WHATEVER your hair type and style; whether it’s thick, thin, short, long, glossy or dry, a lot can be gleaned from the state of our locks.
In fact, many of the hair issues we face are down to a lack of certain nutrients.
GettyWhether dry, thinning or dull, your locks are a window into your wider health[/caption]
Luckily, help is at hand as Lola Biggs, Dietitian at natural health supplement brand Together Health explains what your dry, dull and thinning hair could be telling you about your health.
1. DRY HAIR
When hair starts feeling a little straw-like, it could be down to factors such as too much heat exposure or over styling, however diet is also a key trigger.
Hair is made of protein so making sure you have enough in your daily diet is important for achieving strong and healthy locks.
“If you aren’t eating enough protein rich foods, hair can become weak, dry, and brittle.”
She adds that eggs are an excellent source of protein.
“They’re full of vitamins and biotin; the yolk is also loaded with healthy fats to keep strands looking sleek and shiny.
“Greek yoghurt is another great protein packed food.
“It contains vitamin B5 that helps boost blood flow to your scalp and can boost hair growth.”
Other sources of protein include chicken, meats, dairy foods, tofu, lentils and legumes.
To ensure you’re getting enough, include a portion of protein in every meal.
Protein shakes are also a useful way to get a dose of protein, with little effort.
2. DULL HAIR
Hair looking lifeless and a little lacklustre? Although there are other factors such as styling and over washing, dull hair could be caused by a lack of particular nutrients.
But fear not, as a few dietary tweaks can make all the difference.
Lola recommends bananas as they are filled with B vitamins, silica and zinc “that help boost texture, thickness, and shine”.
“Another great food is sweet potato as they are crammed with beta-carotene which converts to vitamin A when digested.
“This improves circulation of oxygen to the hair follicles through the scalp and promotes strong growth,” she adds.
Try swapping your regular potatoes at dinner with the sweet variety, and popping a banana in your handbag for a hair-loving 3pm snack.
3. SHEDDING OR THINNING HAIR
“A lack of iron can be a cause of hair loss and shedding,” says Lola.
“Eating red meat, fish and chicken will improve iron levels however, if you are veggie or vegan, you should incorporate more foods such as leafy greens including spinach and kale, broccoli and more pulses and lentils.”
You might want to consider an iron supplement too such as Together Health Gentle Iron Wholefood Supplement (£7.99).
To boost the absorption of iron, studies have found that it might be helpful to take supplements with apple or orange juice.
The menopause can also be a factor in thinning hair, as can stress.
Try to keep stress to a minimum by carving out plenty of time to rest and recuperate, and make good sleep a priority.
If stress is affecting your day-to-day life, speak to your GP.
4. DAMAGED HAIR
Split ends? Or perhaps your hair breaks when you run a brush through it?
Lola says that damaged hair needs vitamins and minerals to protect hair follicles from damage and promote hair growth, too.
“Berries are a superfood for the hair,” she says, adding that they are high in antioxidants and vitamin C and can help aid collagen and iron absorption.
Collagen is a protein involved primarily in hair, skin, nail, muscle, cartilage and bone structure.
As we age, collagen levels naturally decline, so it’s important to maintain a healthy diet.
“Tuck into blueberries, strawberries, and cranberries.
“Peanut butter, flaxseeds, walnuts, and avocados are also great additions as these contain tons of healthy oils and vitamins that will help nourish the hair and prevent it from drying out,” says Lola.
5. DRY SCALP
A dry scalp isn’t just irritating and itchy, but it can lead to flakes too which linger along the hair roots.
Adding more essential fatty acids into your diet however can help to keep the scalp nourished and hydrated.
“Eat more omega-3 rich oily fish like sardines, mackerel, and trout.
“Plant sources such as sunflower and pumpkin seeds which are rich in zinc to help cellular production and keep dandruff at bay are also beneficial.”
If you’re veggie, vegan or don’t like fish, an omega supplement can help.
6. PREMATURE GREY HAIR
Seeing grey hairs left, right and centre? If you feel that greying hair has hit you too early,
Lola says there are a few deficiencies which could be to blame.
“Deficiencies of vitamin B6, B12, biotin, and vitamin D and vitamin E can contribute to premature greying.
“I’d suggest eating more antioxidant foods such as fresh fruits and veggies along with foods loaded with vitamins including seafood, eggs, green tea, salmon, seeds, nuts, red meat and cheese,” she reveals.
However, in saying all this, do check your family history as early greys can run in the family, so if your mother or father experienced premature greying, you may do too!
7. SUDDEN HAIR LOSS
Nutritional deficiencies could be to blame for sudden hair loss.
“Diets that are too low in protein, iron and certain vitamins can be a contributing factor.
“It might be a good idea to see a doctor to ask for a blood test to check and see if they have a nutritional deficiency and then look at increasing certain vitamin levels with the help of a supplement,” explains Lola.
Stress could also be to blame, so aim to practice stress relieving techniques daily – like regular exercise and meditation.
If you’re concerned, visit your GP to rule out any underlying medical condition.