Hair loss, a common concern affecting millions worldwide, can be distressing for both men and women. Understanding its causes, when it is most likely to occur, and how nutrition can help prevent it can empower individuals to take proactive steps in managing and mitigating hair loss.

Causes of Hair Loss

1. Genetic Factors:
   • Androgenetic Alopecia: Often referred to as male-pattern baldness and female-pattern baldness, this hereditary condition is the most common cause of hair loss. It is characterised by a gradual thinning of hair, typically starting at the temples and crown in men, and overall thinning in women.
2. Hormonal Changes:
   • Men: Hormonal imbalances, particularly an increase in dihydrotestosterone (DHT), can shrink hair follicles and shorten the hair growth cycle, leading to hair loss.
   • Women: Hormonal changes during pregnancy, menopause, or due to conditions like polycystic ovary syndrome (PCOS) can lead to hair thinning and loss.
3. Medical Conditions:
   • Alopecia Areata: An autoimmune disorder where the immune system attacks hair follicles, causing patchy hair loss.
   • Thyroid Disorders: Both hyperthyroidism and hypothyroidism can cause hair to thin and fall out.
   • Scalp Infections: Conditions such as ringworm can invade the hair and scalp, leading to hair loss.
4. Nutritional Deficiencies:
   • Lack of essential nutrients such as iron, zinc, vitamins A, D, E, and B-complex can weaken hair and cause it to fall out.
5. Stress and Psychological Factors:
   • Severe stress can trigger telogen effluvium, a condition where hair prematurely enters the resting phase of the hair growth cycle, leading to significant shedding.
6. Medications and Treatments:
   • Certain medications, including those for cancer, arthritis, depression, heart problems, and high blood pressure, can cause hair loss as a side effect.
7. Lifestyle Factors:
   • Poor diet, smoking, excessive alcohol consumption, and lack of sleep can negatively affect hair health and contribute to hair loss.

When Hair Loss is Most Likely to Happen

1. Aging:
   • Hair naturally thins as people age. Men may start noticing hair loss in their late 20s to 30s, while women typically see changes in their 40s to 50s.
2. Post-Pregnancy:
   • Many women experience hair shedding after giving birth due to hormonal fluctuations. This usually resolves within a few months.
3. Menopause:
   • The hormonal changes during menopause can lead to hair thinning and loss in women.
4. After Severe Illness or Surgery:
   • Physical stress from surgery or illness can trigger telogen effluvium, causing temporary hair loss.

Nutrients to Prevent Hair Loss

1. Protein:
   • Hair is primarily made of keratin, a type of protein. Consuming adequate protein from sources like eggs, fish, lean meats, and legumes is crucial for hair strength and growth.
2. Iron:
   • Iron deficiency is a common cause of hair loss, especially in women. Foods rich in iron include red meat, spinach, apricots, legumes and lentils.
3. Zinc:
   • Zinc helps in hair tissue growth and repair. It also keeps the oil glands around the follicles working properly. Good sources include nuts, seeds, shellfish, and eggs.
4. Vitamins A and E:
   • Vitamin A helps the skin glands make sebum, which moisturizes the scalp and keeps hair healthy. Vitamin E improves blood circulation and can help the hair grow. Foods rich in these vitamins include carrots, sweet potatoes, spinach, almonds, and sunflower seeds.
5. Vitamin D:
   • Low levels of vitamin D are linked to alopecia. The body produces vitamin D through sun exposure, but it can also be found in fatty fish, such as salmon, mackerel and sardines, eggs and mushrooms.
6. B-Vitamins:
   • Biotin (Vitamin B7) is particularly important for hair growth. Other B-vitamins help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. Sources include whole grains, almonds, meat, fish, seafood, and dark leafy greens.
7. Omega-3 Fatty Acids:
   • Omega-3s nourish the hair and support thickening. They also reduce inflammation that can lead to hair shedding. Found in fatty fish, flaxseeds, chia seeds, walnuts, pumpkin seeds, and sunflower seeds,
8. Antioxidants:
   • Antioxidants like vitamin C help protect hair follicles from damage by free radicals. Foods high in antioxidants include berries, citrus fruits, and green leafy vegetables.

Hair loss can be a distressing experience, but understanding its causes and taking proactive measures can help manage and prevent it. By ensuring a balanced diet rich in essential nutrients and maintaining a healthy lifestyle, individuals can support their hair health and reduce the risk of hair loss. If hair loss persists please reach out to Deborah Harman and she can help investigate the root cause and help identify any underlying conditions.

Image by Pexels from Pixabay

‍