What you eat and drink can contribute to your hair loss

It may not be age that is making your hair thin or fall out, but rather what you are eating and drinking.

New research shows certain foods contribute to hair loss, and others help with hair growth.

Sugar-sweetened beverages and alcoholic drinks are associated with a higher risk of hair loss, according to research published in Nutrition and Health, which analyzed 17 studies on diet and hair.

“When we consume high amounts of sugar, we get an insulin spike that promotes inflammation and can distort the natural hair growth cycles,” explains Laura Acosta, a registered dietitian and associate professor of Food Science and Human Nutrition at the University of Florida. “With alcohol, it’s not that it necessarily directly causes hair shedding itself, but it does contribute to nutrient deficiency, nutrient malabsorption, liver stress, poor sleep, and systemic inflammation — all of which can wreak havoc on hair growth.”

Not consuming enough protein also can lead to hair loss. Acosta says a person needs to take in half a gram of protein per pound of body weight each day.

“We tend to be more protein-deficient than we think,” said Dr. Jila Senemar, a Miami menopause specialist who says hair shedding, hormones, and diet are all interrelated.

Foods that can help with healthy hair and hair growth include soy-based nourishment like edamame or tofu, and cruciferous veggies like broccoli or cauliflower, which can reduce the risk of hair loss. Nutritionists believe this is likely due to the antioxidant and anti-inflammatory properties of their phytochemicals, such as isoflavones and carotenoids. Additionally,  persimmon leaf has been studied and found to be linked to improvements in both hair density and thickness. Persimmon leaf contains antioxidants like quercetin that improve blood flow to the scalp. You can drink it in tea or take an oral supplement.

While most studies in this new review primarily included women, one study involving 76 men with male pattern baldness found greater hair growth in a group that consumed 400 mg of pumpkin seed oil for 24 weeks compared to a placebo group. Researchers believe the reason for the hair growth may be hormonal — pumpkin seed oil may decrease dihydrotestosterone (DHT), a hormone known to affect hair follicles and cause hair thinning.

When it comes to supplements, Vitamin D has been the most studied. At least five studies analyzed in this review found that higher vitamin D levels may be protective against hair loss. Acosta said 2,000 international units (IUs) would be a good dose to aim for, noting there is risk for toxicity if someone takes too much.

Another supplement to consider is iron. One study showed that iron supplementation (in the form of 100-milligram tablets) improved hair growth in women. Senemar, the Miami doctor, said if someone is iron-deficient and wants to take supplements, she suggests taking them with vitamin C, which can help increase iron absorption. She points out that certain foods are good sources of iron, including spinach, lentils and almonds.

Acosta recommends having your iron levels tested along with your zinc and biotin (Vitamin B7) levels because deficiencies can cause hair loss or thinning. Adults need 30 micrograms of biotin daily. It can be found in foods like meats, eggs, fish, seeds, nuts and vegetables like sweet potatoes.

“If you’re not biotin deficient, though, taking biotin supplements is unlikely to help your hair,” Acosta said.

Recently, research has been focused on collagen for hair growth. “There is some exciting research going on around collagen supplements that a few years ago I probably would have dismissed, but now it really has my attention,” she said.

For the newly published review, researchers scoured three big scientific databases — PubMed, Web of Science, and Scopus — using keywords like “dietary intake,” “nutritional status,” and “hair growth.” In total, the studies involved 613,320 individuals, mostly females, ranging in age from 7 to 77 years old.

“These were observational studies, meaning that we see associations, but we can’t necessarily prove causation from these types of studies,” Acosta explained.

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The National Institute on Aging recommends balance exercises to help prevent falls, a common issue older adults face that can have dire consequences. Standing on one foot is a balance exercise that can be incorporated into your workout routine or done while completing everyday tasks. Hold both hands on a sturdy chair or kitchen counter and draw your abs in. With feet shoulder-width apart, lift one leg at a time and hold for 10 seconds. Place your foot down and repeat.

Minimizing injury if you fall

Falls happen.

September is fall prevention month, so it’s a good time to find out not only how to prevent a fall, but also how to minimize your injury if you feel yourself falling.

Last year, more than 2,800 people were treated for falls at one of the two trauma centers in Palm Beach County.  The Health Care District of Palm Beach County has launched a fall prevention effort, offering balance classes throughout the county and introducing the Prevent Falls PBC app, with tools and guidance to help prevent falls.

Dr. Belma Andric, chief medical officer for the Health Care District of Palm Beach County, said the balance classes teach participants how to stop a fall.

“The key is to protect your head, bend your elbows and knees to absorb the impact, and try to roll instead of landing stiffly. When possible, fall on a soft surface, like grass.  Before standing after a fall, pause, check for injuries, and use something sturdy to get back up safely or call for help if needed,” she said.

Dr. Howard Bar-Eli, an orthopedic trauma surgeon with Baptist Health Orthopedic Care, sees a high volume of fall injuries, especially during periods of heavy rainfall. He advises two approaches for injury prevention:  “Staying fit and active and having good muscle tone so the muscles know how to react and can serve as a cushion as well. And, number two would be learning how to roll with it, essentially.”

Rather than putting your hands out and breaking a wrist, he recommends ducking and rolling to avoid injury. “If you’re rolling, the wrist is not taking 100% of the force. It’s dissipating throughout the body.”

The safest way to fall would be to land on your rear end, he said.

Anyone with a walker or cane should practice walking upright rather than leaning too far forward, he said.

Broken hips and shoulders in your 70s or 80s can have significant consequences and sideline someone from physical activity.  Bar-Eli suggests ensuring your home environment is clear of items on the floor, such as dog leashes, and wearing well-fitted shoes, especially when they are slip-on.

New at-home pap smear available

The first FDA-approved at-home cervical cancer screening device is now available for women in Florida.

The device, called the Teal Wand, tests a vaginal sample collected at home for HPV (human papillomavirus), the virus that causes nearly all cervical cancers.

Teal Health, a San Francisco healthcare company, pairs patients through telehealth with a medical provider who prescribes the kit that includes the wand and offers support through the sample collection process. The sample is then shipped to a lab for processing, and the provider reviews the results.

In a written release, Teal said its SELF-CERV study presented to the FDA confirmed that self-collected samples using the Teal Wand were proven to detect cervical precancer 96% of the time, the same performance rate as clinician-collected samples.

Florida is one of three states where women can obtain an at-home pap smear. The other two are New York and California.

Hospital news

♦ Broward Health has topped off its new free-standing emergency department in Lighthouse Point. When completed, it will be equipped with 10 exam rooms and supported by an additional nine exam rooms on the second floor of the medical offices. Broward Health anticipates treating approximately 18,000 patients annually at the new facility, which is expected to be completed in Spring 2026.

♦ Boca Raton Regional Hospital, part of Baptist Health, hosted a ribbon-cutting ceremony on Sept. 8 for its second Kathryn Krickstein Pressel MammoVan at Christine E. Lynn Women’s Health & Wellness Institute. The MammoVans travel throughout South Florida to expand access to early breast cancer detection services and provide breast health education.

♦ Holy Cross Health has completed its first procedure with the latest generation of Inspire therapy, the Inspire V System. Since establishing their Inspire therapy program in 2023, Holy Cross Health has impacted the lives of dozens of patients with obstructive sleep apnea. The Fort Lauderdale hospital also has received the American Heart Association’s Commitment to Quality award for achieving high performance across three or more clinical areas in the Get With The Guidelines program.

♦ Delray Medical Center surgeon Joseph Ricotta, medical director of Vascular Surgery and Endovascular Therapy, has been recognized on Newsweek’s list of America’s Best Vascular Surgeons, ranking No. 2 in the entire country.

♦ Memorial Hospital Pembroke has honored Laurie Maas, a nurse at the hospital for 50 years. Maas, the clinical manager of the ICU at Memorial Hospital Pembroke, continues to work the night shift, caring for patients and colleagues. A mother to eight children, Maas has been a nurse for more than 56 years.  “Fifty years at this location is a remarkable accomplishment, but if you know Laurie, it’s not surprising,” said Felicia Turnley, CEO of Memorial Hospital Pembroke. “She has nursing in her DNA and has always embraced serving patients, families, and the local community.”

South Florida Sun Sentinel health reporter Cindy Goodman can be reached at cgoodman@sunsentinel.com.