Silent Struggles: Unveiling the Untold Pain of Menopausal Hair Loss and the Empowering Solutions You Deserve!
It's common for humans to lose an average of 50-100 strands of hair per day. Our hair is linked to our identity, femininity, and beauty, and the visible effects of hair loss can trigger significant anxiety, resulting in a decline in self-esteem.
The saying "Hair today, gone tomorrow" prompts us to explore whether menopause is the instigator. As one reaches their mid-40s, changes unfold in the hair follicles – they diminish in size and number, and the hair becomes finer and thinner. If you've noticed an uptick in hair loss while brushing or showering, an overall thinning, a widening part, or a receding hairline, you may question if menopause is the root cause. Additionally, your hair might undergo increased brittleness and dryness during this period.
But why now? Women typically transition into perimenopause between the ages of 40 and 55, a phase when menopausal symptoms become noticeable. The average age of menopause is approximately 51. Hair loss during this period can be attributed to various factors, many prevalent in this stage of life.
Significant hormonal imbalances come into play. Menopause signals a reduction in sex hormones (estrogen and progesterone) and an elevation in androgen levels. Sex hormones are crucial in fostering hair growth and keeping it on the head for extended periods. In contrast, heightened androgens can contract hair follicles, leading to hair loss on the head while potentially stimulating facial hair growth. Women in perimenopause are 5-8 times more likely to encounter thyroid dysfunction, with hypothyroidism being prevalent. Thyroid issues can contribute to hair thinning.
Perimenopausal women may also grapple with heavy menstrual bleeding, elevating the risk of anaemia, which, in turn, can result in hair loss. Furthermore, certain hormonal contraceptives and hormone replacement therapy (HRT) medications may contribute to hair loss, underscoring the importance of comprehending the potential side effects of these treatments during menopause.
Lifestyle Elements:
A well-rounded diet not only aids in harmonising hormonal levels but is also crucial in providing the essential nutrients necessary to support healthy hair growth. However, it's not just about what we consume. As women enter their mid-40s, many may encounter digestive issues, impacting how our bodies process food and absorb vital nutrients.
Our circulatory system is pivotal in delivering nutrients to the hair follicles. Therefore, maintaining good heart health becomes imperative to support this vital process.
Stress, a ubiquitous aspect of modern life, diverts attention away from essential bodily functions aimed at protecting us from perceived threats. This diversion includes drawing nutrients and hormones away from the upkeep of your gorgeous locks and hair growth. Moreover, stress can contribute to alopecia, where the immune system attacks hair follicles or even leads to compulsive hair pulling.
Other Contributors to Hair Loss:
Physical Trauma: Overexposure to sunlight, pollutants, applied chemicals, excessive brushing, and heat styling (drying, curling, and straightening) can damage hair, resulting in a dry, dull, and coarse texture, lacking its natural lustre.
Chemical Exposure: Excessive exposure to chemicals can disrupt hormone balance, potentially affecting hair health.
Smoking: Smoking can contribute to hair loss by depleting essential vitamins and minerals while adding to overall toxic exposure.
Genetics (DNA): Some individuals may be genetically predisposed to Hereditary Female Pattern Hair Loss.
Getting to the Root of the Issue:
Identifying the underlying cause of hair loss is crucial before attempting any treatment. Consulting with your general practitioner (GP) can lead to diagnostic tests such as thyroid function tests, complete blood counts (evaluating anaemia and nutrient deficiencies like B12 and iron), and food intolerance testing, among others. These tests can provide valuable insights into the root causes of hair-related concerns, guiding more targeted and effective treatment strategies.
The Solution: Achieving a Well-Balanced Diet
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Ensure a sufficient intake of essential nutrients, including Vitamins A, B, C, and D, and minerals such as Zinc, Iron, Copper, and Selenium, to support both hormone balance and hair growth.
A varied diet incorporating ample servings of meat, fish, dairy, eggs, nuts, beans, legumes, pulses, fresh fruits, vegetables, and whole grains can effectively fulfil these nutritional needs.
Consider minimising the consumption of refined carbohydrates (white pasta, bread, rice, etc.), sugars, artificial sweeteners, alcohol, and caffeine for optimal health.
Essential Vitamins and Minerals for Hair Growth:
Vitamin A: Supports cell growth and development while moisturising the scalp. Limit liver intake to once a week due to its high Vitamin A content (do not exceed 1.5mg daily).
Vitamin D: Stimulates hair follicles in Spring and Summer. Sunlight exposure typically provides sufficient Vitamin D. However, a supplement may be necessary during Autumn and Winter.
B Vitamins: There are eight vitamins in the B Complex:
B1 (Thiami)
B2 (Riboflavin)
B3 (Niacin)
B5 (Pantothenic acid)
B6 (Pyridoxine)
B7 (Biotin)
B9 (Folate)
B12 (Cobalamin)
B Vitamins are vital in releasing energy from food, forming red blood cells, supporting circulation, and nourishing hair follicles throughout the hair growth cycle. Risk factors for developing a Vitamin B deficiency include age, gut health issues, adherence to a predominantly plant-based diet, pregnancy, and certain medications. B9 and B12 are the most commonly deficient B Vitamins, and testing for these deficiencies can be conducted by your GP.
Insufficient B vitamins, namely B2, B7, B9, and B12, have been directly associated with hair loss. However, it's essential to note that additional intake may not necessarily enhance hair growth for individuals not initially experiencing deficiencies in these vitamins. Now, considering iron, B6 has been validated as an effective treatment for hair loss induced by alopecia. It supports the hair growth cycle and contributes to various chemical reactions throughout the body. Alopecia, a recognised sign of zinc deficiency, is more likely to affect those who consume excess alcohol.
Zinc deficiency is also linked to the formation of red blood cells responsible for transporting nutrients to the hair follicle. Its deficiency can result in anaemia, hair loss, or restricted growth. Low iron levels may be attributed to factors such as significant blood loss (e.g., heavy menstrual flow), low thyroid function, celiac disease, and non-celiac gluten intolerance.
Hydration is crucial for overall bodily function, including the transportation of nutrients and lubrication of hair follicles. Dehydration may lead to hair shedding as water supplies are diverted to more vital bodily functions. Maintaining mindful eating habits, such as sitting at a table, chewing food thoroughly, and pausing between mouthfuls, supports digestion.
Individuals adhering to a predominantly plant-based diet should ensure adequate B12, iron, and zinc intake through diet, fortified foods, or supplementation.
However, caution is advised. Some vitamins and minerals may interact with medications, necessitating a consultation with a GP before taking food supplements. It's crucial to stay within the Recommended Daily Amount of vitamins and minerals. When using one or more supplements, considering dietary sources, consideration should be given to potential interactions.
Excessive intake of specific vitamins can have adverse effects. Vitamin A excess may lead to hair loss, B3 (as Nicotinic acid) can cause skin flushing, and supplemental B9 (as Folic Acid) may result in an upset stomach, irritability, confusion, skin reactions, and seizures. B7 can disrupt hormone function, causing insomnia, excessive thirst, increased urination, and may impact the absorption of Vitamin D. Always exercise caution and moderation when incorporating supplements into your routine.
Lifestyle Factors.
Stress Management:
Maintaining a healthy stress balance is crucial to preventing hormonal imbalances impacting non-essential functions supporting hair growth. Incorporate stress-relief activities such as meditation, mindful breathing, gentle exercises like yoga or Pilates, and journaling. Consider incorporating daily gratitude exercises into your routine.
Physical Activity for Well-being: Regular exercise boosts physical strength, enhances mood, improves sleep, and helps stave off specific menopausal symptoms. Find an exercise routine that suits you, whether leisurely walking with a friend, joining a gym, or running. The key is to choose an activity that brings you joy and fits seamlessly into your lifestyle.
Effective Hair Care Strategies.
Emphasise the reduction of physical stress and exposure to harmful substances:
Steer clear of shampoos and hair products containing toxins; opt for more natural alternatives.
Handle your hair gently while brushing or styling to minimise tension on the strands.
Limit the use of excessive heat or chemical treatments.
Consider altering your hairstyle to conceal thinning patches – experimenting with different partings and incorporating layers can be beneficial.
Ensure regular haircuts to maintain a healthy look and feel.
Are you looking for additional assistance?
Explore the offerings at Rusa Hairdressing, where you can find Glowwa Hair Food. This product boasts a natural blend of ingredients known to support hair growth, including Zinc, Niacin (B3), Pantothenic Acid (B5), Pyridoxine (B6), Biotin (B7), Cobalamin (B12), Vitamin C, L-Lysine, MSM, and Coconut Water.
