Diets that cause hair loss!

Dermatology Specialist Assoc. Prof. Dr. Aslı Tatlıparmak, emphasizing that hair loss is a distressing situation for everyone, said: 'Hair loss can be caused by many reasons such as genetic factors, age, skin problems, hormonal changes, certain medical treatments, and stress. However, nutrition also plays an important role in hair health. Research shows that shock diets, in particular, create negative effects on hair. Calorie restriction can disrupt the energy flow to hair follicles and cause hair loss.'

'SHEDDING 50-100 STRANDS A DAY IS NORMAL'

Stating that every existing hair strand has a lifespan, the expert said, “The life cycle of a hair follicle is cyclical by nature, and this process is known as the ‘hair growth cycle.’ Each hair strand lives for 4-6 years, then rests, and subsequently sheds. Shedding hair in this way is an extremely natural process, and losing 50-100 strands of hair per day is considered normal. If more hair strands than this are shedding, if the amount of hair coming to the hand while bathing has increased, or if 3-5 strands of hair come to the hand when we pull on washed and dried hair, this situation is accepted as alopecia (hair loss)’’ she stated.

'UNCONSCIOUS CALORIE RESTRICTION CAN NEGATIVELY AFFECT HAIR'

Stating that nutritional habits play an important role among the causes of hair loss, the expert continued as follows: “Research shows that the incorrect application of low-calorie diets and dietary patterns that do not provide sufficient calories and protein can cause hair loss.

For a healthy hair cycle and strong hair strands, amino acids, which are the building blocks of protein, are needed. Therefore, a diet containing insufficient protein can lead to hair growth disorders such as hair loss and thin, brittle hair. Additionally, essential fatty acids, especially omega-3 fatty acids, have a major impact on skin, hair, and nail health.

It is important to include foods rich in omega-3 in one's diet. Oily fish such as salmon, tuna, and mackerel, as well as flaxseed, walnuts, canola oil, soybeans, tofu, and cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts can be counted among omega-3 sources.”

'IRON DEFICIENCY IN WOMEN CAUSES HAIR LOSS'

Stating that vitamins and minerals have great importance in the normal cycle of hair follicles, the expert said, “A balanced and adequate diet plays a critical role in maintaining hair health. Hair follicles are quite active and sensitive. Especially in cases where nutrients such as biotin, iron, protein, and zinc are not taken in sufficient amounts, deficiencies can lead to visible hair loss. Iron deficiency is associated with hair loss, especially in women. Research shows that iron supplementation in women with iron deficiency can be effective in reducing hair loss” she spoke.

'VITAMIN D PLAYS AN IMPORTANT ROLE IN HAIR GROWTH'

Pointing out that vitamin D and zinc are quite important for hair health, the expert said, “Research shows that vitamin D levels are lower in people experiencing hair loss, including female-pattern hair loss and autoimmune skin diseases such as alopecia areata. In some individuals with hair loss caused by vitamin D deficiency, it has been concluded that vitamin D supplements support hair regrowth. Zinc, on the other hand, is a mineral that undertakes important roles in immune function, protein synthesis, cell division, and many biological processes. It is necessary for the function of the hair follicle and provides protection against the shrinking and slow growth of the hair follicle, and helps it heal” she spoke.

'VITAMINS B6, B12, AND FOLIC ACID ARE ALSO IMPORTANT FOR HAIR'

Emphasizing that nutritional supplements have become an important issue for people experiencing hair loss problems, the expert stated, “There are many supplements that claim to increase hair growth. However, in research conducted on the effect of nutritional supplements on hair loss in cases where there is no documented deficiency, sufficient results have not yet been obtained. Excessive use of some supplements can lead to worsening of hair loss or the risk of toxicity. Therefore, it is extremely important to consult a specialist before using nutritional supplements” she expressed.