Hair thinning or hair loss is one of the most prevalent problems among people of different ages. A couple of decades ago, the problem of hair loss would affect people around 40 to 50 years of their age. Now, it occurs much earlier, and its occurrence is much more fierce.
Baldness which is one of the worst side effects of hair thinning affects the look of a person. Not only that, it also makes someone look old!
Having a healthy, bouncy, thick hair is everyone’s wish. But achieving the same, or maintaining the same is not that easy these days – the biggest hurdle being hair loss. If you can relate to this, read on.
First of all, let’s differentiate the normal from the abnormal when it comes to hair loss.
Losing about 50 to 100 strands of hair is quite common and most of us go through that every day even without noticing the same. So if you are seeing some hair while combing, or washing or drying your hair, you don’t have to worry about it.
However, if your hair fall is noticeable, prolonged and results in visible thinning of hair, then you should be concerned.
It is estimated that 50% of men and 25% of women will experience hair thinning at some point in their lives. In India, studies suggest that hair loss affects around 50% of men and 25% of women.
What causes hair loss and hair thinning?
The leading causes of hair thinning vary depending on age and gender.
For men, Androgenetic alopecia (male pattern baldness) is the most common cause of hair loss, followed by nutritional deficiencies, stress, and scalp infections. For women, Telogen effluvium (temporary hair loss) is more common, often triggered by hormonal changes like pregnancy, childbirth, and menopause. Other causes include iron deficiency, thyroid problems, and certain medications.
Age: Hair loss can occur at any age, but it is most prevalent in men after 50 and women after 65.
Social impact: Hair loss can be a significant source of distress and can negatively impact self-esteem and social interactions.
Genetics: Hair loss patterns often run in families, especially androgenetic alopecia (male pattern baldness) and female pattern hair loss.
Hormonal changes: Pregnancy, childbirth, menopause, and thyroid issues can all cause temporary hair loss due to hormonal fluctuations. However, with efforts to fix your hormonal imbalance, you can reduce or even reverse such hair loss.
Stress: Physical or emotional stress can trigger telogen effluvium, leading to temporary hair shedding.
Medical conditions: Certain medical conditions like autoimmune diseases, nutritional deficiencies, and scalp infections can contribute to hair loss.
Medications: Some medications, like cancer treatments and antidepressants, can have hair loss as a side effect.
As you can see, the reasons for hair loss are very diverse. Fortunately, these days with advanced medical techniques it is quite easy to identify the root cause of your hair loss and get it addressed. Even though not all hair loss can be completely cured or fixed, they can still be addressed effectively.
How to fix hair loss or hair thinning problems?
Balanced diet
The first and foremost thing would be to focus on your diet. When you experience hair loss, the most common thing you would do is to search for a special hair oil or a shampoo that will prevent hair loss and stimulate hair growth.
While what you apply to hair externally can help to some extent, what you eat will only have a strong impact on fixing this problem.
The nutrition necessary to support hair growth and avoid hair fall will be provided by the body if you provide yourself with a balanced diet.
Many nutrients play vital roles in promoting healthy hair growth and preventing hair loss. Here are some of the most essential ones:
Protein: The building blocks of hair, protein is crucial for hair follicle growth and maintaining hair structure. Good sources include lean meats, eggs, dairy products, beans, and nuts.
Iron: Involved in oxygen transport to hair follicles, iron deficiency can lead to hair loss. Rich sources include red meat, poultry, shellfish, lentils, beans, and dark leafy greens.
Biotin: A B vitamin vital for keratin production, a protein in hair, biotin deficiency can cause hair loss and thinning. Eggs, liver, yeast, nuts, and seeds are good sources.
Vitamin C: An antioxidant that helps with iron absorption and protects hair follicles from damage, vitamin C deficiency can contribute to hair loss. Include citrus fruits, berries, bell peppers, and broccoli in your diet.
Vitamin D: This vitamin plays a role in hair follicle growth and regulation. Sunshine exposure and dietary sources like fatty fish, eggs, and fortified foods can help maintain adequate levels.
Vitamin E: Another antioxidant protecting hair follicles from oxidative stress, vitamin E deficiency can be linked to hair loss. Good sources include nuts, seeds, avocados, and leafy greens.
Zinc: Important for hair follicle activity and cell division, zinc deficiency can lead to hair loss. Seafood, meat, legumes, and nuts are good sources.
Omega-3 fatty acids: These healthy fats have anti-inflammatory properties and may promote hair growth. Fatty fish, walnuts, flaxseeds, and chia seeds are rich sources.
Reduce stress
Life can be stressful, and that stress wreaks havoc on our bodies, including our precious locks. But there’s a natural and powerful antidote: get active! Exercise isn’t just for toned muscles and glowing skin; it’s a potent stress buster and endorphin booster, both of which benefit your hair in surprising ways.
Stress Less, Hair More: When stress levels rise, hair follicles go into hibernation, leading to thinning and potential loss. By getting your heart rate up through activities you enjoy, whether it’s a brisk walk, a dance session, or a swim, you release stress hormones and flood your system with feel-good endorphins. This calming effect helps hair follicles return to their growth phase, promoting thicker, healthier hair.
Endorphin Power: Exercise acts like a natural drug, triggering the release of endorphins, our body’s own painkillers and mood elevators. These happy hormones not only combat stress but also improve blood circulation, delivering essential nutrients to hair follicles. The result? Stronger, glossier hair that grows with renewed vigour.
Find Your Fit: The beauty of this stress-busting, hair-loving combo is that it fits every style. From intense workouts to gentle yoga or even a walk in nature, find an activity that speaks to your soul and gets your body moving. Consistency is key, so aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Having a balanced diet and leading an active lifestyle are two main ways in which you can naturally combat hair loss.
Apart from this, certain medications will help you fight the problem if it cannot be fixed by a healthy lifestyle. In that case, you should consult a doctor and see what can be done.
Remember, the earlier you attend to the issue, the easier it will be to fight it. If your hair loss is due to vitamin deficiency or due to a lack of a healthy lifestyle, if you attend to it soon, you can fix it in less time and with less effort compared to leaving the issue unattended for long.
As a final word of warning let me tell you not to opt for self medications, prolonged intake of any kind of medicines/supplements etc without consulting a doctor first!
This post was last modified on January 10, 2024 3:11 PM