Hair loss, otherwise known as alopecia, occurs in women for a variety of reasons. Most commonly this includes pregnancy & post partum, high stress levels, thyroid issues, hormonal imbalances and nutrient deficiencies. It can also occur post viral infection or as a result of auto immune conditions. Alopecia can affect up to 20% of women during their life time! Luckily, there is a lot that can be done to help this problem. Let’s start with a look at the most common causes of hair loss, and then delve into some solutions.
What causes hair loss?
The post partum period – Pregnancy, birth and breast feeding take a huge toll on a woman’s body. After birth, the body works to re-balance all of the hormonal changes that occurred during pregnancy. Estrogen and progesterone surge during this time, and hair grows alongside the developing baby. However, after birth hormones drop and hair reverts back to pre-pregnancy growth rates. Lots of shedding can occur as a result.
Thyroid issues – when the thyroid hormones are out of balance this impacts the development and growth of hair (and everything else in the body). Significant amounts of hair can fall out due to thyroid imbalances.
Low nutrient status – things like iron, zinc and Vitamin D can be severely depleted with our modern lifestyle habits. If they are not addressed and topped up, this can cause hair loss at an alarming rate. We will discuss these further down below.
Changing hormones – Rising prolactin levels in breast feeding mums contributes to increased hair loss and shedding. In other women, hormonal conditions such as Polycystic ovaries and perimenopause contribute to hair loss.
Oral contraceptive pill – hair loss can be a direct result of contraception. If you’re contraception contains progestins, a synthetic form of progesterone, this can mimic testosterone in your body. Over time, this decreases the size of your hair follicles, causing alopecia.
Autoimmunity – some autoimmune conditions come with a side of alopecia, particularly autoimmune thyroid, iron and skin conditions.
Post viral – Immune dysregulation after viral infections can also cause or contribute to hair loss.
Finding the underlying cause of your hair loss with the help of a practitioner will ensure you get the correct treatment strategies for your needs. These strategies may include any of the following nutritional and lifestyle changes.
Nutritional advice for hair loss.
Protein – consuming a quality protein source with every meal is essential for healthy collagen production and hair growth! Skin, nails and hair will all be impacted if your protein levels are lacking. Some of the best protein sources to add into your meals include:
- Eggs
- Nuts and seeds
- Beans and lentils
- Organic meats – beef, chicken, pork
- Fish
Vitamin D – this isn’t the first nutrient you might think of when you think about healthy hair. However low levels of Vitamin D have been strongly associated with alopecia and hair shedding/loss. Recent research has also shown that Vitamin D may be instrumental in creating new hair follicles. Some of the best Vitamin D sources include:
- Time spent in the sunshine without sun protection – 15 minutes in the morning sun is a good amount
- Egg yolks
- Liver
- Oily fish – cod liver oil
- Mushrooms
Iron – low iron levels and anemia can be the cause of hair loss for some women. Getting your levels checked is essential in cases of alopecia with unknown cause. It can be particularly important post-partum as iron can be severely depleted during pregnancy and birth. This is not the case for everyone, and the following food sources of iron will help give your iron stores a boost:
- Red meat
- Fish
- Liver
- Spinach
- Broccoli
- Sweet potato
- Dried apricots
Zinc – another essential nutrient for hair health. Zinc is important in the hair growth cycle, and one to be mindful of when dealing with all types of hair loss.
Essential fatty acids – consuming healthy fats as a regular part of your diet also contributes to the health of your hair, skin and nails. They provide anti-inflammatory action, alongside nourishing hair health and promoting growth. Foods high in healthy fats include:
- Salmon
- Avocado
- Nuts – walnuts, almonds etc
- Olive oil
- Coconut products
Stress management for hair loss.
Stress can be a huge part of alopecia presentations, for a whole variety of reasons. Lack of sleep, hormones raging and trying to balance themselves either during post partum or perimenopause, poor eating due to modern high stress lifestyles, balancing family, work and social lives, these are just some of the reasons women can feel stressed at varying life stages. Here are some things that can really help manage stress in our modern world:
- Use relaxing essential oils such as lavender and chamomile. Place a drop in your hands and cup your hands to your nose, inhaling deeply.
- Get outside every day, especially when the sun is shining.
- Ask for help and support – this is important in every life stage.
- Check in with your Naturopath to get any supplements you need for nutrient boosting and stress management – these can make the world of difference.
- Go for a walk outside. A walk around the block or the local park can do wonders for your mood and stress levels.
- Talk regularly with other adults and like minded friends.
In conclusion, experiencing hair loss as a woman is not an easy problem to have, as its effects are mental, emotional, and physical. Thankfully we have some proven and beneficial tools to help balance hormones, nourish women at all life stages, and bring the hair growth cycle back into balance. Relevant case taking of your health and lifestyle, alongside pathology testing allows us to identify the underlying cause of your hair loss, which means the right treatments and lifestyle adjustments can then be used for the best outcomes.
If you are suffering with hair loss and need some help to uncover the root cause and get back on track, please don’t hesitate to get in touch with me via the booking tab,
Nicky
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