Our hair takes a beating from all kinds of sources.  Weather, over-styling, diseases, our diets, chemicals from swimming pools or the environment can all affect the health of our hair.  Hair is primarily made up of amino acids (the building blocks of proteins), so it is a living organism that needs nourishment and care.  The part of hair that is alive is at its root, the follicle embedded in our scalps.  The hair growing out from the scalp is called the hair shaft, and is essentially dead.  Keeping the follicles healthy and strong will result in strong, lustrous hair shafts.

            According to the American Academy of Dermatology (AAD - www.aad.org), about 90% of our hair is growing at any one time and the growth phase lasts from two to six years.  The other 10% “rests” for two to three months and then falls out.  Scalp hair grows about one-half inch a month and natural blondes have more hair than natural brunettes or redheads. 

            The AAD states there are many causes of hair loss: nutritional deficiencies, tightly bound hairstyles, diseases, childbirth, heredity, medications (including birth control pills), major surgery and cancer treatments.  Many of them, however, can be prevented by diet and lifestyle changes and better hair care.

            A proper diet can prevent vitamin-deficient hair loss and promote healthy growth.  According to the WebMD Medical Reference (www.webmd.com), Omega-3 fatty acids found in cold-water fish, flaxseeds, walnuts and almonds can strengthen hair and play a key role in its growth.  At least one of these foods should be eaten every day.  Vitamins B-6, B-12 and folic acid are also critical for hair health.  B-vitamins can be found in whole grains, fresh fruits and vegetables, beans, meat, dairy products, fish and poultry.  Since Vitamin B-12 can only be found in animal products, vegans (people who don’t eat any animal products, including dairy) should take a B-12 supplement.  The AAD reports that protein deficiencies can often be the cause of massive hair shedding.  To maintain healthy hair, vegetarians need adequate intake of beans, tofu, dairy and other plant-based proteins to offset their lack of meat products.  Anemia caused by low iron levels in the blood is another nutritional deficiency that can lead to hair loss.  Adding iron supplements often reverses this problem.

            The AAD says frequent use of hair chemicals like relaxers and dyes can cause hair to become brittle and break or fall out.  According to the Food and Drug Administration's Office of Cosmetics and Colors, hair straighteners and hair dyes are among its top consumer complaint areas.  If you use these products, be sure to buy good-quality ones or have the processes done at a reputable salon.  Too much brushing or shampooing can also weaken hair follicles.  AAD recommends using wide toothed combs and brushes with smooth tips and not following the old tale of brushing 100 strokes a day.  They also say blow-drying hair more than three times a week can weaken it and cause dryness and brittleness.  Another common cause of dry, brittle hair is chlorine and chemicals from swimming pools and environmental pollutants.  UV rays from the sun will affect hair in a similar manner.  Using a good-quality conditioner after shampooing will help strengthen and coat hair shafts making them shinier and more supple.  Conditioners should contain proteins to be most effective.  Some types can even protect the shafts from environmental damage.  An added bonus is that conditioners will also eliminate that annoying static electricity we often get in the winter.  The AAD states the best protection for hair is to cover it completely when outside.

Other factors that affect hair are pregnancy and prescription medications.  The March of Dimes states that often in pregnancy, the hair’s resting period is longer and if falls out more slowly.   This results in having thicker, fuller hair.  After birth, hair may fall out more rapidly.  This is just the cycle returning to its normal 90% growth and 10% resting periods.  WebMD mentions that birth control pills, while not the actual cause of hair loss, may aggravate any other conditions that result in hair loss.  According to Aetna’s InteliHealth website (www.intelihealth.com), chemotherapy and radiation treatments can often result in hair loss or damage, as can lithium, beta-blockers, warfarin, heparin, amphetamines and levodopa (Atamet, Larodopa, Sinemet).            

Several diseases will affect hair and scalp health.  Psoriasis, eczema, seborrheic dermatitis, cancer, acne, thyroid conditions and other diseases may prevent hair follicles from performing their best.  If a condition like one of these is present, it’s best to consult a healthcare professional for treatment options and guidance.  Male-pattern baldness and alopecia are common hair loss conditions beyond the scope of this article, but the AAD has a wealth of information about them on their website, www.aad.org/public/DermatologyA-Z/atoz_h.htm.  Another good source of information about hair loss is Medline, part of the National Institutes of Health, at http://www.nlm.nih.gov/medlineplus/hairdiseasesandhairloss.html for anyone interested. 

Having naturally beautiful and healthy hair isn’t difficult.  Eating a well-balanced diet full of fresh fruits, vegetables, whole grains and proteins; minimizing exposure to harmful chemicals, staying well and using good quality hair products should keep those hair follicles happy.  And when all else fails, you can always wear a hat!

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