A-Z preventing hair loss Articles

The condition of our hair is often a great sign of the underlying health of our entire body, and you really are what you eat. Often, our hair and nails are the first parts of us to show nutrient deficiencies and signs of illness. Although a number of products can be applied to the hair to improve its appearance, true hair health comes from the inside, out. Soft, shiny, and smooth hair is a sign of good health, and a loss of these characteristics can indicate underlying imbalances in the body. Let's explore everything you need to know about your hair, including which supplements support your hair health. 

Understanding Hair Health

Hair Growth

In the same way that all of the cells in our bodies are replaced over time, our hair goes through similar life cycles. Although hair is not alive itself, it is a substance produced by living hair follicle cells in our skin. Hair grows at a rate of about ½ to ¾ of an inch each month. In order for our body to produce this growth, it requires the nutritional building blocks to do so. The major building blocks of hair are: protein, fat, water, and trace minerals. The final component of hair is the pigment molecules, which give each person’s hair its distinctive colour.

Hair Protein Content

The precise amino acid content of hair and the genetic code used to manufacture it both affect the shape, thickness, and texture of the completed hair strand. A protein called keratin makes up the vast majority of the structure of hair, between 65-95% by weight. When we don’t eat enough protein, it prevents the body from growing new hair as required. Even deficiencies in certain amino acids can cause problems, depending on your body’s particular requirements, determined by your genes.

Hair Water Content

Approximately 6% - 14% of the weight of hair is made up of water, which fluctuates depending on the surrounding humidity and whether or not the hair has been air dried or heat dried. Friction and static of hair is affected by its moisture content, which is why the manageability of our hair changes depending on environmental humidity. When hair is blow-dried with heat and moisture is removed, the hair will gradually collect moisture from the air throughout the day. That hairstyle you worked so hard to achieve will fall a bit and begin to frizz as your hair regains its moisture.

Hair Fat Content

Fat is a major structural component of hair, making up 1% to 9% of its weight. Hair naturally contains palmitoleic, palmitic, and oleic acids. In fact, unsaturated fatty acids make up 40% to 50% of hair lipids. Additionally, sebaceous glands produce sebum, a protective oil that coats the hair surface. Sebum helps smooth hair and reduce moisture-related changes. However, overwashing can strip away this protective layer, increasing frizz, flyaways, and static. Because oil repels water, sebum also helps protect hair from humidity. As a resuly, a small amount of natural oil can help keep hair smoother on humid days.

Mineral Content

Hair also contains trace minerals, although usually this makes up less than 1% of its composition. Some of these minerals are incorporated during the growth process, while some of them are deposited on the hair later by exposure to the environment. The hair of children in cities was found to contain much higher mineral content than that of children living in the country, farther from pollution.

Hair Mineral Analysis

It has been found by researchers that concentrations of metals such as cadmium, arsenic, mercury and lead in the hair tend to correlate with their concentrations of the same metals in the internal organs. Because of this fact, healthcare practitioners have become interested in performing hair mineral analysis to assess the body’s content of certain heavy metals. Testing for other minerals has proven to be less reliable than heavy metal testing in this manner.

Hormonal Effects

Hormonal changes greatly affect the composition and texture of hair during our lifetime. This becomes most apparent at times of transition, like puberty and menopause. The hair of premenopausal women was found to contain more sebum than that of postmenopausal women. As we age, our sebum production reduces, and the hair’s permeability to sebum is also affected. This affects hair softness, smoothness and shine. Thus, the hormonal changes of menopause can directly affect the texture and quality of the hair. Interestingly, poor hormonal balance in our younger years can have similar effects on hair quality. 

What Are The Top Hair Concerns?

There are a number of conditions that can affect hair growth and quality. When hair is dry and fragile, it is important to nourish it with oil to promote increased strength. This can be particularly beneficial in those with insufficient sebum production from their skin (those with dry skin). Trimming hair regularly to remove split ends early in their development can help to prevent them from travelling up the hair and further reducing its strength.

Hair Health Support Tips & Supplements

Although much of the quality and texture of your hair is determined by genetics, there are a number of things that you can do to get the most out of what you were born with.

Diet

It is imperative to eat a diet that is rich in the nutrients that the body needs to properly produce hair. Because protein is the main component of hair, it is essential to get sufficient protein in the diet. As listed below, a diet with sufficient sources of healthy protein, fat, and minerals is essential to healthy hair production. Some excellent food sources of these are: fish, dark green vegetables, carrots, beans and legumes, nuts, and eggs.

Be sure to drink plenty of water to keep the body and the hair well hydrated. It is important to note that low-calorie and low-fat diets often restrict the nutrients required for healthy hair growth. Because of this, crash diets or restrictive dietary plans can often cause hair loss. For more information, please see our Hair Loss article.

Lifestyle Tips

How you care for your hair greatly affects its shine, strength, and overall health. Your body naturally coats each strand with protective sebum. However, frequent shampooing can strip away this protective oil. As a result, hair may become dull, dry, brittle, and frizzy. Chemical dyes, perms, and styling products can also damage this protective layer. Likewise, heat styling reduces hair's moisture, increasing breakage. Maintaining healthy oil and moisture levels helps keep hair smooth, shiny, and resilient. Choose gentle, natural shampoos with moisturizing ingredients and avoid overwashing. Whenever possible, air dry your hair instead of using heat tools. Finally, brush hair gently, especially when wet, and manage stress and hormones to support healthy hair growth.

Ways to Speed Up Hair Growth

If you are looking to grow your hair faster, there has been some research into the stimulatory ability of scalp massage to promote an increased rate of hair growth. This is likely because of increased blood flow to the hair follicles. As we always mention, exercising and getting adequate sleep also help the body to manage stress and to promote the “rest and repair” time to allow for body processes such as hair growth.

Supplements for Hair Health & Growth

Several supplements can support healthy hair growth. Vitamin and mineral deficiencies can contribute to hair loss. Simple blood tests can help identify nutrient deficiencies with your healthcare provider. Iron, zinc, and selenium support healthy hair when deficiencies are present. Vitamin C supports collagen production, which helps strengthen hair. Vitamin D also plays an important role in healthy hair growth. Sunlight provides vitamin D during summer, while winter supplementation may help. B vitamins help the body manage stress and support healthy hair. Biotin helps metabolize protein needed to produce new hair. Finally, vitamin E supports scalp circulation, while vitamin A promotes healthy hair follicle function.

Hair grows almost everywhere on the human body except for a few select areas, such as: the soles of the feet, palms of the hands, lips and most of the eyelids (except the eyelashes). There are 3 types of hair: vellus (body) hair, androgenic (pubic) hair, and head hair. There is a natural cycle that occurs over the lifetime of a strand of hair. At the end of its life, a hair sheds from the skin. We naturally lose anywhere from 50 to 150 head hairs every day, and new strands grow to replace them. When the hair fails to be replaced, thinning and eventually balding result. The most common type of hair loss is male pattern baldness, although many other types occur. The medical name for hair loss is alopecia. In this article, we'll explore your hair's life cycle as well as supplements that support hair loss. 

Life Cycle of Hair

There are three major phases of life for a hair: anagen, catagen and telogen. The anagen phase is the growth phase of a hair. It can last up to eight years, although the exact length of time is determined by your genetics. The longer the hair remains in this phase, the longer and faster your hair will grow. Generally, around 85% of the hair on your head will be in the anagen phase at any given time. When the body signals the end of the anagen phase, a transitional phase called the catagen phase begins. This phase lasts for approximately two weeks, during which time the hair follicle pulls away from the hair strand, slowly cutting off its nourishment. Once the follicle has pulled away completely, the telogen phase begins, which is effectively the resting phase of hair. This dormant period can last anywhere from one to four months until the body signals for a new anagen phase to begin. This new phase causes the formation of a new hair strand below the old, which pushes the old hair out as it grows, forcing it to shed.

What Are The Types of Hair Loss?

Male Pattern Baldness

High levels of certain male hormones can signal the body to alter normal hair growth. Specifically, the hormone dihydrotestosterone (DHT) can cause a shrinking of the hair follicle, like that seen in the natural catagen phase. DHT is a highly active form of testosterone that some men make larger amounts of than others. These men are more likely to experience male pattern baldness. In other cases, the men have normal hormone levels but more receptor sites for this hormone in their scalp, which increases the signal received, and thus hair loss occurs. Research shows saw palmetto may slow the conversion of testosterone into DHT. While not a miracle cure, clinical evidence shows that saw palmetto has made a difference in some cases. Research has also linked DHT to an enlarged prostate and an increased risk of prostate cancer.

Women and Androgenic Alopecia

In some women, a similar process to male pattern baldness occurs due to androgenic hormones. This results in finer and thinner hair over time, and eventually, hair loss as well. In these cases, hair will be of varying thickness prior to thinning. When hair loss occurs without thinning of the hair shaft first, it is often a sign of a medical condition. This can be sudden hormone changes, such as puberty, postpartum, menopause, thyroid disorders, and PCOS.

Weight Loss & Hair Loss

Losing a large amount of weight in a short time can also alter the normal hair cycle and cause a dramatic increase in the shedding of hair. This process is reversible after you resume a well-rounded diet and your weight stabilizes. It may take a few weeks or even a few months to begin to see full regrowth of hair. To avoid this type of hair loss, be sure to maintain a healthy weight loss of 1.5-2 pounds per week and not to excessively restrict fat or calorie intake.

Illness and Stress

A common cause of hair loss in both sexes is stress. This can be mental-emotional stress due to a fast-paced lifestyle, or physical stress due to illness or trauma. This type of hair loss is especially common after surgery. The effects can be immediate or can be delayed for several weeks after the initiating event.

Skin conditions that affect the scalp can also prevent normal hair growth. Conditions such as seborrheic dermatitis and psoriasis have been known to cause difficulties with hair failing to grow, breaking easily and even hair loss. Conventional treatments for cancer can also stop the replication of cells in the body. Chemotherapy and radiation can affect the follicular cells and prevent them from growing hair properly. As the existing hairs die off, the hair thins from treatment. Thyroid conditions can also directly affect hair growth. In these cases, other symptoms such as low body temperature, constipation and dry skin will accompany the hair loss.

Nutritional Deficiencies

A common cause of hair loss due to nutritional deficiency is anemia caused by insufficient Iron or Vitamin B12. When blood and nutrients are not able to circulate properly to the scalp, follicular cells cannot nutritionally support further hair growth. 

Other Causes of Hair Loss

There are many factors, other than hormones, that contribute to hair loss. They include heredity, aging, poor circulation, acute illness, malnutrition, radiation exposure, skin disease, high fever, diabetes, fungal infection and chemical hair dyes.

Are There Hair Loss Treatments & Supplements?

Conventional Treatment

Thanks to commercials and shopping network advertisements, conventional treatment of hair loss has become mainstream. Rogaine is a topical solution used for male pattern baldness. Unfortunately, it can cause heart changes when used for extended periods of time, and the quality of hair it produces is poor. Finasteride is a medication used originally for prostate cancer, and is now used for hair loss in young men. It does allow new hair to grow, but the results last only as long as the medication is taken. Topical cortisone or special scalp radiation therapy is also used in some cases of hair loss. Another topical product commonly used over the counter is polysorbate 80. Polysorbate 80 helps to clean out the hair follicle from the build up of dead cells and excess sebum (protective fat secretion produced by the skin). By cleaning the hair follicle with products like polysorbate, you can improve the thickness of individual hairs and, in some cases, slow hair loss.

Hair Loss Supplements

Topical natural treatment for hair loss involves the use of shampoos and conditioners containing biotin, silica, vitamin C, vitamin E and jojoba oil. Periodic oil treatments can help to strengthen and moisturize the hair, much like natural sebum does. Use apple cider vinegar as a rinse instead of shampoo to help hair growth by maintaining healthy sebum levels. Scalp massage stimulates circulation and can stimulate hair growth. Be gentle when drying your hair and avoid using a blow dryer. Use a pick instead of a brush or comb. Sunlight, seawater, permanents and hair dyes dry the hair and should be avoided. Most natural treatments for hair loss focus on optimizing the body's levels of the important nutrients it needs to maintain and stimulate the growth of healthy hair, and also on cleansing the scalp to ensure the health of hair follicles.

Diet and Lifestyle to Reduce Hair Loss

There are ways you can improve hair health with lifestyle changes and diet. Be sure to drink 2L of filtered water per day. By eating lots of antioxidant-rich fruits and vegetables, you can help to protect hair follicles from damage. Also, foods that contain biotin will help to improve hair, such as brown rice, green peas, lentils, brewer’s yeast, soy products, sunflower seeds, oats and walnuts. Raw eggs will prevent biotin absorption, so it is best to avoid products containing them. Silica will also improve hair health and can be found in good numbers in whole grains and cherries. Reduce stress levels by exercising and allowing time for pleasurable activities. Consider being screened for hormonal imbalances you’re your health care provider. Finally, sleep is incredibly important to overall health, so make sure you are consistently getting enough of it.