Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

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Reviewed by SIAHMSR medical team.

Hair fall reducing tips

   To reduce hair loss one should have a deep understanding about hair and factors which nourish hair and causes which damage hair. Hair growth happens through sequential phases and it is known as hair growth cycle.

What is normal hair growth cycle?

Hair cycle includes sequential phases of growth and rest through which each hair follicle goes through. These phases include , anagen  phase of active hair growth, catagen phase of hair involution  & telogen (resting) and exogen [release of telogen hair] phases.

 The anagen phase may last for about 2 to 8 years, the catagen phase lasts for 4 to 6 weeks and the telogen phase lasts for 2 to 3 months. The exogen phase of hair follicle (the release of telogen hair) coincides with the end of telogen phase.

 In the normal scalp, 90–95% of the hair follicles are in the anagen phase and the remainder (5–10%) in the telogen phase with about 100-150 hair being shed daily. Only a few follicles will be in the transitional or catagen phase.

What is the commonest type of hair loss & what are the causes?

 “Telogen effluvium “is the name attributed to the  common form of hair loss happening after a few months of a major physical or mental stress such as a prolonged illness, major surgery or serious & acute  infections.

Malnutrition from erratic diet, nutrient excess or deficiencies can cause telogen effluvium type of hair loss,

Mental stress, sleep deprivation , erratic sleep  and lifestyles also contribute to this type of hair loss.

Hair fall reducing tips

·       Counselling &mind relaxation techniques

It is important to reduce stress through assurances about the reversibility of this condition. Telogen effluvium type hair loss resolves with 2-4 months.  Counselling by the healthcare provider may help the hair loss patients to practice mind body relaxation exercises for reducing stress. Yoga, pranayama, mindful walking etc. are a few simple exercises of these kind.

·       Dietary changes or nutritional intervention:

In order to manage and prevent hair loss it is very important to eat nutrients rich foods and drink adequate amount of water. Include some nutrient rich foods in your diet. 

Include theses nutrients in your diet for reducing hair loss: 

·       Iron

Iron deficiency is one of the common causes of hair loss.  In patients having chronic Telogen effluvium hair loss iron store levels are very low.  It is very important to include iron rich foods such as spinach, ragi and fruits and nuts in the diet. In severe cases iron supplements are recommended with withdrawal at a specified interval. Prolonged iron intake is not good for the body.

The natural sources of iron are green leafy vegetables like spinach. Vitamin C intake is crucial in patients with hair loss associated with iron deficiency as it plays important role in the intestinal absorption of iron. 

·       Selenium

Selenium is an essential important nutrient for preventing oxidative damage to hair by free radical attack. It is also crucial for the formation of hair follicles and its growth. To get adequate amount of selenium in your diet include more sea foods and nuts in your diet. 

·       Beta carotene

 Beta-carotene is also important to hair growth. Include carrots, beet roots and more dark green leaves in your diet. They are good antioxidants against oxidative damage to hair. 

·       Zinc

 Zinc is very important for hair growth. Its deficiency is usually caused by poor intake and some diseases like cancers, liver or kidney diseases and alcoholism. Some medications that can affect zinc levels include valproic acid and certain anti-hypertensive drugs. Zinc supplements if taken in excess may cause toxicity. It should be taken only in necessary cases under the directions of your healthcare provider. Dietary intake of meat, legumes and whole grains may help you get zinc .

·       Vitamin E

Vitamin E is another important vitamin which helps to maintain the integrity of cell membranes of hair follicles. Sources of vitamin E include nuts and seeds, wheat germ oil, sunflower, safflower, and soy bean oil, sunflower seeds, almonds, avocado, peanuts, peanut butter, beet greens, collard greens, spinach &pumpkin. 

·       B group vitamins

 B vitamins also are integral to hair growth.  VitaminsB1, B2, Niacin & Pantothenic acid are essential for hair follicular health. Reduced levels of thiamin (vitamin B1), riboflavin (vitamin B2), niacin, and pantothenic acid can cause hair loss. Vitamin B5 (pantothenic acid) gives hair flexibility, strength and shine and helps prevent hair loss and greying. 

Sources of B vitamins are Fortified breakfast cereals, fish beans, lentils, green peas, enriched or fortified cereals, breads, brown rice, sun flower seeds ,yogurt.

·       Vitamin B12

This vitamin helps to prevent the loss of hair and can be found in fish, eggs, chicken and milk.    It is also important to include B6, biotin, inositol and folic acid in the supplemental program. 

·       Folic acid

 A decrease in folic acid may contribute to decreased hair-follicle cell division and growth. Sources of folic acid include  beans, peanuts, sunflower seeds, whole-grains, liver, seafood, eggs, fortified foods and supplements, Dungeness, crab, hard-boiled egg, beef liver

·        Biotin

Biotin  deficiency is rare, as intestinal bacteria are typically able to produce adequate levels of biotin. Deficiency is seen in cases of congenital or acquired biotinidase or carboxylase deficiency.

 Certain antibiotic use disrupting the gastrointestinal flora, and  intake of antiepileptic medications also may lead to biotin deficiency.

 Deficiency can occur from excessive ingestion of raw egg whites due to binding by avidin. People who are eating adequate amount of protein should not have a problem with biotin deficiency, though vegans may be at risk.

 Good food sources of biotin are eggs, liver and soy, beef liver, salmon, avocados, pork, sweet potato &nuts, seeds. Supplements do not help most of the cases although it is routinely consumed by people.

Omega 3 fatty acids

Omega 3 fatty acids play an important role in hair and scalp health. They help in reducing dryness of scalp skin. Main sources are walnuts, fish oil, flaxseed oil etc.

These are the crucial nutrients that support the health of hair follicles. Whenever the follicle health is compromised, hair loss or thinning occurs.  It has been found that some important minerals including magnesium, sulfur, silica and zinc are also very important hair growth. Therefore focusing on your diet may help you to a great extent in reducing hair loss.

There are various other types of hair loss arising from various causes such as genes, hormonal imbalances and other diseases. These types of hair loss may need medications and specific dietary changes to get over the crisis. Your healthcare provider may guide you in this regard. 

Following a hair loss preventing diet as described above may help you reduce hair fall. 

In addition to this you may have to follow certain hair care instructions.

According to American academy of dermatology you may follow these instructions for reducing hair fall:

·       Wash your hair at least once a day. If your scalp is oily, you may need to wash it as often as once a day. But wash dry hair less frequently, particularly chemically treated dry hair.

·       As you grow old your scalp become more and more dry, avoid frequent shampooing.  However, if flakes are visible on your scalp do shampooing. Otherwise it may make your hair and scalp prone to dandruff and infections.

·       Use a good conditioner after shampooing. It may give your dry hair shine and glow. Use conditioners on the ends of hair. Avoid using it on scalp and adjacent areas.

·       If you color your hair, use a shampoo designed for color-treated hair.

·       Protect your hair from chlorine of pool while you do swimming. Wear a swim cap. Rinse your hair immediately after swimming. You may use swimmer type shampoo and conditioner also.

·       While washing your hair gently massage shampoo into your scalp and allow it flow through the length of your hair with water. Never rub it into your hair.

·       Avoid combing your wet hair. Let it air dry first to comb. Use a wide toothed comb.

·       Limit using hot iron or hair drier frequently. Let your hair air dry.

·       Avoid hair style that pull your hair back as traction is not good for hair.

·       When your hair is exposed to sun, protect it using a leave-in conditioner that contains zinc oxide or wearing a wide-brimmed hat.

·       Be gentle while handling your hair. Avoid pulling and tugging on your hair while brushing and styling your hair. Remove tangles gently. Moisturizing conditioners may help to detangle.

      These are basic instructions for reducing hair loss. You may have to find out the real cause of hair loss in serious hair loss problem which may have numerous causes.

To  get a comprehensive understanding  about hair loss  read more.

References

1.       https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/

2.       https://www.hsph.harvard.edu/nutritionsource/iodine/ 

3.       http://siahmsrwellness.in/nutrition/list/essential-nutrients

4.       https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9324272/ 

5.       https://www.drugwatch.com/health/collagen/hair-growth/#:~:text=Collagen%20contains%20amino%20acids%20used,layer%20that%20contains%20hair%20follicles.

6.       http://siahmsrwellness.in/vitamin-b-complex 

7.   https://www.aad.org/public/everyday-care/hair-scalp-care/hair/habits-that-damage-hair