“Great Food Combos for Losing Weight”

 

POWER PAIRS: When it comes to slimming down, two (or more) foods can be better than one. That’s because each has different nutrients that work together. As a team, they can help you fend off hunger, stay full longer, and burn fat or calories better than they would solo.

AVOCADO AND DARK LEAFY GREENS: A spinach or kale salad is low in calories and high in nutrients, but it can leave you wanting more. To make it more filling, top it with avocado. It’s likely to be more satisfying since it has a kind of good fat (monounsaturated) that staves off hunger. Bonus: Avocado also helps your body absorb more of the veggies’ disease-fighting antioxidants.

CHICKEN AND CAYENNE PEPPER: Chicken breasts are known to be good for weight loss, and for good reason. One breast serves up 27 grams of protein for fewer than 150 calories. Protein takes longer to digest, and that can keep you full longer. Spice up this dinner staple with a rub or sauce made with cayenne pepper. It may boost your calorie burn and make you less hungry.

OATMEAL AND WALNUTS: A simple way to slim down: Eat the rough stuff. Simply adding more fiber to your diet can lead to weight loss. That’s because your body can’t break down fiber, so it slows down digestion and takes up space in your stomach. With 4 grams of fiber per cup, oatmeal can be a good source. Walnuts can add about another 2 grams, plus satisfying protein and crunch.

EGGS, BLACK BEANS AND PEPPERS: Start your day with this protein-packed scramble. According to research in the Journal of the American College of Nutrition, people who had eggs for breakfast ate less for the rest of a day and a half than those who had a bagel. Black beans and peppers make this morning meal even more filling, thanks to a double dose of fiber.

BEAN AND VEGETABLE SOUP: Add a broth-based vegetable soup to your lunch or dinner. The liquid fills your stomach, leaving less room for higher-calorie foods. One study showed that people who started with soup ate 20% fewer calories during a meal. Stirring in beans, such as chickpeas or black beans, can give it more staying power because they’re high in protein and fiber.

STEAK AND BROCCOLI: Too tired to hit the gym? This meal can help you out. Beef is rich in protein and iron, which your body uses to build red blood cells. They take oxygen to your organs, so falling short in those can zap your energy. Broccoli is the perfect side, because its vitamin C helps your body take in iron. A half-cup of this veggie has 65% of all the vitamin C you need in a day.

GREEN TEA AND LEMON: If you need a pick-me-up, brew some green tea. The low-calorie drink is packed with antioxidants called catechins, which may help you burn more calories and fat. One study suggested that drinking 4 cups of green tea every day may lead to decreases in weight and blood pressure. To make it even healthier, add a squeeze of lemon -- it helps your body absorb them.

SALMON AND SWEET POTATO: Fish is often called “brain food,” but it’s also good for your waist. Its omega-3 fats may help you lose body fat, and salmon is a top source. Plus, one 3-ounce serving packs in 17 grams of protein. Serve it with a baked sweet potato for a filling yet light meal. A 5-inch-long spud has 4 grams of fiber and just 112 calories.

YOGURT AND RASPBERRIES: This creamy treat may help turn up the fat burn. Research suggests that people who get more calcium and vitamin D as part of a weight loss plan shed more fat than those who don’t. So, look for a vitamin D-fortified yogurt, which serves up about 35% of all the calcium you need in a day. Top it with half a cup of raspberries for sweetness and 4 grams of fiber.

MUSHROOMS AND GROUND BEEF: You can eat burgers and lose weight -- the key is to swap at least 50% of the meat for chopped or ground mushrooms. With only 16 calories a cup, they can lighten any dish made with ground beef without skimping on flavor. They may also help keep your blood sugar levels steady, which helps curb cravings.

OLIVE OIL AND CAULIFLOWER: At just 27 calories a cup, cauliflower is a diet-friendly food. It’s also low on the glycemic index (GI), a measure of how much a food raises your blood sugar. One study showed that low-GI vegetables led to more weight loss than starchier ones, such as peas and corn. Drizzle chopped cauliflower with olive oil and roast it -- this brings out the flavor, and olive oil’s fats can curb your appetite by making you feel full.

PISTACHIOS AND AN APPLE: Need a midday snack? This combo offers protein, healthy fats, and fiber to fend off hunger. With about 160 calories for 50 of them, pistachios are one of the lowest-calorie nuts. Plus, they’re usually packaged in their shells, which can slow you down and keep you from munching mindlessly. The apple adds sweetness and crunch to your treat, along with 4 grams of fiber.

FISH, WHOLE WHEAT TORILLA AND SALSA: One of the top reasons weight loss efforts fail is taste. Eating bland foods at every meal can lead to a junk food binge. So, it’s important to have healthy, flavorful dishes in your lineup. Fish tacos are a perfect example: Make them with white fish for lean protein and a whole-wheat tortilla for fiber. Top them with some salsa for extra vitamins.

DARK CHOCOLATE AND ALMONDS: Swearing off sweets sounds like a good way to drop pounds, but it can backfire. Nixing them altogether can lead to overeating. With about 7 grams of sugar per ounce, dark chocolate is one dessert you can feel good about eating. Pairing it with high-protein almonds keeps your blood sugar levels steady, and that can keep you satisfied longer.

REVIEWED BY: Melinda Ratini, DO, MS, WebMD, on October 06, 2020

SOURCES:

Heather Mangieri, RDN, spokeswoman, Academy of Nutrition and Dietetics.

Jessica Crandall, RDN, spokeswoman, Academy of Nutrition and Dietetics.

Wien, M. Nutrition Journal, November 2013.

Unlu, N. The Journal of Nutrition, March 2005.

USDA National Nutrient Database.

Ludy, M. Physiology & Behavior, March 2011.

Ma, Y. Annals of Internal Medicine, February 2015.

Vander Wal, J. Journal of the American College of Nutrition, December 2005.

Flood, J. Appetite, April 2007.

Kim, S. The American Journal of Clinical Nutrition, May 2016.

National Institutes of Health Office of Dietary Supplements: “Vitamin C.”

Nagao, T. The American Journal of Clinical Nutrition, January 2005.

Green, R. Molecular Nutrition Food Research, September 2007.

Buckley, J. Nutrients, December 2010.

Zhu, W. Nutrition Journal, January 2013.

Miller, A. Journal of Food Science, September 2014.

Marsales, H. The FASEB Journal, April 2014.

Bertola, M. PLoS Medicine, September 2015.

Schwartz, G. Cell Metabolism, October 2008.

Cottone, P. PNAS, November 2009.

Tan, S. European Journal of Clinical Nutrition, November 2013.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“25 Surprising Foods That Blast Fat”

 

You might not have known it before but adding these foods to your diet will help you reach those weight-loss goals. Now that the colder months are making their annual comeback, you might find yourself really focusing on targeting any excess body fat you wish to shed before you indulge in all those holiday treats. And while there isn't one food that is magically going to melt away all those unwanted pounds instantly, there are some fat-burning foods you can add to your diet that you might not even realize have been linked to an increased rate of fat loss. So, what exactly qualifies a food to be "fat-burning" you might ask? Well, they are foods that get your metabolism going, helping you burn fat, or simply keep you feeling full for a longer time. They're the foods you're going to want to stock up on because of their fat-burning properties.

 

GUACAMOLE: Yes, you now have yet another reason to eat guacamole. See, avocados are not only packed with vitamin B6, which fights the stress hormone cortisol that can trigger belly-fat, but they provide monounsaturated fat. This is a healthy fat, that according to a study in Diabetes Care may actually prevent body fat distribution around your belly. The healthy fats from avocados keep on giving too, as they'll most likely keep you fuller longer. So, you won't go looking for a snack, which then leads to you overall consuming more calories.

DARK CHOCOLATE: Chocolate to help burn fat? Yes, you're in luck! Louisiana State University researchers found that chocolate can boost the body's production of gut-healthy polyphenolic compounds, including a fatty acid that turns off genes linked to inflammation and encourage the body to burn fat as fuel. Now that's just truly amazing!

LEMON WATER: It shouldn't be much of a surprise that water is necessary to keep your metabolism functioning to the best of its ability. But by adding lemon to it, you're serving up d-limonene, an antioxidant in lemon peel that one study showed had therapeutic effects on metabolic disorders in mice with high-fat-diet-induced obesity.

GUAVA: Guava not only serves up a ton of vitamin C, but one cup has four grams of satiating protein. This fruit is one you want to add to your shopping list if you're trying to drop those unwanted pounds.

MUSTARD: Mustard might have a bit of a kick to it, and it's going to help you kick those pounds off, too. Scientists at England's Oxford Polytechnic Institute  found that eating one teaspoon of mustard can actually boost your metabolism up by 25% hours after you're done eating it. Not a bad deal there!

PORK TENDERLOIN: Go ahead and have some pork tenderloin for dinner. A study published in the journal Nutrients had overweight subjects eat a diet rich in fresh lean pork and after three months, the participants saw a significant reduction in waist size, BMI, and belly fat, as pork protein is thought to contribute to greater fat burning.

SPAGHETTI SQUASH: Spaghetti squash is the low-calorie fix for when you're craving spaghetti that happens to be a great source of fiber. And this is important because it will keep you fuller longer and help keep your belly from getting bloated.

CHOCOLATE MILK: Chocolate strikes again! Low-fat chocolate milk is actually packing eight grams of protein per cup, which means if you sip on some before and after your workout, you're giving your body plenty of protein. It's no secret that muscle burns more calories than fat and as you work out, you're creating more muscles. It's a lovely cycle, isn't it? Just be careful to choose a chocolate milk that isn't full of too much sugar.

COFFEE: Coffee is great for jumpstarting your metabolism, and as long as you're drinking it black without any unhealthy creamers and artificial sweeteners, you're on the right track. According to a study published in Physiology & Behavior, those who drank caffeinated coffee had a 16% higher average metabolic rate than those who drank decaf.

RED WINE: Go ahead and have that glass of red wine. See, red wine contains resveratrol, a highly anti-inflammatory polyphenol. 

COTTAGE CHEESE: The key to cottage cheese is that it actually helps you get to sleep at night and according to a study in the American Journal of Clinical Nutrition, if you don't get enough sleep, you're more likely to eat meals that are more calorie-dense the next day. Cottage cheese is one of the best foods to eat before sleep  because it's packing with casein protein, a slow-releasing milk protein that will keep you full throughout the night. No midnight snack is needed here! 

PEANUT BUTTER: Who doesn't love peanut butter? Not only does this childhood staple taste great, but it's packing in tons of flat-belly nutrients such as monounsaturated fats (which also help lower cholesterol) and protein. 

CHEESE: Cheese has plenty of calcium and both calcium and dairy intake have been linked to an overall lower body weight, according to one study. But you do want to be careful not to just eat an entire block of cheese at one time. Instead, it's best to pair some cheese with other fiber-rich snacks. 

ALMOND BUTTER: If you're not a peanut butter fan, perhaps almond butter is your go-to. It is a bit on the decadent side, which is a good thing, as you don't need to eat a ton of it to feel satisfied. More importantly, a study published in the Journal of the American Heart Association showed that eating just 1.5 ounces of almonds daily led to a reduction in belly and leg fat. 

HUMMUS:  Hummus is made from chickpeas, so it makes sense this spread is packed with protein. But the best part about hummus is that it pairs perfectly with fiber-rich vegetables, as it's truly a filling, low-calorie dip. 

UNDERRIPE BANANAS: Munch on a slightly green banana? OK, hear us out here. Under-ripe bananas are rich in resistant starch , which is a type of starch that can pass through the small intestine without being digested. Essentially, it ends up helping to create healthy gut bacteria, which leads to longer feelings of fullness. And that beloved vitamin B6 is present, which as you already know is a nutrient that helps convert food into energy. 

PINK LADY APPLES: Yes, we're calling out a specific type of apple here. It's one of the best fruit sources of fiber, which is vital to reducing belly fat. And one study  found that every 10-gram increase in soluble fiber that the participants ate per day, visceral fat was reduced by 3.7% over five years. So, time to stock up on these apples! 

TART CHERRIES: We're not talking about those maraschino cherries that are found in ice cream shops here! Actual antioxidant-rich tart cherries were found in one 12-week study by the University of Michigan done on rats to have a 9% greater belly fat reduction compared to rats who didn't eat cherries. Cherries are also great for combating inflammation, which is overall going to help you reach your weight loss goals. 

PEACHES: One study done by Texas AgriLife Research found that peaches may just help ward off the risk of obesity-related diseases and they help fight inflammation as well. Peaches are also naturally lower in sugar than other fruits, so you don't have to be as wary about the sugar content here. 

CABBAGE: Who knew that cabbage serves up plenty of fiber per cup? It also can help to lower your cholesterol levels by preventing bile from absorbing fat after a meal. And what is bile exactly? That's the fluid secreted by the liver that helps with digestion. 

RED PEPPERS: Red peppers are packed with vitamin C, and this is an antioxidant that's been shown to reduce stress hormones levels. And when you're more stressed, you have high levels of cortisol, which can lead to belly fat storage, and essentially, fat cells will flourish. No thanks! Munching on some peppers can help combat that. 

KIDNEY BEANS: As you know, soluble fiber is great for reducing belly fat and kidney beans may be the best of the best when it comes to which beans help with fat loss, as they contain slightly more protein and less fat. Beans might get a bad rap, but you can't fight those nutritional benefits! 

MACADAMIA NUTS: Most of the fat in macadamia nuts is monounsaturated, and you already know that eat this type of healthy fat will help you burn belly fat. But just be sure to eat these nuts all on their lonesome and not in the form of a white chocolate chip cookie so you can get the full benefits! 

CAYENNE PEPPER: Another pepper strikes, this time it's one that brings the heat. According to a study published in the American Journal of Clinical Nutrition, daily consumption of capsaicin, one of the compounds found in peppers, actually speeds up abdominal fat loss. How so? Well, it boosts the body's ability to convert food into energy. Not only that, but the spicy cayenne pepper serves as an appetite suppressant, according to another study. 

WHITE TEA: Tea, you might not realize, actually can do so much good for your body and white tea is a perfect example. One study found that white tea can stimulate lipolysis—the breakdown of fat—and block adipogenesis, which is the formation of fat cells. Drinking some of this is an easy way to burn fat, now isn't it? 

BY: jennifer maldonado, eat this, not that, MARCH 11, 2021

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the EAT THIS, NOT THAT and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the EAT THIS, NOT THAT and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the EAT THIS, NOT THAT and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. EAT THIS, NOT THAT and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by EAT THIS, NOT THAT, EAT THIS, NOT THAT employees, others appearing on the Site at the invitation of EAT THIS, NOT THAT, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“Are There Health Benefits in Turkey Bacon?”

 

Many people believe that turkey bacon is a healthier alternative to the more traditional pork bacon. However, turkey bacon doesn’t offer as many health benefits as you may believe. 

WHAT IS TURKEY BACON?

Turkey bacon is cut and cured to be similar to the pork bacon you’re used to eating. The difference is that it primarily comes from turkey, although sometimes pork is added in as an ingredient.‌ Turkey bacon isn’t actually sliced directly from a turkey into pieces. Instead, it is chopped, formed, then sliced into the pieces you see on shelves at the grocery store. If the turkey bacon contains any pork, it must be listed on the ingredient label.‌ If it doesn’t contain pork and is strictly poultry meat, the turkey bacon is usually fully cooked. You can heat or cook the product to your desired temperature or crispiness.

PORK BACON VERSUS TURKEY BACON

Even though turkey bacon is often touted as a healthier bacon alternative, it isn’t much better for you. Turkey bacon is still high in saturated fat and sodium. Assuming that turkey bacon is healthier may lead to you eat more of it. This can have a negative impact on your health. ‌You may be surprised to find out that experts recommend one serving or less of bacon per week in your diet. This is true of pork bacon, turkey bacon, or any other cured bacon product. When you compare turkey bacon's nutrition values to the pork alternative, the two are actually very similar. Each two-ounce serving of pork or turkey bacon contains nearly the same amount of protein. Pork bacon has 20 grams of protein while turkey bacon has 17 grams. Turkey bacon does have fewer calories, with 218 calories per serving, compared to pork bacon, with 268 calories per serving. The one place that turkey bacon stands apart is with fat content. It only contains 14 grams of fat compared to 22 grams in pork bacon. ‌Keep in mind that turkey bacon does contain 4 grams of saturated fat, which is considered the bad fat for your diet. Still, that is half as much as pork bacon, with 8 grams per serving. Eating too much saturated fat increases your risk for heart disease.

Although many people assume it to be healthy, there are pros and cons to turkey bacon — especially when compared to pork bacon.‌ When you’re shopping at the grocery store, look for a turkey bacon product with less sodium. You should only eat 1,500 milligrams of sodium per day, yet two ounces of turkey bacon contains 1,900 milligrams of sodium. ‌Pork bacon has less than 1,300 milligrams per two ounces, although the amount is still very high. Too much sodium increases your risk of heart disease and also makes it more likely that you’ll have kidney stones. Both turkey bacon and pork bacon have zinc and vitamin B complex nutrients, but pork bacon offers slightly more. Pork bacon also has more selenium, a mineral that may contribute to a lower risk of getting cancer.

When shopping for and preparing turkey, consider these things:

• Look for turkey bacon with less sodium.
• Don’t add salt, oil, or butter when you cook.
• Allow the fat to drip off of your turkey bacon.
• Blot it with paper towels to remove excess grease.

HEALTH BENEFITS OF TURKEY BACON

Turkey bacon does offer a high amount of protein as well as other important nutrients for your diet. However, not all protein is created equally, and there are healthier options.‌ The National Academy of Medicine recommends you get around seven grams of protein for every 20 pounds you weigh. For a 120-pound person, this equals 43 grams of protein. For a 220-pound person, this equals 77 grams of protein. Examples of healthier protein options include salmon and lentils. Four ounces of grilled salmon will give you around 30 grams of protein. It is low in sodium and has only one gram of saturated fat. It’s also an excellent source of omega-3 fats, the kind of fat that’s good for your heart. One cup of cooked lentils offers around 18 grams of protein plus 15 grams of fiber. Plus, it has almost no saturated fat or sodium if you don’t cook with added fats and salt. These are both much healthier options than turkey bacon while offering similar nutrition.

POTENTIAL RISKS OF TURKEY BACON

The reason turkey bacon has health risks is that it is considered an ultra-processed food due to the way it is packaged and preserved. This, coupled with the fact that it is deceivingly unhealthy, makes it dangerous for your health because it lends to overindulgence.‌ The World Health Organization categorized processed meat like turkey bacon as carcinogenic to humans, meaning it could potentially cause cancer. It falls into the same category of cigarettes, although it isn’t nearly as bad for you as smoking or using tobacco.‌ Still, foods like turkey bacon greatly increase your risk of health conditions like colorectal cancer by as much as 18% when you eat a 50-gram serving each day.

REVIEWED BY: Dan Brennan, MD, WebMD on June 01, 2021

SOURCES:

Ask USDA U.S. Department of Agriculture: “What Is Turkey Bacon?”

Cleveland Clinic: “Turkey Bacon: How Healthy Is It Really?”

Harvard T.H. Chan School of Public Health: “Protein.”

World Health Organization: “Cancer: Carcinogenicity of the consumption of red meat and processed meat,” “IARC Monographs evaluate consumption of red meat and processed meat.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“19 Hair Care Tips”

 

BOOST THIN HAIR WITH SILICONE: Thin, lifeless hair is a common complaint, yet few women know the best remedy. Heavy conditioners will just leave your hair limp. A better bet is to use products with silicone, such as dimethicone or cyclomethicone. These coat the strands with a thin film, creating fuller hair that doesn't look greasy. The silicone stays put even after you rinse.

EAT FISH AND NUTS FOR HEALTHY HAIR: The same nutritious foods that are good for your body promote stronger, healthier hair. Load up on salmon and nuts! Their protein and omega-3 fats help create a healthier scalp. Leafy vegetables, beans, and carrots are also good for your tresses. Beware of fad diets aimed at quick weight loss. They can starve your body of important nutrients, which can lead to brittle hair or hair loss.

PROTECT SHINE WITH LUKEWARM WATER: Hot water can strip the protective oils that act as a natural conditioner. And your hair's natural shine can disappear. This doesn't mean you have to suffer through cold showers to avoid dull hair. Instead, use lukewarm water to wash your hair. Pamper the scalp by massaging it while you shampoo.

MEND SPLIT ENDS WITH PROTEIN: If you often style your hair with hot tools -- or you color, bleach, or perm a lot -- you can damage hair's protective outer layer. The result is "split ends." Thankfully, there are hair products to help mend the damage. Look for conditioners with protein. They sink into the hair shaft and repair split ends. The fix only lasts until the next shampoo, so you'll need to use them regularly.

GET THAT 'REDHEAD BOUNCE': The fullness of your hair is in your genes -- and your styling technique. Natural redheads have thicker hair, while blondes have the thinnest but greatest number of hairs. Luckily, you can plump up the volume whatever its color. Use a leave-in conditioner or mousse and dry the root area first. Flip your hair upside down as you dry, for an extra volume boost. If your hair is very fine, use low heat with any hot tool.

DON'T TREAT DANDRUFF WITH OILS: Dandruff is not a type of dry skin at all -- despite the white flakes that float down to your shoulders. A minor skin disorder of the scalp is to blame. Rubbing oil into the scalp can just make it worse. Shampoos with medicine are the best fix -- from a drugstore or a dermatologist. Leave the shampoo on for 5 minutes to soak into your scalp. Be sure to rinse thoroughly.

SKIP HIGH-POWERED BLOW DRYERS: You might expect a powerful blow dryer to slice a few precious minutes off your styling routine. But in a comparison of blow dryers, Consumer Reports found they all dried hair in about the same amount of time. Some are much noisier than others, though. The group found the more expensive dryers were the quietest, and the noisiest were as loud as a lawn mower.

BRUSH LESS TO LIMIT HAIR LOSS: Don't believe that myth about 100 brush strokes a day. Too much brushing will snap off hairs. Some hair loss is normal – most people lose 50 to 100 hairs every day. These have stopped growing and have reached a resting stage. To keep from losing any more hair than normal, use a brush with ball-tipped bristles. And never brush wet hair; use a comb instead.

TAKE CARE WITH TIGHTLY WOUND HAIR: Ponytails and braids are great ways to showcase your personal style. But when they're too tight, they can break off hair and damage the roots. Wearing a tight style around the clock can even make your hair fall out. Set your hair free every night! For braided styles meant to last months, leave hair a little loose at the scalp. If you wear heavy extensions, give your hair a break after three months.

DON'T LET BRANDS CLEAN YOUR WALLET: What are you really getting for extra money spent on specialty products? Consumer Reports tested products on 1,700 ponytail samples and found that pricy shampoos were no better than cheaper ones. What should you buy? Choose shampoos and conditioners designed for your hair type, such as those for oily, fine, or color-treated hair.

USE GENTLE COLOR TO COVER GRAYS: Hair doesn't just change color as we get older – it also becomes weaker and grows more slowly. That means damaged hair won't be snipped off as quickly by haircuts. Chemicals used on "mature" hair should be weaker to avoid damage.

CALM FRIZZ IN WINTER, TOO: Humidity gets the rap for causing frizzy hair days. But there's more static electricity when the air is dry. This means frizz also flies in winter months and in the desert climates of the Southwest. Use conditioner to stop static electricity. Shampoos that are pH-balanced also can calm the frizz for hair that's colored or relaxed with chemicals.

KEEP BRUSHES AWAY FROM YOUR CURLS: Curly hair is more likely to break and become dry and brittle. Gently using a pick keeps curls looking better than combing or brushing. Conditioners with polymers can smooth hair and make it more manageable. Look for polyvinylpyrrolidone on the label. Don't overdo the use of flat-irons and relaxers, which can damage hair.

AVOID EXTREME COLOR CHANGES: Perhaps you're a brunette who always wanted to be a blonde, or a blonde who wants to go darker. Be aware that you're risking damage to your hair with more extreme color changes. Some dermatologists recommend staying within three shades of your natural color.

GIVE THE BLOW DRYER A REST: Frequent blow-drying is hard on your hair and can actually lead to hair loss. When you do blow dry, turn down the heat. Finer hair is especially sensitive to damage from heat, but even thick manes need some tender care. Protect your hair before styling by using a conditioner or a heat styling product.

PROTECT HAIR FROM THE SUN: The sun is no kinder to your hair than it is to your skin. Sun exposure can dry out hair, especially if it's color-treated. Use a light hair spray with broad spectrum sun protection -- or wear a hat when the sun is strongest. Frequent summer trims can keep your ends looking healthy.

SHOWER BEFORE YOU SWIM: Avoid chlorine damage by rinsing your hair before entering the pool or wearing a swim cap. If your hair is already saturated with water, it won't absorb as much from the chemical-laden pool. Use a pH-balancing hair product to further protect your hair.

TAKE A TIME OUT FROM STYLING: For better hair days, the best thing you can do is -- nothing. All the tugging, combing, brushing, drying, and chemically treating of hair damages the shafts. Even vigorous towel-drying can damage hair. Gently blot wet hair with a towel. If you have damaged hair, take a break from styling. As the damaged hair grows out, the new growth will be healthy.

BE AWARE OF CHANGES IN YOUR HAIR: Sudden changes in your hair, such as brittle hair or losing much more hair than usual can in rare cases be a sign of a health problem. Some medicines can cause hair loss, too. If you notice dramatic changes in your hair, see a dermatologist.

REVIEWED BY: Stephanie S. Gardner, MD, WebMD on February 10, 2021

REFERENCES:

American Academy of Dermatology

American Cancer Society

Consumer Reports

Journal of the American Academy of Dermatology

U.S. Food and Drug Administration

Zoe Draelos, MD, dermatologist, High Point, NC.

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