What we eat directly impacts our health at all levels, from physical or psychological state to cognitive performance. But it can also influence something seemingly more trivial, like the shine of your skin or hair. It is not a trivial matter: abnormal hair loss can be one of the first signs that something is wrong and we should not ignore it.
This symptom is triggered by various causes, such as chronic stress, a genetic predisposition, hormonal alterations or certain pharmacological treatments. Next we will look at the nutritional factors capable of compromising the well-being of our hair and that we can manage in a relatively simple way.
We know that certain nutrients, such as those rich in proteins, B vitamins, trace elements or certain minerals such as iron or zinc, are key to hair health. In fact, diseases that cause eating disorders such as anorexia or bulimia – in which there is a significant restriction of calories and vitamins – are strongly associated with hair loss.
What may not be as well known are the specific components of the diet that can cause hair loss and impoverishment. For example, foods high in sugar or saturated fat are not only associated with the development of cardiovascular diseases, but they also “stress” and inflame our cells. This state makes the body more susceptible to developing a wide range of conditions; among them, hair loss.
For this reason, many of the remedies offered on the market to avoid it focus on the anti-inflammatory effects of some compounds. Prioritizing foods with these properties on our table – such as oily fish or extra virgin olive oil – and avoiding the consumption of those that promote an inflammatory state would help, according to this reasoning, to maintain the health of the hair.
Several studies support this. For example, some show that the Mediterranean diet, the prototype of a menu rich in foods with anti-inflammatory properties, can have a protective effect on hair health.
The stressful situations that arise in our daily lives raise the levels of the hormone cortisol as a defense mechanism. But what if this “emergency” situation continues long term? That's where the problems start.
Produced by the adrenal gland, cortisol is directly involved with hair loss. Obviously, reducing stress triggers is the first thing that comes to mind to keep this organic compound at normal values.
Can we help regulate it with diet? Affirmative. Certain foods such as avocado, oily fish or certain types of seeds, all rich in omega-3 fatty acids and various vitamins and minerals, can put the brakes on cortisol.
Finally, it has also been proven that fermented foods have protective effects against hair loss thanks to the regulation of intestinal bacteria and their inflammatory properties. And this is where the intestinal microbiota, the set of microorganisms that inhabit our digestive system, comes into play.
This microscopic ecosystem is directly associated with health and disease through its interaction with the nutrients we ingest. So much so that our microbiota will be different depending on what we eat.
Nutrients are metabolized or absorbed differently depending on our bacterial population, thus generating different chemical and metabolic signals. This can alter physiological functions such as the stress response, relevant to hair health, as we have seen above.
The richer and more varied our diet is, so will the community of bacteria that we harbor in the intestine. We can help with the consumption of probiotics, such as yogurt, kefir or other fermented foods, which is associated with better digestive and mental health. Our hair will also thank us.
