Hair loss and premature graying are common concerns in middle age, resulting from a combination of genetics, aging, and lifestyle factors. It’s important to take a closer look at these age-related hair issues.
Age-related hair issues typically have a few distinct characteristics, one of which is gradual hair loss. Unlike alopecia areata (spot baldness), which occurs suddenly, or androgenic alopecia (male pattern baldness), which can manifest earlier in life, age-related hair loss progresses more gradually. It is characterized by thinning hair, reduced volume, and slower growth, eventually leading to a widening hair part and increased visibility of the scalp.
Another characteristic is the graying of hair. Typically, gray hair first appears at the temples and along the hairline at the forehead.
Essential Nutrients for Hair Health
Although we cannot alter the genetic factors that affect our hair, we can improve hair issues by improving our dietary habits. The following seven nutrients are essential for healthy hair and can be obtained through diet.
- Protein: Hair is primarily composed of protein, and without sufficient protein to maintain its structure, hair health will inevitably decline. High-quality protein sources include fish, poultry, legumes, nuts, seeds, and certain dairy products. Grass-fed organic red meat is also beneficial, as it provides not only protein but also a good amount of iron.
- Iron: Iron deficiency can lead to brittle hair and hair loss. A study found that, although most pronounced in premenopausal women with female-pattern hair loss, both men and women with hair loss tend to have lower serum iron levels. Good sources of iron include red meat, poultry, fish, legumes, whole grains, nuts, and leafy green vegetables.
- Zinc: Zinc plays a crucial role in hair growth and repair. It is primarily found in beef, oysters, pumpkin seeds, and shellfish.
- Vitamin A: Vitamin A is a vital antioxidant that neutralizes free radicals, thus protecting hair follicles from damage. A study published in Science this year revealed that vitamin A plays a role in regulating and differentiating hair follicle stem cells, and insufficient levels can impair hair growth. Foods rich in vitamin A include carrots, cantaloupe, spinach, bell peppers, and pumpkin.
- Vitamin C: Vitamin C is a powerful antioxidant that also aids in iron absorption. Foods rich in vitamin C include citrus fruits, strawberries, tomatoes, spinach, and bell peppers.
- Vitamin E: Vitamin E is not only a potent antioxidant but also helps promote blood circulation in the scalp, which is essential for addressing hair-related issues.
- Omega-3: Omega-3 is an essential fatty acid with anti-inflammatory and antioxidant properties, which help maintain hair elasticity and shine. It is abundant in fatty fish, flaxseeds, and walnuts. Research has shown that fish oil can promote hair growth.
Incorporating nutrient-rich foods into each meal can help improve hair health over time. However, consistently including these foods in every meal can be challenging, and absorption issues might prevent the body from getting sufficient amounts. In such cases, supplements can be considered based on individual needs. Clinically, vitamin D, zinc, and omega-3 are among the nutrients most commonly found to be deficient.
Stress and Gray Hair
In addition to dietary adjustments, managing psychological stress is crucial. We should strive to shift our perspective and approach to view problems more positively, fostering a constructive mindset and emotions. This requires continuous effort and personal growth. Improving interpersonal relationships is also essential, as relationship issues are a major source of stress in modern life. Regular exercise, meditation, healthy lifestyle habits, and a consistent routine are equally important.
A study published in the Journal of Clinical Medicine in 2023 found that psychological interventions like mindfulness-based stress reduction, hypnotherapy, and psychotherapy can help improve the mental health and quality of life of individuals with alopecia. These interventions have shown benefits in reducing anxiety, depression, and stress, with some evidence suggesting potential hair regrowth. While these treatments may not directly address the root causes of hair loss, they help alleviate the psychological burden associated with conditions like alopecia, linking stress reduction to improved overall well-being.
Some people experience rapid graying of hair during periods of high stress. A study published in Nature in 2020 found that, in mice, stress triggers hyperactivation of the sympathetic nervous system, which stimulates the overproduction of melanocyte stem cells. Over time, this leads to the depletion of melanocytes, resulting in gray hair. Further studies are necessary to confirm if similar findings have been observed in human trials.
Hair Health and Overall Well-Being
According to traditional Chinese medicine (TCM), hair health reflects the state of the internal organs and the body’s energy system. TCM posits that “hair is a surplus of blood,” meaning that hair relies on blood for nourishment. If blood circulation is poor or if the blood lacks essential nutrients, the body may prioritize protecting the internal organs at the expense of hair health, resulting in hair loss.
Almost all organs are involved in the formation and circulation of blood, but the organ most closely related to hair growth is the kidneys.
In TCM, it is believed that “the kidneys store essence, and essence produces blood.” Essence includes both the congenital essence received from one’s parents and the acquired essence from diet and respiration, with most of it stored in the kidneys.
Kidney qi (the energy of the kidneys) and kidney essence fundamentally influence growth, reproduction, and the aging process. From a TCM perspective, anti-aging involves maintaining kidney qi and essence. In other words, the condition of a person’s hair reflects the state of their kidney qi and essence.
The heart, lungs, liver, and spleen, along with their energy systems, are also crucial to hair health. TCM believes that “the heart governs the blood vessels,” meaning that blood circulation and vessel health depend on the heart’s function.
With regard to other organs, it is believed that “the lungs govern the skin and hair” by utilizing the vital essence and qi in the blood to nourish them. The spleen manages digestion and also plays a role in blood production. TCM also holds that “the liver governs free coursing,” meaning it regulates the flow of qi and blood, ensuring energy is distributed throughout the body, including to the scalp.
When TCM refers to the heart, liver, spleen, lungs, and kidneys, it refers not just to the physical organs themselves, but a broader energy system centered around them. As such, the health of the hair can be seen as a reflection of the body’s overall health.
This explains why psychological stress and emotional factors have such a significant impact on both our health and hair. Negative emotions can disrupt the body’s energy systems, as described in TCM: “Anger harms the liver, fear affects the kidneys, worry weakens the spleen, excessive joy strains the heart, and grief burdens the lungs.” Although joy might not seem like a negative emotion, excessive excitement is also considered harmful.
Therefore, from a TCM perspective, preventing hair loss and graying is part of a holistic process aimed at improving overall health, with hair serving as an indicator.
In summary, following a balanced diet and managing stress can lead to noticeable improvements in both hair health and overall well-being.
Important Notice: This article was aslo published at www.theepochtimes.com by Jingduan Yang M.D. where all credits are due.
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