7 Secrets to Healthy Hair

Over the years of practice, I have seen many clients with thinning hair, mostly women. There are numerous causes of thinning hair, and in some cases, it can be multifactorial. It is very common in different life stages, with certain conditions and nutrient deficiencies. The key is to identify the cause or causes and address them.

Here are my 7 secrets to healthy hair:

1. Address the building blocks for hair growth – Hair is primarily made up of protein, which constitutes about 90% of hair's composition. Many women do not get enough protein in their diets, and this is more prevalent in aging individuals 50+. Those also at risk of insufficient protein intake are vegetarians or people on restrictive diets. To grow healthy hair, you need adequate protein in your diet, whether from plant or animal sources. Women 19-70 need at least 46g per day or 0.75g per kilogram of body weight per day.

2. Minimise stress – Stress can have negative consequences on your hair. Hair is constantly growing and shedding, and it is normal to lose 50-100 hairs per day. There are three stages of hair growth: a rapid growth phase, a transitional phase, and a resting phase. Stress can cause many hairs to enter the resting phase (delaying movement into the growth phase) for around 1-6 months, causing thinning hair. Managing stress is essential for healthy hair growth.

3. Address nutrient deficiencies – The main nutrient deficiency I see in clients affecting hair growth is iron. It is important to get your iron levels checked and remember that even if you are just within the normal range, that means your iron levels are borderline and may still cause hair loss. Aim for your ferritin levels to be at least 80. It is advised that you monitor your iron levels with a health professional.

4. Practice proper hair care – Minimise using heat styling devices if you are concerned about hair loss. Straightening irons and curlers expose the hair to high heat which can damage the protein structure. This can lead to dryness, breakage, split ends, and weakened hair. If you use these devices, set them to a lower heat setting if possible and use sparingly. Regularly trimming your hair is also important to remove split ends and may aid in hair growth. It is recommended to get your hair trimmed every 6-8 weeks. Use a wide-toothed comb or a soft bristle brush and be gentle to avoid further damage.

5. Ensure adequate nutrition – Several nutrients are essential for hair growth, particularly biotin and zinc. Both are involved in the production of protein, specifically keratin, the main protein in hair. Other nutrients that may impact hair growth include vitamin E, omega-3 fatty acids, and vitamin A. Ensure you're getting adequate amounts of these nutrients through your diet or consider supplements if necessary.

6. Improve circulation – This is often overlooked! Your hair requires nutrients, and to provide those, you need good circulation. Poor blood flow may cause weakening, thinning hair, or hair loss. Scalp circulation can be aided by exercise, staying hydrated, scalp massage, herbal oils or other topical treatments, and gentle hair brushing.

7. Maintain hormone balance – Healthy hormones are essential for good quality hair growth. The decrease in oestrogen during menopause can cause hair follicles to move into the resting phase, resulting in hair loss. Androgen excess can also cause male pattern hair loss in women. High androgens can be seen with conditions like polycystic ovarian syndrome (PCOS). Thyroid conditions, either hypo or hyperthyroidism, can also cause hair loss. Therefore, checking thyroid and hormone levels can be key to identifying why you may be experiencing excessive hair loss.

I hope these healthy hair secrets can give you some insight into ways you can support your hair and feel good!