Hair loss is a common symptom in menopausal women. Like most menopausal symptoms, the primary cause of hair loss is hormone fluctuations. However,keeping a poor diet is a common factor in making hair loss worse. The way you feed yourself can greatly impact the way you look and feel, as your body requires the right nutrients in order to grow healthy and strong tresses. This is why an insufficiently diverse diet, especially if combined with a sedentary lifestyle, is usually one of the first things to fix in order to halt hair loss. Continue reading to learn more about the nutrients you need in order to accomplish this.
Hair is mostly made of keratin, a type of protein the body builds specifically for hair and nail tissue. However, in order to produce keratin, the body requires external protein to use as a “building block” for it. Adding extra lean proteins to your daily diet will strengthen your hair and encourage hair growth. Dairy products like milk and low-fat yogurt, eggs, red meats, and nuts are all rich in protein.
Omega-3 Fatty Acids
Omega-3 fatty acids are necessary to nourish your hair follicles; they are also in charge of repairing the damage done to hair and skin by UV or environmental pollution. The body cannot produce them on its own, so they only can be obtained through diet. Salmon, tuna, avocado, walnuts, and almonds are all packed with fatty acids.
Iron promotes hair growth by carrying oxygen through the bloodstream. Iron deficiency can lead to anemia - a decreased amount of red blood cells - which is one of the most common causes of hair loss in women. Spinach, kale, collard greens, dried apricots, broccoli, chicken, and fish all are iron-rich foods.
Vitamin C plays a key role for keeping hair healthy, as it is necessary to synthetize collagen and keratin. Foods like blueberries, guava, oranges, strawberries, and sweet potatoes are all good sources of vitamin C.
Vitamin A is a fat-soluble vitamin. It stimulates the production and activity of white blood cells, takes part in remodeling bone. Vitamin A creates sebum, which is the oil that lubricates the hair rootsand prevents hair from becoming dry and brittle. Carrots, pumpkin, and sweet potatoes all contain vitamin A.
Vitamin B12 is a water-soluble vitamin that helps stimulate red blood cell production. At the same time, it helps restore shine and thickness to hair. You can get the recommended dietary amount of vitamin B12 by eating a variety of lean meats, such as chicken and turkey, as well as dairy and eggs.
Hair loss during menopause can be disheartening, and is commonly directly linked to poor diet, or worsened by it. Getting the right amounts of vitamins, minerals, and nutrient-rich foods can help keep hair healthy and promote hair regrowth. In addition to maintaining a healthy diet, it is vital to lead healthy and active lifestyle.
Try to incorporate at least 30 minutes of exercise into your daily routine. Swimming, walking, and yoga are all excellent low-impact exercises that will help reduce stress, improve mood, and increase energy. Read about healthy treatment approaches to hair loss.
- Harvard School of Public Health. (n.d). Vitamin A. Retrieved September 3, 2014, from http://www.hsph.harvard.edu/nutritionsource/vitamin-a/
- Lewin, J. (n.d.). What to eat for healthy hair. Retrieved September 3, 2014, from http://www.bbcgoodfood.com/howto/guide/what-eat-healthy-hair
- National Institutes of Health. (2014). Hair Loss. Retrieved September 3, 2014, from http://www.nlm.nih.gov/medlineplus/hairloss.html
- National Institutes of Health. (2013). Vitamin B12. Retrieved September 3, 2014, from http://www.nlm.nih.gov/medlineplus/ency/article/002403.htm
- National Institutes of Health. (2013). Vitamin A. Retrieved September 3, 2014, from http://www.nlm.nih.gov/medlineplus/ency/article/002400.htm
- Office of Women's Health. (2008). Skin and Hair Health. In: The Healthy Woman: A Complete Guide for All Ages. Retrieved from http://www.womenshealth.gov/publications/our-publications/the-healthy-woman/skin_hair.pdf