounds!

So how do you do this to get quick AND sustainable results? It's what I call a “beverage boot camp,” and it offers two options: Go cold turkey or taper down. Cold turkey means drinking nothing that contains calories. That leaves water, seltzer, or (gasp) diet drinks. 

My dose of honesty on diet beverages: They really are NOT good. They contain lots of chemicals (who needs more chemical exposure?), and they actually trick our brains into expecting more sweet-tasting foods and sugary drinks (because they activate the brain’s sugar/pleasure centers that expect real sugar) and, consequently, seeking more. If you’re trying to lose a few pounds, going from full-sugar soda to diet soda is fine short-term. But the better move is no soda at all. I once heard a great comment attributed to the singer Melissa Etheridge that really drove this point home. After having breast cancer, she became so aware of what she put into her body that she became anti-diet soda. She said do an experiment at home: Take two house plants. Give one diet soda for a few months and give the other one water. Watch what happens. It's quite the image!

What about coffee or tea? This, I admit, may take some time to adjust to. If you put 2 sweeteners in your coffee, first go to 1, then go to half, and then go to none. If you add half-and-half or soy milk, start adding less, OR if you really love your coffee the way you drink it now, drink less of it (2 cups to 1, or 1 cup to a half). I’m a big advocate of not stripping away every single pleasure in living! Getting a smaller cup or mug may help too. 

Finally, alcohol. There’s a plethora of reasons NOT to drink alcohol on a regular basis, and we’ll be talking about these reasons often. From a purely caloric perspective, alcohol is a major saboteur of any weight-loss strategy. It doesn't mean never; it just means that when you drink, you need to acknowledge that it’s moving you away from your goal, not closer to it.  

This is why I say, “We shouldn't drink our calories” (unless it is intentionally, in the form of, say, a protein/fiber smoothie). It’s the easiest way to lose weight without dieting. Give it a try for a week and keep me posted on how you do! What have you got to lose?

SYMPTOM SOLUTIONS

What to eat for healthier hair.

So much of our health is determined by the foods we eat, and hair health is no exception. Hair thrives on healthy fats, vitamins, and iron to grow and stay strong, so a balanced diet can help slow down and even prevent hair loss.

I learned this personally, the hard way, after going vegan during the pandemic. I inadvertently was not getting enough protein, which contributed to major hair breakage and thinning. So, paying attention to what you eat and drink is good not just for your waist and heart but also for your hair! Here are some of the top research-backed foods that may help prevent hair loss.

Eggs. Eggs contain protein and biotin, two important nutrients for hair growth. Protein is a building block for lots of things in our bodies, including hair follicles. And biotin (vitamin B₇) helps make a hair protein called keratin. Eggs also serve up zinc, magnesium, and selenium—all beneficial minerals for hair.

Fatty fish. Fatty fish like salmon, tuna, and mackerel serve up lots of nutrients that help to combat hair loss, including omega-3 fatty acids, vitamin D, protein, B vitamins, and selenium. In one study, 120 women with hair loss who took a combination of omega-3 fatty acids, omega-6 fatty acids, and antioxidants for six months had thicker, fuller hair. For maximum benefit, try to eat at least 8 ounces of oily fish per week.

Nuts. Almonds, Brazil nuts, and hazelnuts are among those packing lots of nutrients that support hair growth, including vitamin E, zinc, fatty acids, and B vitamins. Vitamin E is a potent antioxidant that helps protect against free radical damage throughout your body, including your hair. An ounce of almonds contains almost half of your daily vitamin E needs.

Sweet potatoes. Sweet potatoes are rich in vitamin A, which supports production of sebum, a natural oil in your scalp that keeps hair shiny and strong. Sweet potatoes also contain magnesium, a mineral that helps promote hair growth.

Spinach. Here’s another reason spinach has been labeled a “super food”: This leafy green is chock full of nutrients for hair health, including iron, folate, and vitamins C and A. Aim for 1 cup of fresh or ½ cup of cooked spinach per day.

Chicken. A study published in Annals of Dermatology found that an omega-6 fatty acid called arachidonic acid (AA) may stimulate hair growth. One cup of roasted chicken serves up 154 milligrams of AA.

Beans. A great plant-based source of protein, beans (kidney, navy, red, pinto, black) are also rich in zinc, iron, and biotin, which make them a powerful hair-health food. About a ½ cup of black beans contains 14 percent of the recommended daily amount of zinc.

Yogurt. Unsweetened plain yogurt delivers a hefty dose of protein and also contains probiotics, the good bacteria that help your gut absorb the nutrients it needs for a healthy hair cycle. In a Korean study, researchers found that eating Greek yogurt was linked to an increase in the number and thickness of hair. For best results, look for yogurt that has “live active cultures” and “lactobacillus acidophilus” on the label.

One more thing: It’s not a food, but water is essential to hair growth and health. When you’re dehydrated, your hair may stop growing, and the existing hair on your head can become brittle and break. Drinking plenty of water helps prevent hair loss by stimulating oil production in your scalp, increasing circulation, and keeping hair follicles healthy. A hydrated scalp is also less likely to itch, flake, or develop dandruff, all of which may lead to hair loss. According to the U.S. National Academies of Science, Engineering, and Medicine, to stay hydrated, women should drink about 11 cups (2.7 liters) of water per day.

COMMUNITY

“What heart tests do I need during menopause?”

Fact: Heart disease is the No. 1 killer of women in the U.S. In 2021, it caused the deaths of more than 310,000 women—about 1 in every 5 female deaths. And research has shown that only about half (56%) of American women recognize that heart disease is their biggest assailant. Menopause itself doesn’t cause heart disease, but the complex hormonal changes taking place make women more vulnerable. And the earlier a woman goes into menopause, whether it’s natural or surgically induced, whether it’s chemotherapy or medication-induced, the greater the risk for future heart attacks. Prevention is key! I asked my Core Expert, cardiologist Dr. Jennifer Haythe, to weigh in on what screenings we need to be proactive about our heart health.

A woman’s cardiovascular disease risk does rise both during and after menopause. This increased risk may be related to reduced estrogen production, aging, weight gain, and/or a significant change in the blood vessels, as arteries become thicker and stiffer. This can lead to the development of high blood pressure, coronary artery disease, and increased risk of stroke. Menopause-related hot flashes and night sweats have also been linked to a greater risk for high blood pressure and other cardiovascular risk factors.

A precursor to heart disease is something called metabolic syndrome, which is a combination of high blood pressure, excess belly fat, elevated cholesterol/lipids (blood fats), and increased blood sugar. After menopause, women are much more likely to develop this condition. According to the National Institutes of Health, it is diagnosed if women have 3 out of 5 of the following:

• Waist circumference greater than 35 inches

• Triglycerides greater than 50 mg/dL

• HDL cholesterol (good cholesterol) less than 50 mg/dL

• Blood pressure greater than 130/85

• Fasting blood sugar of 126 mg/dL or higher

While the exact link between menopause and metabolic syndrome is not clear, these changes to body fat composition are believed to be caused by the loss of estrogen and the increase in circulating androgens (sex hormones that regulate various bodily functions) that begins during menopause. So, screenings are critically important at this stage of life.

Women over 40 should be screened annually for the following:

• Blood pressure

• Alcohol consumption/misuse

• Depression

• Obesity (BMI)

• Family history of heart disease

Additionally:

• Screening for diabetes/pre-diabetes is advised at least every 3 years.

• Cholesterol should be checked at least every 4-6 years.

• Women should be counseled on healthy diet, exercise, smoking cessation, and sleep at every annual checkup. 

• To establish a baseline, I recommend a 12-lead electrocardiogram (ECG) for women over 40 years old with a family history of heart disease.

These are general guidelines. Talk to your healthcare provider about these screenings; they may suggest more frequency or additional tests based on your current health and your family history.

OUR CORE EXPERT

Jennifer Haythe, M.D., is a cardiologist in the Columbia University Department of Medicine in New York City. She is currently an associate professor of medicine in the Division of Cardiology, Center for Advanced Cardiac Care; associate director of the Adult Pulmonary Hypertension Program; and director of the Cardio-Obstetrics program. @drjennhaythe

GOT A QUESTION FOR DR. JEN? Click here to send it.

ABOUT DR. JEN

In her roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—shares the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has written several books, including the best-selling The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

Refer a friend and
get a FREE gift!

Do you know someone who might enjoy this newsletter? It’s easy to refer them! Just click the link in the box below and supply their email address. They’ll receive a message asking them to confirm their email address. Once they’ve done that, they’ll start receiving the weekly newsletter—which, as you know, is absolutely FREE—and you’ll receive Dr. Jen’s exclusive Hair Resuscitation Plan as my “thank you” for your referral!

Forwarded this email? Click here to subscribe.

Missed last week’s issue? Read it here!

Want a copy of Dr. Jen’s latest magazine? Get it here!