5 things your hair is desperately trying to tell you about your health
We're lucky to live in a modern beauty world where almost every hair problem can be solved by a product. Lacking in lift? Throw some volumising shampoo in the shower. Greasy roots? Spritz some dry shampoo and move on. Damaged ends? Slather on a hydrating hair mask.
And while it's great that we can fix our frustrations fairly easily, paying attention to the problem in the first place could give some insights into your health and habits. In fact, the outside of your hair can tell you a lot about your insides...
Increased oiliness
Possible causes: Stress, sunburn and too much dairy
It's not just sweaty gym sessions making your hair greasy. Turns out if you're stressed, this can raise the level of cortisone your body is producing, which in turn makes your scalp produce more oil.
Sunburn is another lifestyle factor to take into account. Recent research commissioned by Philip Kingsley revealed a staggering two-thirds (68%) of British women said they were previously not aware that hair can burn just like the skin, and over a quarter (26%) of women admitted that they have experienced sunburn on their scalps. If your scalp has seen to much sun, it may produce more sebum due to the moisture loss.
And lastly, a diet high in dairy can also accelerate sebum production on the scalp, as the hormones present breakdown androgens and cause an imbalance.
Dry & laclustre hair
Possible cause: Lack of vitamin D
A lack of vitamin D can cause hair to become dry and brittle, and possibly even result in hair loss.
According to Medical Today, people with alopecia areata have much lower levels of vitamin D than people who do not have alopecia and a Japanese study in 2012 found that vitamin D can help create new follicles for hair growth and may be able to revive follicles that have become dormant.
While the sun can stimulate vitamin D production in the skin, when it comes to the hair it's best retrieved from supplements, combined with a diet of healthy fats including avocado, eggs, salmon and nuts.
Premature greys
Possible causes: Thyroid disorder and lack of vitamin B12
As the gland largely responsible for producing our hormones, an overactive or underactive thyroid can have an impact on the hair. Research specifically suggests that it may alter the hair follicle (where the pigment is produced), which can result in premature grey hairs.
A vitamin B12 deficiency could also be at play. This vitamin is responsible for the metabolism of both fatty acids and amino acids, essential for hair health. So if lacking, it can result in grey hairs or even hair loss. B12 is found in eggs, meat, poultry, and dairy products, so vegans and vegetarians are at a higher risk of deficiency.
Dry and brittle hair
Possible cause: Low-protein intake
As the main protein present in hair, keratin is key for keeping it healthy and strong. There are products that attempt to mimic the production of keratin, but ultimately, real protein needs to be built by the body from the inside out.
Hair that breaks easily or just won't grow, may reflect a low intake of protein. Try adding more lentils, fish, eggs, nuts and seeds in your diet.
Hair loss
Possible causes: Stress, illness, hormonal imbalance or nutritional issues.
Hair loss affects an estimated 8 million women in the UK
and more than half of all men suffer significant hair loss by the age of 50.
"For sudden hair loss, look at what happened 2-3 months ago. Numerous events such as a short term illness or acute period of stress can cause short term heavy hair shedding", says Trichologist Sally-Ann Tarver from The Cotswold Trichology Centre.
The good news? "If this is the case you do not need to do anything, hair loss will stop on its own."
However, if stress or illness doesn't seem to be connected, it may require further action. "If your hair loss has been an issue for some time you may have an underlying nutritional or hormonal issue, blood tests will detect this", says Sally-Ann.
Looking to improve your daily intake of healthy fats and vitamins? Here's your grocery list...
Getty ImagesMackerel
If you want thick, full, lustrous locks, then eating plenty of oily fish is an absolute must. Apart from containing nutrients proven to improve brain power, they contain omega 3 and 6 fatty acids, which prevent hair loss, hydrate the scalp and strengthen the follicles. Not a fan of mackerel? Why not try…
Getty ImagesSalmon
As well as fatty acids, fish boasts high supplies of iron and vitamin B12, both of which are essential to skin and hair health. Meanwhile, rich sources of protein and vitamin D – which you can also absorb from the sun – improve hair strength and prevent breakage.
Getty ImagesShrimp
Shellfish, like shrimps, pack a similar, hair-nourishing punch. The crustaceans come fully loaded with a full arsenal of fatty acids, vitamin D, B12, iron, zinc, selenium and protein: all great components to healthy hair and glowing skin.
Getty ImagesOysters
One of the most powerful beauty-boosters on the planet are oysters, which contain highly concentrated levels of nourishing vitamins and minerals − including hair strengthening folic acid, iron protein and skin-clearing selenium and zinc - for a relatively tiny amount of calories.
Getty ImagesEggs
Similarly, eggs are hair-enhancing mineral bombs just waiting to be consumed. As well as containing many of the minerals and vitamins oysters contain, they are also rich in biotin, which helps to improve lustre. In fact, if you take a peek at the label on the back of your shampoo or conditioner, you might just find biotin listed in the ingredients, too.
Getty ImagesLean Beef
Red meat is often thought of as a huge diet don’t, but eating a couple of portions of lean beef a week can do wonders for your locks. It contains many of the vital minerals needed to enhance lustre, strength and hair health as well as being one of the best sources of protein available.
Getty ImagesLean Turkey
Turkey, particularly the dark part of the bird, provides a rich source of hair-boosting vitamins and minerals.
Getty ImagesLean Chicken
Not a fan of turkey? Chuck a couple of lean chicken breasts under the grill instead. Chicken is a great, low-fat source of protein – essential for hair strength and scalp health.
Getty ImagesLentils
Vegetarian? Make sure you eat plenty of lentils. As well as protein and carbs, the pulses are packed full of folic acid, or iron, which is essential for transporting oxygen from your blood to your scalp and hair follicles. Good scalp circulation means quicker, stronger hair growth and faster cell renewal.
Getty ImagesCottage Cheese
Low in fat, high in hair and nail strengthening protein and calcium? Try incorporating a few spoonfuls of cottage cheese into your diet for a quick and easy beauty boost.
Getty ImagesBroccoli
Broccoli is a real hair hero, as it's crammed full of essential vitamins and minerals, including folic acid, zinc and calcium, which is an important nutrient for growth and strength.
Getty ImagesSpinach
Remember to include a good portion of mixed green veg with all that lean protein and oily fish you’ll be eating for dinner for now on. Leafy greens, like spinach, provide an excellent source of vitamin A, C, folic acid zinc and strengthening natural collagen, among other nutrients.
Getty ImagesCarrots
The vitamin A contained in carrots helps the scalp to produce sebum oil, an important fluid that provides natural hydration to dull, dry locks.
Getty ImagesBananas
For a quick, lock-boosting snack on the go, make sure you pack yourself a B-vitamin and zinc-rich banana. Low in calories, high in hair beautifying vitamins and minerals.
Getty ImagesGreen Tea
If you want a great head of hair, then having a healthy scalp is of paramount importance. Drinking anti-oxidant polyphenol-rich green tea will improve your skin and boost your beauty. As will applying it topically. Washing your hair with green tea or applying it directly to the scalp could help fix troublesome dandruff and add shine.
Getty ImagesDark Chocolate
There are so many reasons you should always say, ‘Yes’, to eating chocolate – particularly if it’s the antioxidant-rich, dark, high-cocoa variety. Need another one? The protein, iron and B-vitamins it contains are fabulous for your hair.
Getty ImagesSweet Potato
Bored of brown rice? You’ll be pleased to know sweet potato is similarly wonderful for maintaining lustrous locks. The orange root vegetables are packed with beta-carotene, which converts to vitamin A when it is digested. This promotes hair growth and improves the circulation of oxygen to the hair follicles through the scalp.
Getty ImagesBrown Rice
Swapping out white carbohydrates for protein-rich, mineral-packed brown rice is always a big diet DO, but choosing wholegrain options has real benefits for your hair, too. Whole grains contain lots of zinc – a hormone-regulating mineral, which directly affects the thickness and growth of your mane.
Getty ImagesWalnuts
Nuts, in general, are fantastic sources of hair-enhancing vitamins and minerals, but walnuts are considered among the very best for nourishment. This is because they contain a potent blend of omega-3 fatty acids, biotin, protein, vitamin E and copper, which protects hair against the harmful rays of the sun by acting as a sort of shield.
Getty ImagesBrazil Nuts
Like walnuts, the vitamins and minerals brazil nuts contain can protect the follicles, add shine and help to enhance natural hair colour, too.
Getty ImagesCashews
Same goes for cashews. Just grab yourself a mixed bag of nuts will ya?!
Getty ImagesPumpkin Seeds
Add some pumpkin seeds in for good measure or sprinkle some on your yoghurt and fruit in the morning for added crunch to your hair-boosting breakfast.
Getty ImagesBroad Beans
Just like lentils, beans contain iron, zinc, biotin and protein – an important building block for the hair that strengthens and prevent breakage.
Getty ImagesBlueberries
Gah, they’re just great for everything, aren’t they? Including hair, thanks to concentrated sources of antioxidants, particularly vitamin C.
Getty ImagesGreek Yoghurt
Low-fat Greek yoghurt is full of strengthening protein, calcium, vitamin D and vitamin B5 (which you might find in the ingredients list on the back of your haircare products, cunningly disguised as pantothenic acid).
Getty ImagesKiwi Fruit
They’re just so full of vitamin C! Great for the follicles. Our advice? Chop some up with a sprinkle of blueberries, mixed nuts and pumpkin seeds and enjoy with low-fat Greek yoghurt for the ultimate hair-boosting breakfast.
Getty ImagesBell Peppers
Also high on the Vit-c list, be sure you add some crunchy capsicum into your salads.
Getty ImagesTomatoes
Tomatoes too, are rich in vitamin C and come with an added, lycopene boost. Lycopene battles naturally occurring enzymes called collagenases that destroy collagen in your body. Getting enough in your diet could help to prevent hair loss and damage as a result.
