As many of you know, the past two years have been challenging for me. Most significantly dealing with the terminal illness and subsequent passing of my father. I’m not telling you this to get pity but to let you know how emotional stress and grief can affect our health and well-being.
We all lose loved ones and have our challenges, so it’s really important to be aware of what we each need to support us through tough times.
During the emotional turmoil I experienced, my body had its way of expressing distress, and it manifested as hair thinning and breakage. Today, I want to share my story, in the hope that it will help you if you are experiencing hair thinning.
As the emotional stress took its toll, my once-luscious locks started to lose their vibrancy. My hair became fragile and thinned a lot at the front.
This was distressing in itself, and one of the key things I discovered was the cycle of stress I was in was making everything worse.
Hair Thinning: My Journey to Recovery
Determined to reclaim my hair’s health, I embarked on a journey of self-care and rejuvenation. You have to be patient with this one – there are no quick results so be weary of anyone who tells you otherwise. My hair has taken six months to get back to how it was, and here’s what I discovered along the way.
Biotin and Iron
Biotin is a water-soluble B vitamin found naturally in some foods and also in supplements. Iron is important in making red blood cells, which carry oxygen around the body. A lack of iron can lead to iron deficiency anaemia, which can lead to more than normal hair shedding.
Both are essential for promoting hair growth and played a pivotal role in revitalizing my hair. Incorporating biotin and iron-rich foods into my diet became a daily ritual.
Due to fibroids, my periods were very heavy, and I was very low in iron. You should only supplement with iron if your GP confirms you need to.
Scalp Massage with Rosemary and Jojoba Oil
You may have seen the Rosemary oil trend on social media – well, there is some evidence behind it. It’s thought that rosemary oil can promote circulation and improve blood supply to hair follicles, its anti-inflammatory properties also help with dandruff and an irritated or itchy scalp. Regularly massaging a blend of rosemary and jojoba oil onto my scalp not only provided a soothing experience but also stimulated circulation, promoting a healthier environment for hair growth.
I also used Philip Kingsley Oil Drops, I love this brand and applying these specialised drops directly onto my wet hair and massaging them into the scalp proved to be a transformative addition to my hair care routine.
A good cut
When your hair is damaged, a good cut becomes a crucial act of self-care. It’s not just about aesthetics; it’s a rejuvenation process for your strands. Trimming away the damaged ends not only imparts an instant freshness to your look but also allows for healthier growth. It’s a reset button for your hair, promoting thickness and vitality.
Avoid Stress
Our hair thins for many reasons, so it’s crucial to recognize and understand your particular symptoms. For me, it was all about stress.
Stress affects our overall health, and our hair follicles are not exempt from its influence. The need for oxygen and proper circulation to the scalp is paramount for maintaining healthy hair. Stress-induced vasoconstriction can limit blood flow, depriving hair follicles of the nutrients and oxygen they require, leading to weakened strands and eventual thinning.
Cut back on caffeine, alcohol, and sugar
Too much caffeine and alcohol can also contribute to hair loss, depleting essential nutrients and causing additional stress on our bodies. What do many of us do when stressed? We keep ourselves going with caffeine or use alcohol as a quick escape from the stress.
I recommend limiting caffeine drinks to no more than two a day and drinking a large glass of water per every cup of tea, coffee and alcoholic beverage.
Foods to include in your diet
Thankfully there are so many things you can do to lower stress and improve your overall health and that of your hair.
A good quality protein is required for hair health. Include fish, organic white meat, eggs and plant-based protein like quinoa, lentils, beans, chickpeas, peas, tempeh and tofu in your diet.
Eat more iron-rich foods such as green leafy vegetables (spinach, watercress and curly kale) and egg yolks.
Essential fats are a must for healthy hair and help with a dry scalp. Include more oily fish in your diet like wild salmon, sardines, herring, or mackerel. Nuts and seeds like chia, hemp, flaxseed, sunflower, pumpkin seeds, almonds and walnuts are also great sources of good fats, as are flaxseed, olive oils and avocado.
Other useful tips to nourish your hair
Vitamin B
B vitamins are essential for healthy hair, with some research to suggest it can prevent greying hair. If you think you are deficient, you can supplement with a B complex. Paba, biotin, B5, and folic acid are all good anti-greying nutrients. With Biotin you will need 1000mcg daily. If you are already taking a B vitamin complex, check the contents before supplementing with extra B vitamins.
Wearing a Cap
Constantly wearing a cap might be a go-to style, but it comes with its drawbacks for your hair health. The lack of airflow and the friction between the cap and your strands can lead to weakened hair, and in some cases, contribute to hair thinning.
Your hair, like your skin, benefits from exposure to fresh air and the freedom to move naturally. Giving your hair a break from the cap occasionally allows for better circulation and minimizes stress on the hair fibres. So, while caps can elevate your look, moderation is key to maintaining the vitality and strength of your hair.
Understanding Hair Thinning
It’s important to get professional advice when it comes to deficiencies and hair loss, especially if you are on any medication. Always consult your GP and a professional such as a qualified nutritionist.
If have questions or need personalised assistance, feel free to get in touch. Let’s work together to nourish your body from within and address the root causes of hair thinning. Reach out, and let’s embark on this transformative path together.