Last Updated on 23/05/2024 by Jill Dumas

Unlocking Hair Growth Secrets: Why Your Hair Thins & How to Get It Back (Naturally!)

Have you noticed more hair in the shower drain lately?  Hair loss is a common concern for many women, especially during perimenopause and menopause. While split ends are a natural part of life, excessive hair loss can be frustrating and a sign of an underlying issue.  As a women’s health expert specialising in hormones and perimenopause, I’m here to shed light on the reasons behind hair loss and share some tips to help you achieve healthy, glowing locks.

The Root of the Problem: Why Hair Falls Out

Hair loss can have several causes, some of which are directly related to the hormonal shifts that occur during perimenopause and menopause:

1. Hormonal Havoc

Oestrogen plays a crucial role in the hair growth cycle. During perimenopause and menopause, fluctuating oestrogen levels can shorten the growth phase and push hair follicles into the resting phase earlier, leading to thinning and shedding.

2. Thyroid Troubles

An underactive or overactive thyroid gland can disrupt various bodily processes, including hair growth. Symptoms like fatigue, dry skin, and brittle hair can be indicators of a thyroid issue.

3. Nutrient Deficiencies

Our bodies need a range of nutrients to support healthy hair growth. Deficiencies in iron, vitamin D, B vitamins, and protein can all contribute to hair loss.

4. Stress Overload

Chronic stress triggers the fight-or-flight response, diverting resources away from non-essential functions like hair growth. The resulting surge in cortisol levels can disrupt the hair growth cycle.

Identifying the Cause

If you’re losing a lot more hair than usual, it’s always best to play it safe and talk to your doctor. They can run some tests to rule out any underlying medical issues. If everything looks good, then I can help. Once your doctor gives you the all-clear, I can work with you to figure out what might be causing your hair loss. This could involve looking into and testing your thyroid, nutrient levels and hormones. Together, we can explore natural solutions to promote healthy hair growth. This might include changes to your diet, natural medicine approaches, and targeted supplements – all tailored to your specific needs.

Nourishing Your Hair from the Inside Out

The good news is there are proactive steps you can take to promote healthy hair growth!

Here’s how to nourish your hair from the inside out:

1. Nutrient Powerhouse

Make your diet a hair-growth ally by incorporating these key players:

• Protein: Hair is primarily made of keratin, a protein. Lean protein sources like fish, chicken, legumes, and nuts provide the building blocks for strong, healthy hair.
• Healthy Fats: Omega-3 fatty acids found in fatty fish, flaxseeds, and walnuts nourish the scalp and promote hair health.
• Iron: Iron deficiency is a common cause of hair loss, especially in women. Include iron-rich foods like leafy greens, red meat, lentils, and beans in your diet.
• B Vitamins: B vitamins, particularly B complex and biotin, are crucial for healthy hair growth. Salmon, sweet potatoes, spinach, and avocados are all excellent sources. Consider a B-complex vitamin for added support.

2. Support your Gut Health

You might have the healthiest diet in the world, but if you’re not digesting and absorbing those nutrients, your body can’t benefit from them. If you have any GI issues such as bloating, reflux, diarrhoea, constipation, flatulence, etc you’re likely not absorbing all the nutrients from the food you’re eating, so start by fixing those issues.

3. Hydration Hero

Aim to drink plenty of water throughout the day. Dehydration can lead to dry, brittle hair and hinder hair growth.

4. Manage Stress

Chronic stress disrupts the hair growth cycle. Practices like meditation, yoga, or deep breathing can help manage stress hormones and promote relaxation.

5. Scalp Love

Gentle daily scalp massages with jojoba or castor oil can improve circulation and stimulate hair follicle activity.

6. Natural Support

Some women find herbs like saw palmetto or ashwagandha helpful for hormonal hair loss. However, it’s important to discuss these with your healthcare provider before starting them, as they may interact with medications you’re taking.

What about Hair, Skin & Nails Supplements? Here’s a breakdown…

Many hair, skin, and nails (HSN) supplements  contain a combination of nutrients and herbs to support healthy hair, skin, and nails. Here’s a breakdown of some common ingredients:

• Biotin (Vitamin B7): A key player in hair growth, biotin deficiency can contribute to hair loss.
• Vitamin C: An antioxidant that protects hair follicles from damage and promotes scalp health.
• Vitamin D: Supports hair growth and may help regulate the immune system, potentially reducing scalp inflammation that could contribute to hair loss.
• Zinc: Necessary for healthy cell growth, including hair follicles. Deficiency can lead to hair loss.
• Iron: As mentioned earlier, iron deficiency is a common cause of hair loss, especially in women.
• Horsetail: This herb contains silica, which may strengthen hair and nails.
• Bovine or Marine Collagen: Collagen is a protein that supports skin structure and elasticity.

Choosing the Right Supplement

While HSN supplements can be a helpful addition to your hair health routine, it’s important to choose wisely.

Here are some key considerations:

• Individual Needs: Consider your specific needs and potential deficiencies. It’s for this exact reason that I like to test (not guess!). Everyone is individual and unique and just because it worked for your friend, doesn’t mean it will work for you. For example, if you suspect an iron deficiency, a supplement containing iron may be more beneficial than one focused on biotin. Discuss your situation with your practitioner to determine if a supplement is right for you and which ingredients might be most helpful.
• Dosage Matters: Supplements come in various potencies. High doses of certain nutrients can be harmful and doses too low mean you won’t get the benefit from them (even though you might need them!).
• Quality Counts: Look for supplements from trusted brands that get tested by independent labs. This way, you can be sure the product actually has the ingredients listed and is free of harmful extras. A qualified nutritionist or nutritional therapist can be a valuable resource when choosing supplements. They have in-depth knowledge of the supplement industry and can recommend the most effective options based on your individual needs.
• Food First: Remember, a balanced diet is the best way to get the nutrients your body needs. Supplements should complement a healthy diet, not replace it.
• Beware of Interactions: Some supplements can interact with medications. Discuss any supplements you’re considering with your practitioner to avoid potential complications.
• Natural vs. Synthetic:  HSN supplements can contain natural or synthetic forms of vitamins and minerals.  In most cases natural sources are more effective when properly sourced and dosed. However many individuals don’t know which form is natural and which is synthetic. Again, talk to your Nutritionist or Natural Therapist about which form might be best for you.

Beyond Supplements: A Holistic Approach

For truly healthy hair, a holistic approach is key.  Here are some additional tips:

1. Gentle Hair Care

Avoid harsh styling techniques like tight hairstyles, excessive heat drying, and chemical treatments.

2. Scalp Soothing

If you experience scalp irritation or dryness, use gentle shampoos and consider a scalp soother product.

3. Healthy Sleep Habits

Aim for 7-8 hours of quality sleep each night. Sleep deprivation can disrupt hormones and may contribute to hair loss.

4. Manage Medical Conditions

If you have a diagnosed medical condition like thyroid issues or an autoimmune disease, ensuring proper management is crucial for overall health, including hair health.

Remember:

It takes time to see results.  Be consistent with your healthy habits and hair care routine, and you’ll likely see a noticeable improvement in the health and appearance of your hair within three months.

Your How-To Hair Growth, Naturally

Hair loss during perimenopause and menopause is a common concern.  By understanding the root causes, incorporating these tips, and working with your practitioner, you can promote healthy hair growth and regain that confident feeling that comes with beautiful, glowing locks.

What have you found most helpful for your hair loss? I’d love to hear from you!

If you’d like more guidance and support for your health concerns, book a discovery call to see how I can help.

 

 

If you like this post you may also be interested in the following articles:

15 BEST DIET & LIFESTYLE CHANGES TO RELIEVE BLOATING

PERIMENOPAUSE & SLEEP: ARE HORMONES KEEPING YOU AWAKE?

WHY THE DUTCH TEST IS VITAL FOR UNDERSTANDING YOUR HORMONES & HRT