
In an earlier blog post Understanding the causes of hair loss we looked at the reasons why hair loss might be happening, so now it's time to look at how we can reduce the risks.
Diet and nutrition
To get to grips with the possible reasons behind your hair shedding more than is normal for you, we have to start from the inside. Hair grows from the scalp, so the scalp (essentially just a continuation of our skin) needs to be nourished just as every other part of our body needs to be.
Our vital organs get the first of the vitamins and nutrients from our diet, and yep you guessed it, the scalp is the last on the list. So to get what it needs, we need to get our diet as good as it can be for those vitamins to make their way through to the scalp for our follicles to flourish.
Key nutrients that support healthy hair growth are biotin, iron, zinc, Omega 3 and vitamins D and E. Nourishing your body with these through your diet, leafy greens, eggs, nuts, fish, etc. is the best way to absorb them. Overuse of supplements can lead to side effects including hair loss so be wary of taking supplements unless you know you are deficient.
Stress and general wellbeing
Stress is one of the most common causes of hair loss, and indeed many other ailments we suffer with as humans. Not to get too scientific here but stress shortens the growth phase of hair, leading to premature shedding. Prioritising sleep and relaxation will reduce the risk, but of course, this is easier said than done in today's world!
Carving out a little bit of time for yourself to do something that works for you – yoga, some meditation, reading a book, listening to some calming music and so on, will reduce levels of stress.
Managing your work-life balance, social calendar, physical exercise and generally leading a healthy lifestyle in whatever way works for you, can only be beneficial to your well-being and subsequently your scalp and hair.
Minimising damage to the scalp and hair
Your scalp needs just as much gentle-loving care as the rest of your skin to grow healthy hair, but it often gets forgotten. Here are some handy tips you may or may not know already:
• Keep your scalp and hair clean and be mindful of the products you're using on them
• Shampoo is for the scalp, and conditioner is for your hair (mid-lengths down)
• Leave shampoo on for a few minutes before washing off (yes, shampoo not conditioner)
• Hair is most at risk of damage when it's wet, so pat dry with a microfibre towel, no rubbing
• Your scalp has a finely balanced eco-system, so adding oils to it is going to disrupt that balance and could lead to blocked follicles or unwanted bacteria/yeast
• Massaging your scalp to increase blood flow is good practice, however, make sure you're moving the scalp itself by laying your whole hands on it to move it around rather than your fingers
• Silk/satin hair ties and pillowcases are great for keeping the cuticle intact and damage to a minimum
• Protect your scalp when outside using scalp-specific UV spray or a hat... a sunburnt scalp is not going to grow healthy strong hair
• Consider whether you could go without colouring your hair or looking into more natural hair colouring dyes
• Avoid excessive heat tools and tight hairstyles that pull at the roots (such as high ponytails)
(If you require some additional support, my Hair Rescue Service is here to help. This specialist, discreet service offers gentle removal of matted hair, hair extensions or hair loss systems that were not installed or maintained as they should have been, or where haircare or aftercare has been challenging for any reason. My focus is on restoring your hair’s health while minimising any further hair loss or damage during the process.)
Hormonal balance
As women, we all know that hormones control so much about how our bodies and minds function. So of course, they affect the scalp and hair too. Thyroid issues, Polycystic Ovarian Syndrome, peri-menopause and menopause can all be responsible for hair loss, so seeking out a professional is essential in the first instance whilst supporting your body through, diet, exercise, nutrition etc.
In summary
While this isn't an exhaustive list, hopefully, you have gained a little more insight into how to reduce the rate of hair loss and promote a healthy lifestyle in the process.