I wanted to write about an important topic- Hair! For me as a therapist I believe the condition of our hair reflects the state of our general health. I meet both women and men who suffer from hair loss and thinning hair. I have not found a miracle shampoo that will magically transform your hair into luscious locks. If products claim this then it is only temporary. My approach to healthy hair is to feed it with the right nutrients and natural ingredients.
My formula for healthy hair is below:
Healthy FOOD & SUPPLEMENTS + Less stress & MORE EXERCISE + Hair OILS and CONDITIONING
A good diet as the hair needs nutrients from within. I also recommend supplementing nutrients to boost nutrients and hair growth. Nutritional deficiencies such as iron deficiency anaemia, low protein and zinc can lead to hair loss or thinner hair. Certain medications and chemotherapy can also impact hair growth. Outlined below are some key nutrients and foods that can help keep your locks lustrous.
Iron is contained in hair follicles and maintains hair growth and strength. Food sources: red meat, eggs, pulses, nuts, dark green leafy vegetables and beetroot. Vitamin B12 found in yeast, organ meats, fish, eggs and dairy, can help iron absorption.
Silica & Zinc are trace minerals that strengthen blood vessels and improve circulation, which stimulates blood flow to the scalp and encourages growth. Silica food sources: oats, unrefined grains, cucumbers, asparagus, lettuce, cabbage, onions, potatoes, and sunflower seeds. Zinc is found in lean beef, poultry, seafood, lamb, whole grain cereals, beans and pumpkin seeds.
Protein: May help lengthen hair by promoting hair growth. 90% of the hair follicle is protein and a deficiency may place the hair growth process into the resting phase. Food sources: lean meats, eggs, dairy products, beans, and legumes.
Calcium: May help to thicken hair by promoting healthy hair growth. Food sources include: cheese, yogurt, salmon, turnip greens, fresh and dried figs.
Biotin: functions like a B-vitamin and may promote healthy hair growth. Food sources include: egg (yolks), wheat germ, oatmeal, mushrooms, cauliflower, peanuts, cheese.
Essential fats are great for dry and brittle hair. Food sources: ground flaxseed, nuts, olives, avocado, tuna, and salmon.
Vitamin A: helps sebum production and may reduce dandruff. Food sources: kale, sweet potatoes, red pepper, and cantaloupe melon.
Water is also essential to keep the hair cells hydrated and shiny. Water makes up approximately one fourth of the weight of a strand of hair. You can add some lemon or lime slices to plain water for a refreshing flavour.
Stinging nettle is a traditional remedy for stimulating hair growth. You can purchase ready-made nettle tea bags or make your own with to 3 or 4 tsp. of dried nettle leaves or roots and add 2/3 cup boiling water and steep up to five minutes. You can also use nettle externally in hair tonics or rinses.
Additional lifestyle tips for healthy hair
Hair has growth and resting phases so there may be some times of the year when the hair doesn’t grow.
Stress! Can impact hair loss and growth and deep breathing, meditation, yoga and head massages are some techniques to better manage stress. Indian Head Massage is a wonderful holistic treatment. Massaging the scalp stimulates blood flow and oxygen to the hair follicles and can awaken the roots of the hair. Tension can build up in the neck and shoulders so the massage is great and melting away the strains in these area and simultaneously relaxing the body and mind which leaves you feeling an instant sense of peace and tranquility.
Hair loss revolution have formulated a successful topical oil called – Wild Growth Hair Oil which contains jojoba, coconut, olive oil and additional hair nutrients to promote thick hair growth, detangle and soften hair so effective as a hair strengthener and protector. https://www.hairlossrevolution.com/wild-growth-hair-oil/
To conclude, I wanted to touch upon alopecia which many women suffer from. The protocol I take with my clients is similar to the points listed above where I look to improve the nutrient status of the diet, and investigate imbalances within the body often involving hormones and the thyroid gland.
There are different types of alopecia and alopecia areata causes patches of hair loss. Occasionally, all of the scalp hair is lost, this is referred to as alopecia totalis. Current evidence suggests that alopecia areata is caused by an abnormality in the immune system. This particular abnormality leads to autoimmunity, a misguided immune system response that attacks its own body and in this condition the hair follicles and normal hair formation are disrupted. Skin biopsies of those affected show immune lymphocytes penetrating into the hair bulb of the hair follicles. Alopecia has been linked with other autoimmune conditions such as allergic disorders, thyroid imbalances, vitiligo, lupus, rheumatoid arthritis, and ulcerative colitis.
Who is affected by alopecia areata? It tends to occur most often in adults 30 to 60 years of age. However, it can also affect older individuals. Alopecia areata is not contagious. It should be distinguished from hair shedding that may occur following the discontinuation of hormonal oestrogen and progesterone therapies for birth control or the hair shedding associated with the end of pregnancy.
If you have any questions about this article or anything you would like to discuss with me please contact me: contact@synergynutrition.co.uk.
If you would like further support, resources, articles, good reads on mental health, gaining more confidence and having better realtionship with yourself and others please click on the following link to find out more: https://www.regain.us/advice/counseling/
