Hair Health & Nutrition

❖ Hair growth cycle

Hair on the scalp grows about 6 inches per year. In any particular period, a random number of hair strands will be in one of three stages of growth and shedding: anagen, catagen, and telogen

Anagen

The most active phase of hair growth is Anagen. There is a rapid cell division occurring in the root of the hair. A new hair is formed and pushes the already existing hair which has stopped growing and is no longer in the anagen phase.

During this phase the hair grows about 1 cm every 28 days. For two to six years, Scalp hair stays in this active phase of growth.

Catagen

The catagen being transitional stage, has about 3% of all hairs in this phase. The period of this phase is about two to three weeks. Growth stops and the outer root sheath shrinks and attaches to the root of the hair. This process is also known as club hair.

Telogen

6% to 8% of all hairs are in this resting phase. The lasting period of this phase is about 100 days for hairs on the scalp and it can prolong for hairs on the eyebrow, eyelash, arm, and leg. When one pulls out a hair in this phase, they will notice a solid, hard, dry, white material at the tip of the root. It is normally seen that about 25 to 100 hair falls each day.

Exogen

The exogen phase is a part of the telogen stage of hair growth. Hair is shed from the scalp, which is often due to washing and brushing. In this phase, losing around 50 to 100 hairs per day is believed to be normal. Exogen phase can last for about 2 to 5 months, and there by new hair strands will be growing in the follicles as old hair sheds.

Hair loss

Causes: Common medical conditions causing hair loss include:

● Androgenic hair loss: it is known to be a common form of hair loss in both male and female. For males this condition can also lead to baldness.

● Alopecia areata: An autoimmune reaction leads to alopecia areata, which means the body's immune system is working against its own cells.

● Trichotillomania: Due to mental disorder, the person may have the urge to repeatedly pull out their own body hair.

● Tinea capitis: Ringworm of the scalp is known as tinea capitis of the scalp and hair shafts. The signs and symptoms of ringworm are itchy, scaly, bald patches on the head.

● Telogen effluvium: Hair falls out after a stressful experience but this is a reversible condition. Large numbers of hair follicles are pushed into the resting phase due to stress.

● Traction alopecia: Pulling of hair can gradually lead to hair loss, and this is also known as Traction alopecia. This is usually seen when a person wears a tight ponytail, pigtails, or braids.

Underlying causes for hair loss:

Hair loss is typically related to one or more of the following factors:

● Hormonal changes and medical conditions. Because of hormonal changes, it causes permanent or temporary hair loss which can be due to pregnancy, childbirth, menopause and thyroid problems.

● Medications and supplements. Use of certain drugs for cancer, arthritis, depression, heart problems, gout and high blood pressure can lead to hair loss.

● Radiation therapy to the head. Post radiation therapy the hair may not grow back as it was pre-therapy.

● Hairstyles and treatments. Traction alopecia can lead to excessive hair loss. Hot-oil hair treatments can also result in hair fall outs. If scarring prolongs, hair loss could be permanent.

Hair hygiene

The recommended procedures for cleaning the hair are:

- Use clean water to wash your hair regularly with soap or shampoo, massage your scalp well and rinse well with clear water.

Use a wide toothed comb for wet hair as it is easier to pull through.

Dry the hair and the head with a clean towel. Never share a towel with someone else.

Nutrition of hair

Iron:

Hair also needs oxygen for growth and development. Iron being an essential component of haemoglobin which helps in transporting oxygen to the hair. Hence, oxygen is very important for hair growth and thickening.

The sources of iron are:

Heme iron - Meats, poultry, and seafood

Non-heme iron - Fortified grains, nuts, seeds, legumes, and vegetables

Vitamin A

Vitamin A is required for cell growth. The fastest growing tissue in the human body is hair. Vitamin A also aids in sebum production. Sebum keeps the hair moisturized and healthy. Deficiency of vitamin A in our diet may lead to hair loss. Also, over consumption or over-supplementation of vitamin A can cause hair loss.

The sources of vitamin A Sources are: Sweet potatoes, carrots, pumpkins, spinach and kale

Vitamin B

Folate and vitamin B12 play an important role in nucleic acid production which will highly proliferative hair follicle. Deficiencies of Riboflavin, biotin, folate, and vitamin B12 are associated with hair loss.

Sources of vitamin B are Whole grains, meat, seafood, and dark, leafy green vegetables are all good source of B-vitamins.

Vitamin D

Vitamin D has an active role in the creation of new hair follicles. And this may help hair to maintain its thickness and prevent premature hair fall.

The sources of vitamin D are :

The best source of vitamin D is sunlight, spending 15 to 25 mins in sunlight can be helpful in preventing hair loss and helps in hair growth.

Fatty fish, like tuna, mackerel, and salmon. Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals.

Zinc

Zinc is necessary for hair tissue growth and repair. It also helps keep the oil glands around the follicles working properly. Hair loss is a common cause of zinc deficiency.

Sources: oysters, beef and pumpkin seeds.

Protein

Hair strands are made up of a protein known as 'Keratin'. Therefore, protein is the life for hair cells and it is an essential component for the construction of new tissue and repairing damaged tissue.

Sources: meat, egg, fish, soya bean, lentils

Water

Water is an essential ingredient which contributes to hair growth. 25% of the weight of a single strand of hair and is made up of water. Drinking at least two liters of water a day which helps to strengthen the hair and increase growth.

Essential seeds, which can help in hair growth and development:

1. Sesame seeds are good for healthy and shiny hair. They are a rich source of minerals, vitamins, polyunsaturated fatty acids and cholesterol-lowering phytosterols.

2. Sunflower seeds rich in omega 3 fatty acids and zinc which will promote hair growth and protect hair from environmental toxins.

3. Pumpkin seeds: These seeds help curb thinning hair, especially in men suffering from baldness due to excess testosterone.

4. Flax seeds are one of the richest sources of plant based Omega-3 fatty acids. And it helps in hair fall reduction and promotes hair growth.

5. Chia seeds too, are abundant in omega-3 fatty acids and work wonders in promoting a healthy scalp and hair.

Note: Mix up all the seeds in equal proportion and store it in a container. Include eating 1 tbsp of these mixed seeds into the daily schedule, which helps in growth and development of the hair.

References:

Coupe, R. L. (1992). Diagnosis of hair loss: clinical features of common causes of hair loss. Canadian Family Physician, 38, 863.

Grymowicz, M., Rudnicka, E., Podfigurna, A., Napierala, P., Smolarczyk, R., Smolarczyk, K., & Meczekalski, B. (2020). Hormonal effects on hair follicles. International journal of molecular sciences, 21(15), 5342.

Guo, E. L., & Katta, R. (2017). Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatology practical & conceptual, 7(1), 1.

https://www.hairscientists.org/hair-and-scalp-conditions/nutrition-and-hair-health

https://www.mayoclinic.org/diseases-conditions/hair-loss/symptoms-causes/syc-20372926

https://www.thebetterindia.com/215712/seeds-flax-fenugreek-pumpkin-healthy-hair-reduce-hair-loss-natural-tips-lifestyle-char01/

https://www.webmd.com/skin-problems-and-treatments/hair-loss/science-hair