Do you want to have beautiful skin? Of course you do! Who doesn’t?

Everyone wants to look their best, and one of the most important things for healthy skin is a good diet packed with antioxidants.

But what are antioxidants, exactly? And why are they so important for your skin health?

In today’s article, I’ll answer those questions and more. I’ll also cover the top antioxidant-rich foods you should be eating every day!

But first, let’s get one thing out of the way that will help you understand antioxidants better…

What are free radicals and how do they affect the skin?

Free radicals are molecules in the body that have an unpaired electron in their outermost orbital. This gives them an unstable, reactive configuration that causes them to “steal” electrons from other molecules in order to become stable. The resulting molecule is now a free radical itself, and the process continues in a chain reaction.

These unstable molecules go on to cause damage to cells and organs, a process referred to as oxidative stress.

While free radicals can be produced naturally by the body, an abundance of them are generated by external sources such as pollution, UV radiation, poor diet, and cigarette smoke.

Although some believe a small amount of free radicals are necessary for good health, an excess of free radicals can lead to cell damage and premature aging.

Because free radicals have a highly reactive molecular structure, they can be very damaging to the skin. These radicals can attack other molecules in the skin, causing inflammation and tissue degradation. They can also attach to DNA and cause mutations or damage to cell receptors, leading to various skin conditions such as wrinkles, sagging, or worse.

In order to prevent free radical damage, it’s important to take preventative measures by protecting your skin from UV rays and other environmental toxins like smog or smoke.

This may all sound bad, but there is a way to help clear out the free radicals in your body…

Antioxidants.

What are antioxidants and what do they do for your skin?

At its most basic, an antioxidant refers to any compound that can help fight off oxidative stress in the body. This stress can result from a number of environmental and lifestyle factors, such as exposure to pollutants, unhealthy diets, and high levels of stress. 

Antioxidants work by neutralizing harmful free radicals in the body, thereby protecting cells from damage and reducing the risk of various diseases. In addition, antioxidants can help improve the skin’s overall appearance by boosting collagen production and reducing inflammation.

Some common antioxidants include vitamins C and E, carotenoids, polyphenols, flavonoids, and others. Whatever their source, antioxidants are essential for promoting long-term health and wellbeing.

If you’re looking to keep your body functioning at its best, while boosting the health of your skin, a great way is to eat plenty of antioxidant-rich foods.

Now, let’s take a look at some foods that contain the highest amounts of antioxidants!

The top antioxidant-rich foods you should be eating every day

Not only can the foods below help boost the levels of antioxidants in your body, they’re delicious and can be easily added to your diet!

Blueberries – Blueberries are rich in a type of flavonoid called anthocyanins, which have powerful antioxidant and anti-inflammatory properties. These little berries are also packed with vitamins C and E, as well as carotenoids.

Strawberries – Like blueberries, strawberries are also full of antioxidants. In addition to anthocyanins, strawberries contain ellagic acid, which can protect against UV damage and skin cancer.

Spinach – Spinach is a nutrient-dense leafy green that is high in vitamins A, C, and E, as well as carotenoids and flavonoids. These nutrients and antioxidants work together to protect the skin against free radical damage and inflammation.

Tomatoes – Tomatoes are a great source of lycopene, an antioxidant that has been shown to reduce the risk of skin cancer. They are also high in vitamins A and C, as well as flavonoids.

Nuts – Nuts are a great source of healthy fats, vitamins, and minerals. They are also high in antioxidants, including vitamin E and selenium.

Seeds – Seeds are a nutrient-dense food that are packed with antioxidants, vitamins, and minerals. Some of the best seeds for antioxidant content include sunflower seeds, pumpkin seeds, and chia seeds.

Tea – Tea is rich in antioxidants, including catechins, flavonoids, and polyphenols. These antioxidants have been shown to protect the skin against damage from UV rays, pollution, and other environmental toxins.

These are just a few of the many foods that are high in antioxidants. By including these foods in your diet, you can help to protect your skin against free radical damage and keep your overall health in tip-top shape!

How do free radicals and antioxidants affect collagen levels?

Collagen is a key structural protein found in the skin, tendons, and bones. It helps to give these tissues their strength and elasticity. But can free radicals affect collagen?

Unfortunately, yes.

One of the main ways that free radicals can damage collagen is by breaking down its component amino acids. This process, known as protein oxidation, can weaken collagen fibers and make them more susceptible to damage.

Free radicals can also inhibit the production of new collagen fibers, resulting in a loss of tissue elasticity.

In addition, free radicals can promote the formation of harmful chemicals called Advanced Glycation End-products (AGEs). These chemicals can further damage collagen fibers and contribute to the visible signs of aging.

Antioxidants’ ability to neutralize free radicals helps to prevent collagen damage and keep the collagen fibers strong. In addition, antioxidants promote collagen synthesis, a process that is critical for maintaining skin elasticity and preventing the appearance of fine lines and wrinkles. By promoting normal collagen production, antioxidants can help keep the skin looking supple and youthful.

How else do antioxidants help the skin?

Antioxidants are thought to also play a role in reversing some signs of aging, such as dark spots or thinning hair.

As we age, our cells gradually become less efficient at repairing damage. This leads to the visible signs of aging, such as wrinkles, fine lines, and age spots. Antioxidants are believed to reverse this process by stimulating the production of new cells and protecting existing cells from damage. 

Overall, it is clear that antioxidants play an important role in keeping the skin looking vibrant and radiant.

Help your skin get back on track

As you can see, free radicals can wreak havoc on our bodies and deplete our collagen levels.

Fight back by providing your body with highly absorbable collagen that can help your body rebuild the collagen fibers it needs to maintain healthy skin, joints, hair, and more.

>>> Click here to see the other 3 ingredients Complete Collagen Plus contains that can help your skin!

Welcome to my final piece on the reasons one may experience hair loss. The thing I want most is for you to be able to take some control in case your hair begins to thin or fall out. I know how it can feel to be losing more and more hair with no idea why.

Today’s article involves a cause of hair loss that’s certainly more frustrating because it can feel like it’s completely out of your control. 

Genetics.

Though mostly thought to only affect men, this type of hair loss – typically just referred to as baldness – can happen to women too. 

But it’s not all bad news. Though genetics can play a role in determining how much hair you’ll lose as you age, other factors play a role as well. As such, there are things you can do to mitigate this loss and maximize your hair growth potential. 

The “balding gene”

Though both men and women can be affected by this type of hair loss, it manifests differently in each. 

Male pattern baldness typically begins as an m-shaped recession at the front of the scalp. This often begins by age 30, with about 80 percent of men experiencing male pattern baldness by age 80. [1]

Female pattern baldness tends to begin later, typically following menopause. Generally, this manifests as a recession along the part of the hair. By the time they reach the age of 80, around 50 percent of women will experience women pattern baldness. [2]

Androgenetic alopecia is the medical term for this type of baldness. And when it comes to hair loss, it’s the most common cause. 

Is it caused by genetics?

Researchers estimate that genetics accounts for about 80 percent of male pattern baldness. [3]

But that brings me to a myth you may have heard before…

Many people claim that men inherit the gene for balding from their mother’s father and that – if that grandfather was bald – you will also go bald. There is a bit of truth to this, but it’s been taken a bit out of context. 

In reality, the genetic component of male pattern baldness involves more than one gene. While one of these genes is inherited from your mother, and it has been found to double the risk of developing male pattern baldness, 63 other genes play a role in baldness. But only 6 of them come from your mother. [4, 5] 

Research has found that more than 80 percent of people who have experienced balding had a father who also lost their hair. [6]

When it comes to female pattern baldness, it is still not fully understood how genetics play a role. However, experts theorize that hormones are a component, which would explain why so many women experience hair loss after menopause. [7]

How to slow hair loss

Unfortunately, hair loss as the result of genetics is difficult to avoid and thought to be permanent once it begins. 

However, there are things you can do to mitigate its progression.

Healthy lifestyle habits – Eating a balanced diet, sleeping well, managing stress, and routinely exercising will not only support overall health, but the health of your hair. 

Medications – If your hair loss is due to genetics, certain medications may help. Coming in the form of both creams and pills, these work by either strengthening hair follicles or preventing things that can damage them. 

Hair transplant surgery – Results and types of surgeries vary, but typically this is where healthy hair follicles are taken from somewhere else on the body and transplanted to the bald or thinning areas. 

Own it – If you’re losing hair because of genetics, it’s not your fault. From movie stars to models, there are plenty of people who rock hairless heads. Find a style or look that suits your look best and own it. Remember, those who mind don’t matter and those who matter don’t mind!

The bottom line

By far, genetics is the most common and natural cause of hair loss. But the good news about it is that – unlike many other causes of hair loss – it doesn’t signify an underlying health problem.

This article concludes my series on the many causes of hair loss. If you’re experiencing hair loss, I hope that this has helped you find some answers to why you may be losing your hair. 

You can read my journey from thinning to thick hair by clicking here.

Did you miss any of the articles in this series?

In case you didn’t catch all six articles in this series, I want to link the others below so they’re easy to find!

Just click the title of the article you want to read and enjoy!

The Reasons Your Hair May Be Falling Out: STRESS

The Reasons Your Hair May Be Falling Out: DIET

The Reasons Your Hair May Be Falling Out: SCALP HEALTH 

The Reasons Your Hair May Be Falling Out: POSTPARTUM

The Reasons Your Hair May Be Falling Out: HEALTH CONDITIONS

Welcome to another installment on my article series on the many reasons why your hair may be falling out. 

Today’s post focuses on some more serious reasons why you may lose your hair. Though some of these may be rare, they’re certainly worth looking into. Once a health condition that causes hair loss takes hold, it’s harder to manage. 

But not impossible.

I’ll cover 10 different types of health conditions that can directly or indirectly cause hair loss, along with some things you can do if you’re in this situation and hoping to manage the amount of hair you’re losing. 

If you’re losing your hair and worried about developing a hair loss condition, it could have to do with diet. Click here to see my article on the best foods to eat for hair growth.

Let’s take a look at 10 health conditions that affect hair growth.

1. Androgenetic alopecia 

Another term for male or female pattern hair loss, androgenetic alopecia is the most common cause of hair loss. 

This type of hair loss is genetic for both men and women. However, the type of hair loss differs.

In men, hair is typically lost from the temples and crown of the head.

For women, hair becomes thinner all over the head. 

While androgenetic alopecia is more likely to happen as someone ages, it can begin any time after puberty. For women, the condition will usually take hold following menopause. 

Unfortunately, the cause isn’t fully understood, but researchers believe that both genetics and hormones play a role. 

If you believe this may be affecting you, talk to your doctor. They may be able to recommend methods or treatments to slow down the onset of this condition.

2. Pregnancy

While not a health condition, being pregnant can alter the way you look and feel for some time. This is mainly due to the drastic changes in hormones during pregnancy.

When pregnant, your hair is far less likely to fall out due to an increase in certain hormones. Following pregnancy – and these hormones returning to normal levels – there’s an increase in hair loss as the hair growth cycle resets itself. 

This typically resolves within a year of giving birth. 

To learn more about this, check out my article on postpartum hair loss.

If you’re looking for ways to help your hair get back to normal following pregnancy, use volumizing shampoos and conditioners, products designed for fine hair, and avoid products that can be harsh on your hair or scalp.

3. Telogen effluvium 

Telogen effluvium is a condition where your hair gets “stuck” in a phase of the growth cycle called the “natural shedding phase”. As a result, much more hair falls out than normal. 

Typically, this is a temporary condition that can even resolve itself over time. However, sometimes it can be the result of a more serious health condition. For this reason, it’s best to talk to your doctor if you think you may have telogen effluvium. 

Some possible causes include stress, surgery, childbirth, rapid weight loss, thyroid problems, or certain medications. 

No matter the trigger, an expert will be able to help you treat the underlying cause so that your hair can get back to normal as soon as possible!

4. Anagen effluvium 

This is another condition that stems from the hair growth cycle. 

With anagen effluvium, your hair loss is far more drastic during the growth phase of the hair cycle. 

Typical causes of anagen effluvium include chemotherapy, radiation exposure, fungal infections, or autoimmune diseases. 

Anagen effluvium also affects hair on the entire body, such as eyelashes and eyebrows. 

If you think your hair loss may be due to anagen effluvium, it’s important that you speak to your doctor so that they can pinpoint the cause and help you find a proper treatment. 

5. Alopecia areata

Alopecia areata is an autoimmune disorder where the immune system attacks hair follicles, causing sudden hair loss. 

Hair all over the body can be affected by this condition and it usually shows in patches. 

If you have alopecia areata, it’s important to seek medical attention to help treat the condition and allow you to get your hair back.

6. Traction alopecia 

When you wear certain hairstyles that pull your hair tight, this can cause hair loss. It’s a condition called traction alopecia and it’s due to trauma of the scalp. 

If caught early, the scalp can heal and hair growth can return to normal. However, prolonged tension may cause permanent damage and baldness. 

Hairstyles that have been associated with this condition include tight buns or ponytails, braids, cornrows, and hair extensions. 

If you’re worried about traction alopecia, be sure to avoid tight hairstyles.

7. Medications

Though not a health condition, you may be taking medications for health conditions. 

Certain types can have side effects that result in hair loss. 

Common medications that can result in this are blood thinners, acne treatment medications, antidepressants, beta-blockers, birth control pills, and cholesterol-lowering drugs. 

If you think your medication may be the cause of your hair loss, consult with your doctor. They may be able to adjust your dose or recommend a different medication altogether. 

8. Nutritional deficiencies 

For your hair to be healthy and strong, it’s crucial to maintain healthy levels of nutrients. Otherwise, a deficiency may lead to a hair-loss condition.

To read which specific nutrients you want to make sure you’re getting enough of to avoid hair loss, read my article on the importance of a proper diet for healthy hair.

9. Ringworm (tinea capitis)

Though you can get ringworm almost anywhere on your body, when it manifests on your scalp, this fungal infection can cause hair loss. In such a case, it’s referred to as tinea capitis. 

Because it’s contagious, you can get ringworm from an infected person, animal, object, or even from soil. Heat and moisture can also cause the fungi to develop and grow.

Symptoms of ringworm include…

• A small, scaly spot that keeps growing, causing baldness in the affected area
• Brittle hair
• Itchy, red patches of skin
• Blisters on the scalp
• Red, ring-like patches

Though ringworm may go away on its own, it’s best to consult your doctor so they can prescribe you an antifungal medicine that can help get rid of it so you can get your hair (and skin) back to its healthy ways!

10. Loss of collagen 

This isn’t a health condition, but it’s very important as a decline in collagen will likely lead to hair loss sooner or later. 

You can lose your collagen in several different ways, including stress, exposure to environmental toxins, consuming alcohol, smoking, and more. Collagen levels also naturally drop as we age and they can plummet during menopause.

Symptoms of low collagen can include thinning hair, along with an increase in wrinkles, joint pain, aching muscles, dental issues, and more. 

Click here to learn how collagen can help you restore your thick, beautiful hair!

The bottom line

We can experience hair loss for many reasons. Sometimes it’s a temporary period of increased hair loss. But other times it can be more serious.

If you’re losing a lot of hair – especially all of a sudden – and it’s leaving lasting patches of baldness, it’s likely due to a health condition. If this is you, it’s best to visit an expert who can evaluate your situation and help you find a treatment.

Hair loss can take anyone by surprise at any time. But one thing a lot of women may not realize is that postpartum hair loss is a real thing that’s actually quite common. 

With everything you’re already dealing with after pregnancy, hair loss isn’t exactly a welcoming occurrence. But, it happens! If you’re a new mother and are experiencing hair loss, this could be why.

As part of my article series on the many causes of hair loss, I want to dedicate an article to postpartum hair loss. As a new mother myself, I want expecting mothers, new mothers, along with family and friends of mothers to be able to recognize and help with this type of hair loss. 

In today’s article, I’ll cover why this happens, along with 4 tips to help get your hair back to its normal thickness and beauty! 

Let’s start with answering the question…

Why does postpartum hair loss happen?

This comes down to hormones. Throughout pregnancy, your hormones make some dramatic shifts. 

Early on, a hormone called human chorionic gonadotropin (hCG) spikes. So much so, that this is actually the hormone that pregnancy tests measure. 

Then throughout pregnancy, the levels of many other hormones begin to rise. Your estrogen, progesterone, oxytocin, and prolactin all increase. Your blood volume also increases by up to 50%!

Then, following birth, the level of these hormones crash back to normal levels quite quickly. 

When it comes to postpartum hair loss, these hormonal changes are the biggest reason.

Normally, you lose up to 100 strands of hair each day. These are replaced through normal growth cycles. But during pregnancy, the high estrogen levels mixed with an increase in blood volume (and circulation) helps keep these hairs from falling out.

So, while you’re pregnant, these changes greatly reduce natural hair loss. 

But once your baby arrives and these hormone levels drop, your body makes up for lost time. This means much more hair falling out, typically all at once. So, really – it’s not like you’re losing more hair than you would have over that nine month span. You’re just doing it all at once!

Though your hormones level out within a day or two, this hair loss can continue for nearly a year, typically peaking at about the four month mark. 

Other causes

If you think your hair loss is way too much, or it’s been over a year and the hair loss hasn’t tapered off, there could be something else going on. 

In this article series, I cover other reasons your hair may fall out. Pregnancy can certainly play into these other reasons. For example, the stress of being a new parent may be getting to you, or perhaps you’re not eating as well as you used to because you’ve been focused on the baby. 

If this is you – or if it hasn’t been a year yet and you just want to get ahead of the hair loss – keep reading! I’ll share 4 things you can do to optimize hair health!

Caring for postpartum hair: 4 tips

Unfortunately, when it comes to postpartum hair loss, there isn’t much in the way of treatments. It’s simply a natural process of being a new mother. But if you want to help your hair get back to its natural state as soon as possible, here are a few things I recommend…  

1. Take a break from styling

Your hair can become damaged if it’s heated with a hair dryer or curling iron too frequently. This can also make it appear thinner than it is. To protect your hair, let it air dry until you think the hair loss is decreasing. 

Along with that, even just brushing can pull out your hair in large clumps. If you’re already losing a lot of hair, you want to keep the hair you already have! Try to limit brushing and be as gentle as possible when you do brush. 

2. Eat well 

Unsurprisingly, eating a balanced diet of whole foods can help support the health of your hair. Plenty of fruits, vegetables, and healthy proteins are the best way to ensure your body gets a wide range of nutrients. 

To read more about how diet affects hair health, click here.

3. Take your vitamins

To ensure you’re getting the vitamins you need – especially ones you may be worried you’re not getting enough of – taking your supplements is best. I know you’re busy with your new bundle of joy, but it’s important to not let this fall behind! 

Not only can it impact your hair’s health, but once you’re lacking in these crucial nutrients, you may start to feel worn down and tired. 

Some of the most important nutrients for hair growth include iron, zinc, biotin, and vitamin D. 

When it comes to vitamin D, it’s especially hard to get enough. 

>>> Click here to learn the BEST way to get your vitamin D.

4. Be mindful of what products you’re using

Many products on the market contain ingredients that can cause irritation to your scalp and hair. Re-evaluate the products you’re using by taking a look at their ingredient lists. If your hair is already having trouble, you want to go as easy on it as possible. 

You can also try new products that can help your hair look thicker while it’s growing back. Consider a volumizer that can add body to your hair so that you can maintain a lustrous look!

The bottom line

While the process of hair loss following childbirth is completely natural, it’s nothing to be excited about. There are ways to mitigate the amount of hair lost and things you can do to help your hair get back to normal.

I hope today’s blog helped you – or someone you know – feel a bit better about a bit of hair loss after having their baby. 

If you wanted to really boost this new hair growth…

The health and strength of your new hair can be boosted by supporting your collagen levels. Of course, forming a baby inside your stomach is no simple task, and your collagen levels certainly took a hit. 

Replenishing your collagen levels can boost the growth of your hair, allowing it to be healthier while providing a range of other health benefits. 

Click here to learn more about this. 

As you may know, I’m doing a series on the many ways that your hair health may be suffering. Whether your hair is falling out a little, a lot, or it just isn’t as luxurious as it could be, you’ll want to pay attention to this series.

Today, we’re going to dive into how the health of your scalp can impact the health and growth of your hair. Because, after all, several types of hair loss conditions come down to the health of the scalp and the hair follicles within.

We’ll look at 4 signs that indicate a scalp isn’t as healthy as it could be, along with 7 tips to follow if you want your scalp (and thus your hair) to THRIVE!

Let’s jump in…

What are the signs of an unhealthy scalp?

Your scalp and hair follicles are the very place your hair is produced. It makes sense, then, that if their health is suffering – so is your hair’s health. 

Let’s take a look at 4 tell-tale signs of an unhealthy scalp, along with what to do if you find any of these indicators on your head.

1. Dandruff

If there’s anything worse than getting dandruff, it’s admitting that you have it. But it’s okay! It happens to the best of us and is relatively common. There’s nothing to be embarrassed about, especially since it can be caused by a range of factors.

Dandruff can arise for multiple reasons, including dry skin, seborrheic dermatitis, sensitivity to hair products, and the growth of a specific type of fungus that lives on your scalp. 

The result is dry white flakes in your hair that are often itchy. 

Thankfully, there are plenty of shampoos on the market designed to get rid of dandruff. These can be quite effective, but sometimes their ingredients can cause an adverse effect or reaction – then you’ve got another problem on your hands. 

The good news is that natural alternatives often work just as well. And if one doesn’t work as well as you were hoping, there are TONS of options. Thanks to these ingredients’ antifungal, antimicrobial, anti-inflammatory, and hydrating properties, they can do wonders for your scalp if you’re experiencing dandruff!

These include:

• Tea tree oil
• Coconut oil
• Aloe vera
• Apple cider vinegar 
• Baking soda
• Omega-3s (when consumed)
• Probiotics (when consumed)

You should also avoid certain foods, such as processed foods, sugary foods, fired foods, or red meat.

2. Itchiness

Your scalp can become itchy periodically for a range of reasons.

However, if you’re experiencing itchiness on a daily basis, this could be a sign of something more going on. 

The itchiness could be the result of product buildup clogging your pores and causing irritation. This is a simple fix that requires a product change and a deep clean. 

But the itchiness could also be stemming from a skin condition. If you change up your products and treatment, and you’re still experiencing itchiness after three months, it’s best to consult with an expert. 

Seek out a local trichologist – a specialist who deals with conditions related to the scalp and hair – for their recommendations. They’ll be able to pinpoint the cause of your itchiness, along with a treatment to get the issue resolved. 

3. Redness

If you part your hair and your scalp is red, that’s not a good sign – especially if you’re experiencing other side effects. This is a sign of inflammation within the scalp.

Again, this could be the result of a product (or even a non-hair related allergy) that is irritating your scalp. If so, switching products or avoiding certain substances should do the trick. 

But if the issue persists even after a thorough overhaul, it’s time to consult an expert for further guidance. 

4. Hair loss

And here we come to the topic of this article. If you’re losing more hair than usual, it could have to do with the health of your scalp. 

On average, we lose about 100 hairs per day. This is no issue, because a healthy scalp containing thriving hair follicles replace this lost hair. 

However, a scalp that is struggling won’t replace these hairs as fast (if at all!), leaving you with thinning hair or even bald spots. 

The first sign that something is wrong will be a higher volume of hair than normal coming out in the shower, on your hair brush, and on your pillow or couch cushions. If your scalp is to blame, the issue may be joined with one or more of the symptoms listed above. 

If so, it’s time to take extra care of your scalp. Keep reading to get some tips to ensure a healthier scalp!

Keeping your scalp healthy

If you want to optimize your hair’s health, a key aspect is taking good care of your scalp. To help with this, I wanted to outline 7 things that you can do that your scalp (and ultimately your hair) will thank you for!

7 tips for a healthier scalp

Many of us spend a considerable amount of time maintaining the health of our skin – using facial scrubs, moisturizers, toners, and more. But then we forget about the skin beneath our hair! 

Show the skin of your scalp that you love it too by following these 7 tips:

1. Use gentle hair care products

When it comes to the skin on your head, it’s especially sensitive. But unfortunately, so many hair products out there are laden with ingredients that can cause damage and irritation, potentially stunting growth.

For example, products which contain alcohol or fragrances can dry out your scalp and suck the moisture out of your hair. This can lead to not just an itchy, inflamed scalp, but frizzy and damaged hair. 

Sulfates are another common ingredient which can strip the scalp of its natural oils, causing dryness and irritation. 

When choosing products, be sure to keep in mind the ingredient lists, which each ingredient is, and the purpose of it being in the product. And if you do need to use something with a harsher ingredient, use it in moderation and monitor your scalp afterwards.

2. Shampoo gently

This one is pretty straight forward. When lathering shampoo or other products, don’t go too hard on your scalp. This can promote irritation.

Instead, gently rub the product in – almost like you’re giving yourself a massage. This will stimulate blood vessels and increase blood flow. 

3. Wash less

Of course you need to wash your hair. But doing so too frequently can have a negative effect on your natural oils.

The oils in your hair help keep your scalp and hair hydrated. Stripping these too often can impact your hair’s moisture. But that’s not all…

If you wash to get rid of that oily look, your scalp may retaliate by producing even more sebum to make up for what was just lost. This will make your hair look just as – if not more – oily. It may also cause you to wash more. Then you’re stuck in a vicious cycle. 

4. Take an omega-3 supplement

Studies in which participants took omega-3 supplements found a positive impact on hair growth and hair strength. [1, 2]

Experts believe that this is due to omega-3’s ability to nourish the hair by providing stimulation to the scalp. It can also help prevent the inflammation that can be associated with hair loss.

If you’re looking for a highly-absorbable omega-3 supplement which includes the most powerful anti-inflammatory compound in existence – click here. 

5. Take in more antioxidants

Oxidative stress occurs when free radicals – which are unstable atoms caused by stress, toxins, and natural metabolic processes – cause damage throughout the body. 

This damage can cause a range of health conditions, but research shows that it can impact the scalp directly and cause hair loss. [3, 4]

Thankfully, antioxidants can neutralize these free radicals, reducing and preventing the damage they cause. 

The best way to fight this is with the “master antioxidant”. Click here to learn why it’s the best in the antioxidant business.  

6. Try probiotics

Experts have found a clear connection between probiotic intake and the health of your skin. [5]

This is because the health of the gut microbiome – the flora of bacteria residing in the gut – greatly impacts overall health, including that of the skin. [6]

But when selecting different probiotic strains, be sure to find one that has been shown to help the skin.

For example, L. rhamnosus – one of the most widely studied probiotic strains out there – has been shown to strengthen the health of the skin and is a great option for supporting your scalp! [7]

To see the most reliable way to get L. rhamnosus, click here!

7. Use a scalp scrub

Similar to a scrub on your face, a scalp scrub can do wonders. Depending on ingredients, it can flush out pores, remove excess oil, dirt, or dead skin cells, and dilate the blood vessels, promoting hair growth. 

You can shop for a store bought scalp scrub, or you can find TONS of different types online. 

Just for you, I’ll share my favorite scrub which you can’t go wrong with! Because of the apple cider vinegar, this scrub is great at exfoliating the scalp, balancing pH levels, and ridding the scalp of unwanted bacteria that can cause itchiness and irritation. 

Check it out:

Here’s what you’ll need:

• ¼ cup Himalayan pink salt, lightly ground
• 1 tablespoon apple cider vinegar
• 1 tablespoon coconut oil, melted
• 1 teaspoon raw honey
• 15 drops grapefruit essential oil or other oil of your choosing (optional)

Here’s what you’ll need to do:

1. Mix all of the ingredients together. Store the scrub in a plastic container since you’ll be taking this to the shower and you don’t want to risk dropping glass in there!

2. Once in the shower, lightly wet your hair and scalp. Squeeze out any excess water.

3. Using your fingertips, scoop one to two tablespoons of the scrub from the jar, and rub it between your hands.

4. Starting at your hairline and working toward the back of the head, gently massage the scrub into your scalp. 

5. Once you’ve reached the back of your head, rework your way toward the hairline.

6. Let the scrub sit for a minute or two before rinsing thoroughly and following up with shampoo and conditioner. 

This scrub can help your hair be vibrant as your scalp becomes cleansed and refreshed!

The bottom line

When it comes to hair health, your scalp is one of the most important things. It houses your hair follicles which are responsible for the growth and quality of your hair. 

Knowing what to look out for and following these tips can help you achieve the healthiest hair possible. I hope this article lets you see your scalp in a new light. 

To learn other possible causes of hair loss – along with what you can do about it – check out my other articles in this series and keep a lookout for more to come!

Hair loss can be so frustrating.

Trust me, I know.

The worst part – aside from losing your hair, of course – is that it’s so hard to pinpoint why you’re losing your hair.

That’s why I’m writing you a series of articles on the reasons why your hair may be falling out. In today’s article, we look at how diet might just be the cause of your hair loss. 

First, let’s take a look at what your diet may be missing that you need for hair growth.

Deficiencies 

To understand why a lack of certain nutrients may stunt hair growth, it helps to know about how the hair grows. Let’s recap.

Your hair grows from the hair follicle, which is hidden underneath the skin. On average, hair grows at a rate of 0.35 mm per day, and we lose roughly 100 hairs per day. The amount of hairs lost can increase with brushing, washing, and other practices that disrupt the hair. 

The most important thing is to keep your hair follicles healthy, as they’re responsible for your hair’s growth. But your hair follicles are very sensitive. On top of that, they’re highly active – among the most rapidly dividing cells in your body. 

This means your hair follicles need the tools (ie. nutrients) to divide not just frequently enough, but properly.

Let’s look at the nutrients you need most for hair growth.

Iron

Iron deficiency is thought to contribute to hair loss, which is unfortunate because it’s also the most common nutrient deficiency in the world. 

Specifically, low iron levels have been linked to a type of hair loss called telogen effluvium, a condition where the normal hair growth cycle is disrupted. The result is excessive hair loss, with no hair to replace it. 

Researchers believe that – when iron levels are low – the body diverts iron from the hair follicles to more crucial systems within the body. [1]

Studies have shown that people with hair loss typically have less iron in their blood than those who don’t have hair loss. [2, 3]

To ensure you’re getting enough iron, add more iron-rich foods to your diet like meat, seafood, beans, dark green leafy vegetables, dried fruit, or consider supplementing!

Vitamin D

When it comes to the health of your hair follicles, vitamin D plays an important role. 

Research has shown that those with hair loss conditions tend to be low in vitamin D. Not only that, but taking vitamin D supplements in these cases has resulted in hair regrowth. [4, 5, 6, 7, 8]

To show how prevalent this could be, a 2020 study involving over 100 people found that those with hair loss had significantly lower levels of vitamin D than those without hair loss. In this study, nearly 80% of the people with hair loss had low vitamin D levels! [9]

This one is difficult, because it can be a challenge to get enough vitamin D naturally. 

If you’re worried that you may be low in vitamin D, you can check out the symptoms checklist by clicking here.

Do you have any?

Zinc

Another important mineral, zinc plays a role in immunity, cell division, protein synthesis, and more. 

It’s needed for proper function of the hair follicles, protecting against shrinkage, allowing for quick growth, and promoting recovery within the hair follicle. 

Low levels of zinc can cause hair loss, with studies showing that zinc levels are also low in those dealing with hair loss conditions. [10, 11]

Biotin

Biotin – or vitamin B7 – plays a critical role in the production of keratin, the protein which makes up about 95% of your hair. Additionally, biotin can increase the rate of hair follicle growth. 

That being said, biotin is a water-soluble vitamin that is not stored for very long in the body, and isn’t produced naturally. As a result, your body primarily relies on the biotin you consume. But since it needs to be taken in every day, people can fall short. 

Since biotin plays such a critical role in hair health, low levels of the nutrient can lead to hair loss.

For example, one study found a biotin deficiency in 38% of women who were experiencing hair loss. [12]

Another study gave biotin supplements to participants with both low biotin levels and hair loss. After 3 months, 23% of them observed a significant decrease in hair loss, while another 64% of them saw less of a decrease, but still a noticeable difference. [13] 

Calories or proteins

As I mentioned above, the cells in your hair follicles are growing and turning over at a rapid rate.

To do so efficiently and effectively, the follicles need both protein and calories. 

Without enough calories, the energy supply to the hair follicle is cut short, which can lead to hair loss. As a result, research has shown that diets very low in calories can actually lead to hair loss. [14, 15, 16]

When it comes to protein, your hair needs amino acids – the building blocks of protein – in order to grow properly. Remember, your hair is protein. So, not only can low levels just stop the hair from growing (and replacing lost hair) altogether, it can cause the hair that does grow to be brittle, thin, and weak. [17, 18, 19]

So, what should you be eating?

If you’re looking to get the healthiest hair out of your diet, there are foods you can focus on and also foods you should avoid (we’ll get to that in a moment).

Let’s take a look at which foods you should eat:

The Mediterranean diet

The Mediterranean diet consists of a wide range of nutrient-dense foods, such as fruits, vegetables, whole grains, and olive oil. Because it’s considered a diet that is so high in many anti-inflammatory foods, it’s thought to be able to support not just overall health, but also the health of your hair.

In fact, a 2020 review of 24 studies found that diets like the Mediterranean diet can promote hair health and prevent hair loss. [20]

A wide range of nutritious foods

Similar to above, a study from 2016 concluded that a balanced diet – full of protein, vitamins, and minerals – is necessary for the health and growth of our hair. [21]

Let’s take a look at the specific foods you should be adding to your plate for healthy hair:

Protein – Proteins contain amino acids necessary for hair growth. Healthy protein sources include:

• Cottage cheese
• Yogurt
• Beans
• Poultry
• Seeds and nuts
• Eggs
• Fish

Healthy fats – Unsaturated fats hydrate the hair and may prevent hair loss. Some great sources are:

• Fatty fish, such as salmon
• Flax seeds
• Walnuts
• Olive oil

Vitamin C – A vitamin C deficiency may negatively affect the creation of hair shafts. You can get vitamin C from:

• Green, leafy vegetables
• Strawberries
• Citrus fruits

Folate – This form of vitamin B stimulates the rebuilding of hair. Examples of folate sources include:

• Peas
• Beets
• Asparagus

Biotin – Biotin can promote hair growth. Some good ways to get biotin are by eating:

• Egg yolk
• Sweet potatoes
• Salmon
• Sunflower seeds
• Almonds

Niacin – This B vitamin is necessary for hair health. To boost niacin levels, try:

• Salmon
• Tuna
• Marinara sauce
• Whole grains
• Peanuts
• Seeds

Iron – Insufficient iron can cause hair loss. Sources include:

• Beef
• Poultry
• Spinach
• White beans
• Lentils
• Dried apricots

What should you avoid?

If you’re concerned about the thickness of your hair, there are a few things out there that you should do your best to keep away from.

Simple carbohydrates

Diets rich in simple carbohydrates may contribute to hair loss, according to research. [22]

These include sugary foods like candy, cakes, and cookies. 

Researchers believe this is because simple carbohydrates increase sebum production in the scalp to beyond normal levels. They believe this may lead to inflammation, negatively impacting hair health overall.

Another reason may be due to these foods increasing the production of insulin, a hormone which – in higher levels – can have a poor effect on the blood vessels in the scalp. 

Fried foods and red meat

One study found that eating fried foods and red meat may contribute to hair loss, as these may also cause the oil glands on the scalp to become overactive. [23]

Smoking and drinking 

Unsurprisingly, smoking cigarettes and consuming alcohol are both linked to an increase in hair loss. 

Smoking has not only been linked to hair loss conditions, hair loss is more common in those who smoke. Researchers believe that nicotine may speed up the progression of hair loss. [24, 25]

Similarly, alcohol consumption is associated with higher risk of hair loss, whereas avoiding alcohol is linked to healthier hair. [26]

The bottom line

Maintaining the health of your hair is no different than maintaining the health of the rest of your body. 

You need to ensure you’re getting proper nutrition. And not just the bare minimum, but enough to THRIVE!

Because your hair follicles are home to some of the most active cells in your body, a deficiency in a nutrient they need can hit them quite hard. 

Vitamin D is one of these nutrients.

But unfortunately, an estimated 42% of American adults are deficient in this vitamin. [27]

If you’re worried you may be one of them…

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