What is a normal hair fall?
If you've been noticing hairs on the pillow or hairbrush more than usual, yes you might panic considering it hair loss. Well, there's a difference between hair loss and hair shed. Hair loss occurs when the hair stops growing back but hair shedding often gets back to normal once the stressors are removed.
And its completely normal to shed 50-100 hairs a day
let's see what are the stressors that cause hair shed.
Hair shedding is common in people who experience the following
Excessive weight loss - lost more than 9 kgs per month
Given birth - postpartum stress and depression
Experiencing stress - caring for the loved ones, lost loved ones, going through constant stressful events like divorce, abusive marriage and many such examples
Post-surgery
Recovering from illness - from high fever
Stoppage of birth control pills
Nutrient deficiencies
Let's cover some of the nutrients and their deficiencies with respect to hair fall
Iron is one of the common nutritional deficiency and a well-known cause for hair fall.
-Role of iron - studies show that genes in the human hair follicle have been identified which may be regulated by iron.
-Who can be at risk for iron deficiency?
premenopausal women, postmenopausal women, men due to gastrointestinal bleeding, malabsorption disorders, vegans and vegetarians (as non-heme iron found in plants have low bioavailability than heme iron in meat and fish)
Sources of iron - Meat, green leafy vegetables with increased vitamin c consumption, fruits and vegetables
Zinc is responsible for regulating hundreds of enzymes by gene expression, zinc deficiency can be inherited or acquired
-Role of zinc - it's a critical component in the pathways that govern hair follicle structure and growth
-Who can be at risk for zinc deficiency?
Vegetarians are at most risk as the bioavailability of zinc is low in vegetables than in meat
Sources of zinc - whole grains, tofu, tempeh, legumes, nuts and seeds and dairy products.
The deficiency of PUFA (polyunsaturated fatty acids) and ALA (alpha-linolenic acid) can result in inappropriate malabsorption disorders.
Role of fatty acid - arachidonic acid, an omega -6 fatty acid, may promote hair growth by enhancing follicle proliferation.
Sources of fatty acids - fruits, vegetable oils, seeds, nuts animal fats and fish oils.
Selenium protects from oxidative damage
-Role of selenium - protects from oxidative damage in the hair follicle morphogenesis (structure)
-Who can be at risk for selenium deficiency?
Low selenium content in soil, long term hemodialysis, HIV, malabsorption disorders.
Sources of selenium - brazil nuts, seafood, organ meats are the richest sources. cereals, muscle meats and dairy products
-Role of Vitamin D - Vitamin D plays a role in hair follicle cycling
-Who can be at risk for Vitamin D deficiency?
Inadequate sun exposure, dark skin, obesity, gastric bypass, fat malabsorption
Sources of Vitamin D - oily fishes, red meat, liver, egg yolks and fortified foods.
Nutrient deficiencies can be corrected at home when consumed rich sources of the specified nutrients but many nutritional supplements are marketed as hair loss treatments composed of various formulations.
The FDA (Food and drug administration) does not have the authority to review dietary supplements for safety and effectiveness before they are marketed. It becomes the responsibility of the physician as per the deficiency to prescribe the supplements. In the absence of a deficiency, supplementation may actually prove harmful to hair. Nutrients like Vitamin A and Vitamin E result in hair fall if overdoses are taken.
Here are a few tips to manage hair fall
Wash and condition your hair with a gentle shampoo and conditioner to avoid breakage and tangles
Do not apply hot oil as it can damage the fragile hair
Stop colouring, perming, chemical straightening and relaxing at home, rather reach out to a specialist who can examine the scalp and then initiate the preferred treatment
Limit the use of curling irons, flat irons, hot combs on a daily basis, prefer only on a special occasion.
Use the lowest heat setting on the blow dryer
Avoid tightly held hairstyles like a tight bun, ponytail or braids as they can weaken the strands and lead to permanent hair loss.
Brush your hair gently
Avoid the habit of twisting or turning the hair strands in the fingers
Quit smoking (if you smoke)
Finally, stay healthy with a balanced diet with enough nutrients and stay stress-free.
1.https://www.aad.org/public/diseases/hairloss/insider/shedding#:~:text=It's%20normal%20to%20shed%20between,person%20has%20excessive%20hair%20shedding.
2. Guo, E. L., & Katta, R. (2017). Diet and hair loss: Effects of nutrient deficiency and supplement use. Dermatology Practical & Conceptual, 1–10. https://doi.org/10.5826/dpc.0701a01
