It’s not all in your head or rather, on your head…

It’s Hair Loss Awareness Month! Hair loss is a very common issue amongst both men and women, although we are often led to believe that it’s mostly a “guy problem”. Estimates are that about 40% of people with hair loss are women. It’s pretty safe to say that this issue can affect anyone and we all should be aware of why it happens and what to do to help prevent it. 

The human scalp has between 100,000 and 350,000 hair follicles that are at various stages of growth at any given time. Some are actively growing while with others, the hair bulb is migrating outward and will eventually fall out.  Age, various diseases, and a wide variety of nutritional and hormonal factors impact the hair growth cycle. 

Did you know that it’s considered “normal” to lose anywhere from 50 to 150 hairs every day? That’s quite a range, isn’t it!! How do you know how much you’re losing or if it’s a problem? If you’re like me and have long hair, losing just a few hairs in the shower can look like an all-out massacre because of the sheer length of one piece of hair! One way to estimate how much you’re losing is to do the pinch test. To do that, hold a small clump of hair between your thumb and index finger and roughly count how many are in there. Then lightly pull and count how many hairs come out. If you had 10 total hairs and only 1 came out, that’s 10% of your hair. But if you had 100 hairs and only 1 came out, that’s only 1%. Up to 25% is considered “typical” and over 35% may indicate a problem. A little math can put things into perspective.

What causes hair loss?

So, what’s the deal? Why do we lose hair? As we age, the rate of hair regrowth naturally slows. Generally, after the age of 40, most people begin to notice this slow down which is considered part of the aging process. Most hair loss is not something to be overly concerned about, but if it starts to fall out in clumps or is accompanied by itching, rash, or other symptoms, it’s definitely time to see a healthcare practitioner. As with any problem, it’s good to figure out the root cause. 

There are typically four common causes of hair loss in both men and women: heredity (family history), hormonal changes, medical conditions, and medications. Alopecia areata is the diagnosis given when the body’s own immune system attacks the hair follicles, causing your hair to fall out. Androgenetic alopecia is an inherited condition that causes thinning of the hair,  which eventually falls out. This is commonly referred to as male or female pattern baldness.

Another root cause of hair loss is hormonal changes or imbalances. When we think of hormones, we typically think of the sex hormones - estrogen and testosterone. But hormones are actually responsible for many processes throughout the body, including hair health. Hormones play a major role in hair patterns and such imbalances may be due to things like pregnancy, childbirth, menopause, and thyroid issues. Hormone imbalances are typically temporary and resolve themselves when the balance is once again restored. 

The hormones we’re talking about are a group called androgens. The three types of androgen hormones are testosterone, androstenedione, and dihydrotestosterone (commonly called DHT). Both males and females have all three of these hormones in some amount and imbalances in any can cause hair loss in men and women.

Let’s take a closer look at some of these root causes. 

Stress. A good starting point would be to look for signs of excess stress in your life. Stress wreaks havoc on so many of our body’s systems and our hair is no exception. It is fairly common to experience hair loss when going through very stressful times, such as a divorce, planning a wedding, job loss or change, the death of a loved one, or countless other scenarios. In many cases of stress, once the event passes, hair loss often resolves itself. However, since the impact of stress on the body can be far-reaching, it’s important to look at other issues that the stressful situation may have caused such as dietary changes, weight loss, or poor sleep quality. 

Dietary Patterns. There are many nutrient deficiencies that are known to cause to hair loss. Zinc, vitamin A, essential fatty acids, and iron are the most important and it’s common for women to have deficiencies in all three. It would be advised to speak with a practitioner to determine your risk for these deficiencies. Treating these deficiencies is very straightforward - increase dietary intake of the nutrients and supplement as appropriate. 

Another area of the food consumption puzzle is to rule out Celiac Disease. Celiac disease is a disease of malabsorption of nutrients that is caused by damage to the digestive tract from consuming gluten. Increased intestinal permeability, commonly called leaky gut, allows small food particles to get into the bloodstream. This triggers inflammation as the body views those particles as foreign invaders. An all-around bad situation. When leaky gut occurs, nutrients can also escape the digestive tract or simply not be absorbed due to the inflammation or damage to the gut microbiome. Hair loss can result from these deficiencies. 

Hypothyroidism. It is well-known amongst practitioners that hair loss is one of the cardinal signs of hypothyroidism. It’s important to work with a functional practitioner and have a full thyroid panel run because functional medicine and Western medicine have very different “normal” ranges. Many cases of hypothyroidism are missed by Western doctors because levels come back “normal” when they are actually out of range by functional medicine standards. Treatment for hypothyroidism is usually quite straightforward, inexpensive, and people tend to start feeling better rather quickly. A proper diagnosis is worth it!

Drug-induced hair loss. Many people are aware that chemotherapy drugs used in cancer treatment can cause hair loss. But there are also many other classes of drugs to be aware of that may have hair loss as one of their side effects, including certain antibiotics, anticoagulants, antidepressants, anti-epileptics, cardiovascular drugs, endocrine drugs, gout medications, lipid-lowering drugs, non-steroidal anti-inflammatory drugs (NSAIDs), and ulcer medications. In some cases, it may be possible to work with your doctor to find a different medication that does not cause hair loss.

How do you treat hair loss?

As I mentioned earlier in this article, it’s important to get a proper diagnosis so you can get to the root of the problem, if there is a problem. How do you know what you’re treating if you don’t know the problem?! In general, the recommendations would be to start with a full thyroid panel and testing to identify nutrient deficiencies. Working on managing stress levels and cleaning up your diet is also always advised. And you can do that while waiting to get in for your lab tests or while waiting for your results. Here are a few ways you can start right away!

There are many nutrient-dense foods that can help reduce or prevent hair loss but here are a few that are readily available and easy to incorporate into your life:

Organic produce - Organic produce has fewer chemicals than conventionally raised. Many chemicals act as endocrine disrupters which means they interfere with your hormones and can mess with hair growth.

Pumpkin seeds - Pumpkin seeds are one of the top food sources of zinc, which is a necessity for hair health. Zinc deficiency has also been linked to hypothyroidism and hair loss.

Green tea - Green tea helps to promote natural detoxification in the body and contains antioxidants that promote hair growth. 

Super seeds - The three super seeds, chia, flax, and hemp, are high in fiber and high in omega-3 fatty acids which can help promote hair growth.

Just as there are foods that may help to promote hair growth and prevent hair loss, there are also some foods that you should avoid. It’s important to note that these are foods that generally should be avoided anyway for good, overall health, but they have been linked to hair loss. Avoid these foods as much as possible, especially if hair loss is a concern.

Trans fatty acids - Trans fats are unhealthy fats that promote inflammation throughout the body. They can also increase the production of DHT which can cause hair loss. Trans fats are most common in foods containing hydrogenated oils like corn oil and soybean oil which can be found in baked goods, cookies, cakes, candy, and other processed foods.

Sugar - Sugar messes with hormone balance, contributes to insulin resistance, increases DHT, and causes inflammation. All of these can lead to hair loss.

Processed foods - These are the “fake” foods as I like to call them. They are loaded with fats, sugar, and sodium which have been shown to inhibit hair growth. Processed foods include things like candy, chips, salad dressings, dips, fruits and vegetables in cans, frozen meals, pasta, bread, baked goods, deli meats and cheeses, and so much more.

Alcohol - Alcohol can increase inflammation and cause liver toxicity which can contribute to hair loss. Not to mention, alcohol is not good for your gut microbiome. Both heavy drinking and smoking have been linked to an increased risk of hair loss.

Caffeine - While small amounts of organic coffee and tea may be beneficial to hair health, overdoing it can cause dehydration, hormone imbalances, and even increased production of DHT.

Other lifestyle remedies that can help to decrease hair loss include:

Rosemary essential oil - Rosemary essential oil is known for enhancing hair thickness and stimulating growth. It is believed to increase cellular metabolism which stimulates hair growth. Try adding a few drops to your shampoo or look for a natural thickening product containing rosemary oil.

Scalp massage - Not only good for relaxing and decreasing stress, but scalp massage can stimulate the scalp and hair growth. This would be great with essential oils such as lavender, thyme, cedarwood, sage, and/or peppermint. Mix 3-4 drops in a tablespoon of olive oil and massage the mixture gently into areas of concern once or twice daily.

Resolve dandruff - Dandruff has been linked to an increased risk of hair loss. Look for natural remedies to avoid harsh chemicals and potentially more damage. 

At the end of the day, hair loss can cause more stress, discomfort, and take a major hit to your confidence. It can also be a much-needed sign that something deeper is going on and needs some attention. Working to discover the root cause is always recommended. Some root causes are easy to correct, while others will take some time. Working with a qualified practitioner will help you order the proper tests, rule out diet or lifestyle factors, and help guide you through this world of information overload.

Don’t know where to start? Please reach out! I would love to help in whatever way I can!

Peace, love & kale!

Lindsay