How to hack your hormones to get healthy, beautiful hair
From split ends to dull strands, hair health is influenced by your hormone levels. The Sunday Telegraph’s body+soul explains how to get yours balanced for gorgeous locks everyday.
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Hormones regulate everything from your mood to your sexual function and metabolism …
and yes, even your hair.
According to Simone Abaron, trichologist, naturopath and founder of Apotecari Bioactive Haircare, hormones play a huge part in how hair looks and how it behaves.
“Hormones like testosterone, oestrogen, progesterone and those from the thyroid influence the type and quality of hair developed by your follicles,” Abaron explains.
“They’re also involved in the supporting structures of the hair — your sebaceous glands produce sebum to lubricate, hydrate and protect the hair. When your hormones are imbalanced, a direct result can be seen in your hair health.”
Let’s break down the big players…
A IS FOR ANDROGENS
One of the biggest hormone hair challenges is androgenetic alopecia, or pattern hair loss.
“It’s the most common cause of hair loss, with about half of men experiencing it by the age of 50, increasing to about 85 per cent by the 70s age bracket,” Abaron says.
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You’ll be able to spot it by its distinctive pattern — in men, along the frontal hair line and crown, and in women down the centre part and temples.
“Those with androgenetic alopecia have a genetic predisposition where follicles have a high sensitivity to the androgenic hormone dihydrotestosterone (DHT),” she explains.
“This results in a shortened growth phase, where the thick hair normally found on the head is replaced with very fine hair, and eventually none at all if left untreated.”
A visit to a trichologist will help determine the cause and treatment, which can range from medicine blocking the production of DHT, topicals to treat surface level issues or plant-based supplements such as pumpkin seed oil to encourage hair growth.
C IS FOR CORTISOL
Ever feel like your hair is falling out when you’re stressed? Well, you’re not just imagining it.
Released during times of stress, cortisol affects the function and regulation of your hair follicles and can cause hair loss.
Nutritional biochemist Dr Libby Weaver says any undesirable changes to hair can be linked to stress hormones.
“As stress hormones are inextricably linked to danger, they become the priority substances for your body to create, which means that other hormones take a back seat,” she explains.
“Building stress hormones requires nutrients that are also used for things like hair growth and quality, as stress hormones are a higher priority than luscious hair, these nutrients are diverted.”
O IS FOR OESTROGEN
This female hormone accelerates hair growth and is the gem behind soft, thick tresses — especially during pregnancy.
“During pregnancy, oestrogen is increased to support the growth and development of the foetus, but after birth, levels plummet and hair starts to shed,” explains Abaron.
Lacking oestrogen? Treatment is as easy as hormone replacement therapy or taking herbal medicines such as evening primrose oil.
“Black cohosh, red clover, chaste tree, dong quai, licorice or hops can help,” Abaron says.
“Certain foods containing phytoestrogens — the weaker version of oestrogen the body naturally produces — have a similar effect.
“Foods that are high in phytoestrogens include soy, flaxseed, sunflower seeds, almonds and oats.”
T IS FOR THYROID
If thyroid hormones are imbalanced they can affect hair health.
“They have direct effects on the growth phase, as well as the formation of hair and melanin production (hair pigment),” Abaron says.
“Both an underactive and overactive thyroid can cause hair to become brittle, dry, and grey, and can result in hair loss and thinning all over the head.”
Dr Weaver agrees: “The most common presentation of poor thyroid function is dry, brittle hair or thinning hair. It may also be the thyroid contributing to your hair issues if you notice significant thinning (and have ruled out other causes), especially where the outer third of your eyebrow begins to thin.”
A GP or naturopath can run tests to check your thyroid function.
READ THE SIGNS
Your hair could be trying to tell you that your hormones are out of whack.
Got oily roots? This could be associated with a sex hormone imbalance (oestrogen and testosterone), puberty or hormone-based contraceptives, says Abaron.
It can also involve the adrenal glands and the liver, as they both play a role in your sex hormone balance.
If your strands are dry rather than oily, you may need to up your essential fatty acid intake.
“If including more foods like oily fish, nuts and seeds doesn’t lead to an improvement in about six weeks, it may be due to poor thyroid function or iron deficiency,” Dr Weaver says.
* Try a seven-day hormone balancing meal plan at bodyandsoul.com.au
BOOST YOUR BALANCE
Dr. Weaver’s top tips for supporting hormonal hair
TAKE A DEEP BREATH
“Incorporate stress reduction techniques regularly — diaphragmatic breathing is my number-one tip for helping to reduce stress hormone production. This technique is all about breath awareness and is similar to deep, belly breathing in yoga. Inhale deeply and feel your belly rise and exhale slowly.”
BE KIND TO YOUR LIVER
“The liver is responsible for metabolising many of your hormones. Consider how much caffeine and alcohol you consume, and whether it may be affecting your hormonal balance. Eat plenty of plant foods — the liver especially loves Brassica family vegetables as the substances in these plants support liver detoxification.”
CHECK YOUR IRON LEVELS
“Consider getting your iron levels tested by your GP, particularly if you have very heavy periods. If they’re low, they must be replenished with diet and/or nutritional supplements. Both iron and zinc are needed for healthy hair follicles and are the two most common nutritional deficiencies in the world.”
BE GOOD TO YOUR GUT
“Every other body system relies on the functioning of the gut and your gut bacteria can affect inflammation. Promote good digestion and healthy gut bacteria by chewing your food very well and including a wide variety of plant foods, as well as foods rich in probiotics and gut-healing properties such as miso and yoghurt.”
ADD THESE TO YOUR ARSENAL
1. Bondi Boost Intensive Growth Spray ($29.95, bondiboost.com.au) A blend of vitamin B5, peppermint and tea tree oils help to strengthen the scalp and hair follicles.
2. Olaplex No.3 Hair Perfector ($49.95, olaplex.com.au) A strengthening and repairing cream that works with the bonds within hair.
3. OGX Biotin & Collagen Shampoo ($17.99, priceline.com.au) Shampoo infused with thickening and hair-plumping collagen and biotin.