Hair Loss Basics

Healthy Hair Minerals

• Calcium - Essential for healthy hair growth. Food sources: Dairy, tofu, fish, nuts, brewer’s yeast, beans, lentils and sesame seeds. Daily dose: Up to 1,500 mg. Warnings: Too much calcium can inhibit the absorption of zinc and iron; An acid found in chocolate can inhibit calcium absorption.
• Chromium - Helps prevent hyperglycemia and hypoglycemia, both of which can cause hair loss.. Food sources: Brewer’s yeast, liver, beef and whole wheat bread. Daily dose: Up to 120 mg. Warnings: People who are allergic to yeast should not take chromium supplements.
• Copper - Helps prevent hair loss as well as defects in hair color and structure. Food sources: Shellfish, liver, green vegetables, whole grains, eggs, chicken and beans. Daily dose: Up to 3 mg. Warnings: High levels can lead to dry hair, hair loss and sever health problems.
• Iodine - Helps regulate thyroid hormones and prevents dry hair and hair loss. Food sources: Fish, seaweed, kelp, iodized salt, garlic. Daily dose: 150 mcg.
• Iron - Prevents anemia and hair loss. Food sources: Liver, eggs, fish, chicken, whole grains, green vegetables and dried fruits. Daily dose: 15 mg. Warnings: Too much can lead to malfunctions of the liver and spleen.
• Magnesium - Works with calcium to promote healthy hair growth. Food sources: Green vegetables, wheat germ, whole grains, nuts, soy beans, chickpeas and fish. Daily dose: 280 mg.
• Manganese - Prevents slow hair growth. Food sources: Whole grain cereals, eggs, avocados, nuts, seeds, beans, peas, fish, meat and chicken. Daily dose: 3-9 mg.
• Potassium - Regulates circulation and promotes healthy hair growth. Food sources: Avocados, bananas, lima beans, brown rice, dates, figs, dried fruit, garlic, nuts, potatoes, raisins, yams and yogurt. Daily dose: 3,500 mg.
• Selenium - Keeps skin and scalp supple and elastic. Food souces: Brewer’s yeast, meat, fish, grains, tuna and broccoli. Daily dose: 55 mcg. Warnings: An excess of Selenium can be toxic, leading to the loss of hair, nails and teeth.
• Silica - Strengthens hair and prevents hair loss. Food sources: Seafood, rice, soybeans, green vegetables. Daily dose: 55 mcg.
• Sulfur (methyl-sulfonyl-methane or MSM) - Sulfur is a main component to hair’s structure. Food sources: Onions, garlic, eggs, asparagus, meat, fish and dairy products. Daily dose: 1-3 g.
• Zinc - Zinc and Vitamin A work together; a deficiency in either can lead to dry hair and oily skin. Food sources: Spinach, sunflower seeds, mushrooms, whole grains, red meat and brewer’s yeast. Daily dose: 12 mg. Warnings: Too much can interfere with iron absorption.

Source: http://hairloss.about.com/od/preventinghairloss/a/Minerals.htm

Good nutrition is vital to healthy hair growth, just as it’s essential to overall good health. Although your body needs a variety of vitamins and minerals to maintain proper body functions, there are several that are specific to hair growth and health.

When starting a new vitamin regime, it usually takes from 2 to 3 months to see results in your hair’s condition. That means that patience and consistency is very important. It’s also important to check with your doctor before starting a vitamin program, especially if you have health concerns.

Healthy Hair Vitamins

• Vitamin A - Antioxidant that helps produce healthy sebum in the scalp. Food sources: Fish liver oil, meat, milk, cheese, eggs, spinach, broccoli, cabbage, carrots, apricots and peaches. Daily Dose: 5,000 IU. Warnings: More than 25,000 IU daily is toxic and can cause hair loss and other serious health problems.
• Vitamin C - Antioxidant that helps maintain skin & hair health. Food sources: Citrus fruits, strawberries, kiwi, cantaloupe, pineapple, tomatoes, green peppers, potatoes and dark green vegetables. Daily Dose: 60 mg.
• Vitamin E - Antioxidant that enhances scalp circulation. Food sources: Cold-pressed vegetable oils, wheat germ oil, soybeans, raw seeds and nuts, dried beans, and leafy green vegetables. Daily dose: Up to 400 IU. Warnings: Can raise blood pressure and reduce blood clotting. People taking high blood pressure medication or anticoagulants should check with their doctors before taking Vitamin E supplements.
• Biotin - Helps produce keratin, may prevent graying and hair loss. Food sources: Brewer’s yeast, whole grains, egg yolks, liver, rice and milk. Daily dose: 150-300 mcg.
• Inositol - Keeps hair follicles healthy at the cellular level. Food sources: Whole grains, brewer’s yeast, liver and citrus fruits. Daily Dose: Up to 600 mg.
• Niacin (Vitamin B3) - Promotes scalp circulation. Food sources: Brewer’s yeast, wheat germ, fish, chicken, turkey and meat. Daily dose: 15 mg. Warnings: Taking more than 25 mg a day can result in “niacin flush” - a temporary heat sensation due to blood cell dialiation.
• Pantothenic Acid (Vitamin B5) - Prevents graying and hair loss. Food sources: Whole grain cereals, brewer’s yeast, organ meats and egg yolks. Daily dose: 4-7 mg.
• Vitamin B6 - Prevents hair loss, helps create melanin, which gives hair its color. Food sources: Brewer’s yeast, liver, whole grain cereals, vegetables, organ meats and egg yolk. Daily dose: 1.6 mg. Warnings: High doses can cause numbness in hands and feet.
• Vitamin B12 - Prevents hair loss. Food sources: Chicken, fish, eggs and milk. Daily dose: 2 mg.

Source: http://hairloss.about.com/od/preventinghairloss/a/Vitamins.htm

At this day and age where there are several hairstyles that are widely accepted, hair loss and going bald is still frowned upon. A man or woman’s crowning glory should still preferably be thick and luxurious. Thinning or balding hair is not viewed as the mark of a healthy and virile youth but that of old age and illness.

Our hair is a reflection of the overall health of our body. In fact, most unnatural hair loss is but a symptom of an underlying illness that has affected the blood circulation and hormones that are carried to our scalps for hair growth. More often than not, our lifestyles dictate the eventual deterioration of our bodies.

Unfortunately, to this day, we often ignore and take for granted these simple facts and not take proper care of our hair and body. It is important that we become more aware and start caring about our bodies earlier on. Here are five simple ways of doing so and preventing hair loss:

• Do not use birth control pills. These pills activate hormones to help regulate your ovulation, but they are also the same hormones that kill your hair follicles.  This is a important factor when come to preventing hair loss in women.
• Manage Stress. When we are stressed, the body releases hormones to counter the stress. Learn to deal with stress by recognizing what stresses you out and realizing when you are stressed. That way, you can also learn how to counter and control the physical reactions you would be having.
• Eat right. Breakfast, lunch, and dinner are always a must. Your body needs adequate amounts from each food group with natural and non-processed kinds preferred. Our hair in particular needs biotin (which you can get from bananas, yoghurt, honey and low-fat milk),vitamin B6 (which can be found in large quantities in tuna, yellowfin, bananas, and roasted chicken breast), and zinc (which is abundant in oysters, red meat and poultry).
• Care for your hair. Coconut milk and aloe vera are excellent hair strengtheners. Pamper you hair with these once in awhile. Avoid using strong shampoos and hair dyes as its harmful chemicals can not only destroy your hair but also cause blurred vision and, inevitably, blindness.
• Care for your body. Maintaining a healthy lifestyle prolongs life. Exercise at least three times a week. Don’t drink excessively. Stop smoking and avoid smokers for the chemicals found in tobacco and cigarettes have been scientifically proven to cause baldness.

You might not be aware about it but 1 out of 4 American women have female hair loss. Although not as prominent as they are in men, women who have Female Pattern Baldness or FBP experience the same thing men do in terms of hair getting thinner until no hair eventually grows from the scalp.

FBP in women can be caused by:

• Heredity
• High levels of male sex hormones known as androgens
• Age
• Hormones gone awry because of menopause, birth control pills or even pregnancy
• Iron deficiency
• Exposure to toxins (smoking, chemotherapy, certain medicinal compounds)

Some say women are luckier than men when it comes to hair loss. Women do not generally experience total hair loss on all parts of their head as the frontal hairline is usually still intact. Sometimes, not all parts of the scalp experience thinning and instead grow thicker. This just leads to hair that is less dense but with no signs of hair loss.

However, women are unluckier than men when it comes to hair loss. Men do not have to deal with the societal consequences of hair that is not attractively dense and lush. Hair loss in men is usually pretty obvious and occurs early on with telltale signs in the shape of their crowns. Women would normally detect it in their late 20’s to early 40’s.

Stress that causes hair loss and thinning is not FBP. Known as telogen effluvium, it is the body’s way of diverting energy during the resting phase. Hair lost in sleep is easily replaced by new hair and less stress.

Although women do not normally experience total hair loss, it can happen. This would most likely be caused by other factors. Since baldness is caused by the sebaceous glands producing more male hormones that lead to hair thinning and loss, it is advisable for women to have themselves checked in cases of extreme hair loss. Preventing hair loss in women, especially in today’s world cannot be more important.

Treatment for baldness or receding hair is different for men and women. Finasteride (Propecia) is good for men but women and children would find this medication too strong. Minoxidil (Rogaine) can be practical for both men and women but with baldness being rarer in women and with hair loss likely to become more of a symptom rather than the actual disease in women, proper examinations and diagnoses should be made before getting treated.