1.  Physical Stress

Different types of stresses on the body can cause hair loss.  Stressors can include:  high fever, severe infection, major surgery, acute physical trauma, chronic debilitating hair loss, acute weight loss, crash dieting, anorexia, low protein intake, medications (beta-blockers, anti-coagulants, retinoids, immunizations), hormonal disruption, iron or zinc deficiency.  Surgery-related hair loss should not last for more than six months and hair should re-grow after that period of loss.  If the hair loss is diet-related, it may last for longer.

2.  Nutrient Deficiency

Here are some common signs that your hair loss may be nutrient-related:

• Your hair loss started more than six months after surgery.
• Your hair loss lasts more than 1 year.
• You have low energy levels or other physical signs of fatigue and malnourishment.

If you have these diet-related symptoms, you may need to change something about your diet.  Ask yourself if you are getting at least 60 grams of protein if you’re a female or 80 grams of protein if you’re a male.  If you are not, you should start increasing your protein intake immediately.  Be sure to go with food first.  Getting a majority of your protein from supplements may enable you to reach your protein goal, but you may be missing out on nutrients from real foods that your body needs.

3.  Vitamins/Minerals Deficiency

Are you following your vitamin regimen closely?  If not, start immediately.  Iron is the single most important nutrient when it comes to preventable hair loss.  Zinc deficiency has also been seen in correlation with hair loss.  Biotin is commonly believed to help prevent hair loss but has not been confirmed through research involving humans.  Other possibilities for deficiency include Vitamin A, Folate and B6.  Taking your multivitamin daily is key.  If you have a history of anemia or are a female of menstruating age, you may have to take an additional Iron supplement.  Omega-3 Fatty acids are also good for hair health and are found in walnuts, avocado and flax seed.

4.  Emotional Stress

Are you stressed for any reason?  Stress can cause hair loss.  Try to incorporate even as little as 10 minutes of quiet time into your day.  Sit in silence for some deep breathing, go for a walk or do some reading to decrease your stress levels.  If you have recently stopped smoking, this may also cause you to feel stressed.  If so, hang in there!  You will feel better and be glad you quit soon.

If you don’t think any of the above reasons are causing your hair loss, make an appointment to see your doctor.  There may be an underlying metabolic issue that could be the cause.

Why is fiber important?

• Fiber is a compound found only in plant foods.
• It helps foods pass through the digestive system smoothly, preventing constipation.
• It helps decrease cholesterol levels and promotes heart health.
• It helps control your blood sugar.
• It decreases the amount of time food stays in the digestive system, which can decrease your risk for colon cancer.

 How much fiber should I eat?

• Aim for 12 grams of fiber of every 1,000 calories that you eat daily.
• Drinking 73 to 100 ounces of liquids (at least 9 cups) daily from water or other calorie-free beverages is very important to help digest fiber.
• Increase the amount of fiber you are eating gradually to prevent uncomfortable gas and bloating.
• Try to include one fiber rich food in every meal.

 What foods are high in fiber?

High fiber foods are very filling.  You might find yourself eating smaller portions of these foods.  Remember to eat very slowly.  Please chew all foods, especially these high fiber foods, very well to prevent painful symptoms and serious complications.

Fiber supplements:  If you feel like you cannot eat enough food in a day to get enough fiber and you are still having irregular bowel movements, try these fiber supplements, available in most grocery stores and pharmacies.

• Fiber Choice Chewable (Sugar Free):  4 grams per tablet
• Metamucil Flavored Sugar Free Powdered Drink Mixes:  3 grams per serving
• Fibersure by Metamucil cooking and baking supplement:  3 grams per serving
• Benefiber (plus Calcium) chewable or powder:  3 grams per serving

You can add powders or drink mixes to a protein shake or skim milk.  Please follow the instructions on the label of the supplement you choose.

Negative Calorie Balance

Weight loss is primarily achieved through negative calorie balance.  Negative calorie balance refers to burning more calories than you eat in a day.  Your body can naturally burn roughly 1,000 calories per day but that number can be very different from person to person depending on height and gender, so do not assume that that is your own magic number.  The natural amount of calories your body burns just from being alive plus the number of calories you burn during exercise should be greater than the number of calories you eat per day.

If you are trying to lose weight, cutting the number of calories your body uses to maintain weight by 200 per day and exercising for 30 minutes on most days of the week is an excellent goal.  In general, gastric banding patients are told to eat no less than 1,000 calories, but please speak with your dietician to ensure that this is an adequate number for you.  If you are shorter or taller than average, this number is probably different.  Eating less than 1,000 calories per day will inhibit your body from being able to burn adequate calories for weight loss.

For our patients, remember that you will see the dietician at each of your appointments.  Should you have any questions about your calorie intake she will be able to assist you.

Why is protein so important?

• It forms the structure of cells such as hair, skin and nails.
• It keeps the body’s metabolism running at its best by regulating thousands of chemical reactions in the body.
• It helps give your body energy.
• It also helps your body fight infections by building up the immune system.
• It maintains and rebuilds lean body muscle mass.  Unlike fat cells, muscle cells are constantly burning calories.  The more muscle you have, the more calories you are burning all day long.

How much protein do I need with the Gastric Band or Gastric Bypass?

• In general, for both lap-band and bypass patients, women need 60 to 80 grams of protein per day while men need 70 to 90 grams per day.
• For bypass patients, getting enough protein is especially important because you are at higher risk for protein deficiencies.
• Foods such as meats are not only high in protein but also high in Vitamin B12, Iron, Folate and Copper.  These are vitamins and minerals that all weight loss surgery patients, especially bypass patients, are at risk for deficiencies.
• High protein levels can dehydrate you quickly.  Drink at least 73 to 100 ounces of fluid daily, mostly water.
• If you are weightlifting on a regular basis or have become an avid endurance athlete, you should aim for even higher levels of protein.  Talk to your dietician about a more specific protein goal for you.

What are some signs/symptoms of protein deficiency?

• Brittle, easily breakable hair; hair loss
• Brittle nails, unhealthy looking skin
• Delayed wound healing
• Low energy levels; muscle weakness
• Edema (water retention)
• Difficulty losing weight despite a positive change in eating habits and exercise

What foods are high in protein?

• Meats, fish and meat substitutes
• Dairy products
• Beans, nuts and seeds
• Protein supplements

What  types of foods should you eat after having weight loss surgery?

1. Protein Foods – Eat the protein on your plate first.  Meats, fish, beans, nuts, dairy products, eggs, and meat substitutes are all sources of protein.  Choose meats that are leaner such as poultry and fish to eat more often than red meat or fatty pork.  Use healthy preparation methods such as baking or grilling instead of deep-frying.  Also, be sure to choose low-fat or fat-free dairy products.

 

2. Vegetables – After you have eaten 2 to 4 ounces of protein at your meal, eat the vegetables on your plate next.  Salads or any other non-starchy vegetable can taste good without butter or salt.  Experiment with various seasonings.

 

3. Starch – If you have eaten the protein and vegetables on your plate, have a very small serving of starchy foods such as potatoes, rice, toast, crackers or pasta.  Remember that whole grains are always best to make you feel full, keep your bowel movements regular, lower your cholesterol and help you control your blood sugars.

 

4. Fruits - Fruits are a great food group to include with breakfast or as a dessert with lunch or dinner.  However, keep your priority on the protein foods first.

 

How much of these foods should you eat?

In general, about a cup to no more than two cups of food should fill you up at each meal and keep you full until your next one.

By the end of your day, you should have had all the food groups listed above.  As you can see by the diagram, most of what you eat should come from protein first, then vegetables, and starch and fruits in the smallest amounts.  Talk to your dietician for more specific amounts of each food group you should eat based on your calorie intake.