Hair loss in women: causes, prevention and treatment {my own experience)

Are you experiencing hair loss? Do you find yourself worrying about everyday hair shedding? Are you on a quest to uncover the reasons behind your hair loss or seeking ways to regrow your lost hair? If so, you've come to the right place! While I'm not a medical expert, I'm here to offer insights based on personal experiences. Whether it's hair loss or other topics, I hope you find value in the stories and insights shared on my blog.

I'm sure you've heard that shedding approximately 100 strands of hair per day is typical. However, I don't think we can just normalize a given amount. Instead, we should consider the total quantity of hair on our heads. If you think your hair is shedding more than usual, it probably is. Rather than worrying about whether your symptoms are normal, it is advisable to consult a dermatologist.

Besides medical conditions such as thyroid problems, PCOD, and alopecia, deficiencies are among the most common causes of hair loss. Therefore, it's essential to prioritize checking for deficiencies in (ferritin), vitamin B12, iron and vitamin D3. These deficiencies are frequently overlooked, leading people to waste time on home remedies and various hair products instead.

Iron deficiency: Iron is a mineral required for growth and development. Our bodies use iron to generate hemoglobin, a protein found in red blood cells that transports oxygen from the lungs throughout the body, including the hair follicles, maintaining optimal development and strength. Iron also plays a part in hormone production, emphasizing its importance for general health. However, during a shortfall, the body prioritizes necessary tasks over less important ones, such as hair growth.

To maintain healthy hair, adequate iron levels are essential. While my checkup revealed I wasn't iron deficient (with levels at 21 within the reference interval of 10-291), my dermatologist advised aiming for a minimum of 80 for optimal hair health. Further research revealed that simply consuming iron-rich foods isn't sufficient; proper absorption by the body is also crucial.

Solution: There are two types of iron: heme iron and non-heme iron. Our bodies absorb heme iron more efficiently than non-heme iron. To address iron deficiency, it's essential to consume foods rich in heme iron, such as liver (from pork, chicken, or beef), oysters, and lamb. For vegetarians, finding heme iron sources can be challenging, but fortunately, there are numerous options for non-heme iron. Non-heme iron sources include nuts, seeds, dried fruit, legumes (such as beans, lentils, and chickpeas), dark leafy green vegetables (like spinach, beet, and broccoli), tofu, and fruits (such as pomegranate). However, non-heme iron is more challenging for our bodies to absorb. To enhance absorption of non-heme iron, it's recommended to consume sources of vitamin C, such as lemon, orange, guava, etc., along with these foods.

Vitamin B12, often known as cobalamin, is a water-soluble nutrient essential for our metabolism. Unlike other vitamins, human bodies cannot keep extra B12. Instead, any excess is excreted through the urine, requiring us to replace our B12 levels on a daily basis. This vital vitamin is mostly produced by bacterial fermentation in the intestines of animals. It has a wide range of roles in human bodies, including DNA synthesis, neuron function, red blood cell creation, and fat, protein, and glucose metabolism. It is very important for the proper functioning of our nervous system.

Solution: Because our bodies cannot make B12 on their own, we must acquire it through dietary sources or supplementation. Animal food high in vitamin B12 include meat, fish, eggs, and dairy. However, due to the shortage of plant-based sources, those following vegan or vegetarian diets may struggle to obtain adequate B12 intake. In such circumstances, fortified foods or supplements are suggested to meet daily needs. Ancient Indian fermented rice contains high levels of vitamin B6 and B12, making it a viable option for those looking to supplement their diets.

Vitamin D, commonly known as the sunshine vitamin, is required for a variety of body activities, including bone health, immune system modulation, and cell proliferation. It's also thought to affect hair health and growth. Vitamin D insufficiency has been linked to specific hair loss diseases, including alopecia areata and telogen effluvium.

Solution: Our bodies can produce vitamin D when exposed to direct sunlight, as sunlight converts cholesterol into vitamin D. Despite this ability, vitamin D deficiency is common due to various reasons such as indoor activities, 9-to-5 indoor jobs, sunscreen use, and skin complexion. Darker skin complexions take more time to produce vitamin D under the sun because melanin becomes active and forms a protective layer that hinders vitamin D formation.

In contrast, fairer skin complexions can produce vitamin D more easily, requiring only 10 minutes of sun exposure, but brown complexions may require 30 minutes and darker complexions may require up to an hour. Sitting in the sun between 9 a.m. and 2 p.m. is excellent, as the sun's rays are at their greatest. Furthermore, mushrooms are an excellent source of vitamin D, but they must be exposed to direct sunlight for at least two days before consumption. Other food sources include fatty fish (e.g., salmon, mackerel) and fortified foods (e.g., milk, orange juice).

Finally, maintaining healthy hair requires emphasizing iron, vitamin B12, and vitamin D intake. These nutrients have critical roles in hair development, strength, and overall health. Addressing inadequacies and maintaining enough intake through food or supplements can aid in healthy hair growth and prevent hair loss. If you are experiencing hair loss, please visit a healthcare expert for personalized advice and treatment options. By emphasizing these nutrients and obtaining appropriate care, we can battle female hair loss and improve your overall health."