How Hair Reflects Your Internal Health — Dr. Lana Wellness

Dry, brittle, premature graying, or thinning hair is not just a cosmetic concern—it could be an alarm bell signaling that something in the body is out of balance. While we often turn to our skin, weight, or energy levels as indicators of wellness, the condition of our hair can also reflect how well our body’s internal processes are functioning. Let’s explore how your hair might be sending you signals about your health and how you can address these issues naturally.

Why Your Hair is a Reflection of Your Health

Healthy hair growth is intricately tied to many aspects of your body’s wellbeing. Hair follicles are part of the integumentary system, the body’s largest organ system made up of the hair, skin, and nails, and they rely on proper nutrition, hormonal balance, and good circulation for optimal functioning [1]. If something is off within the body, it often shows up in your hair first. While we might be quick to blame hair products or genetics for issues like thinning or dryness, the root cause might be internal.

Think of your hair as a barometer for what’s happening under the surface. When your body is healthy and thriving, your hair is more likely to be full and shiny. When there are imbalances—whether hormonal, nutritional, or emotional—your hair can become dry, brittle, prematurely gray, or start falling out. While genetics do play a significant role in hair’s condition and thickness, sudden changes in hair quality are often a sign of an underlying health issue.

Internal Causes of Lackluster Hair 

Stress

Stress can lead to thinning or prematurely graying hair through multiple mechanisms. Stress can cause hair loss through a condition known as telogen effluvium, where stress pushes a significant number of hair follicles into a resting phase. Normally, about 85-90% of your hair is in the growth phase (anagen), and only a small percentage is in the resting phase (telogen). However, during periods of intense or prolonged stress, a higher proportion of hair shifts into the telogen phase prematurely. After a few months, these resting hairs shed, which is why you may notice significant hair loss 2-3 months after a stressful event. This type of hair loss is usually temporary and stops once stress is reduced.

Elevated Cortisol levels can also disrupt the production of hormones essential for hair growth, such as Estrogen and Testosterone (which we will touch more upon in the next section). This imbalance further contributes to thinning hair and increased hair shedding. In more severe cases, chronic stress can trigger an autoimmune response, leading to conditions like alopecia areata, where the immune system attacks hair follicles, resulting in patchy hair loss [2].

In addition to hair loss, stress can also lead to premature graying. Hair color is determined by melanocytes, cells in hair follicles that produce the pigment melanin. Intense stress triggers the release of norepinephrine, a neurotransmitter involved in the body’s response to danger. In hair follicles, norepinephrine can cause melanocyte stem cells to activate and convert into mature melanocytes too quickly. This rapid depletion of melanocytes leaves the hair follicle unable to produce pigment, leading to gray or white hair.

Hormones

Hormonal changes or imbalances, such as those caused by pregnancy, PCOS (Polycystic Ovary Syndrome), thyroid disorders, or menopause, can significantly affect hair health. Hormones play a critical role in regulating the hair growth cycle, and disruptions in hormone levels can lead to changes in hair texture, growth, or loss.

During pregnancy, your hair gets a bit of a beauty boost, thanks to higher levels of Estrogen and Progesterone. Estrogen prolongs the hair’s growth phase (anagen), reducing shedding and leading to thicker hair during pregnancy. However, after childbirth, Estrogen levels drop sharply, which often leads to postpartum hair loss. While it can be a shock to see more strands on your brush, don’t worry—this phase is usually temporary, and hair growth normalizes within a year [3].

PCOS is a hormonal disorder characterized by elevated levels of Androgens (male sex hormones like Testosterone, DHT and DHEA). High Androgen levels can affect hair growth in two significant ways:

  • Androgenic Alopecia: Excess Androgens can cause thinning hair on the scalp, particularly at the crown and hairline. This pattern of hair loss, known as female-pattern baldness, is often gradual but can be distressing.

  • Hirsutism: On the flip side, PCOS can cause excess hair growth in areas where women typically have less hair, such as the face, chest, or back, due to the impact of Androgens stimulating hair follicles in these regions [4].

For a deeper dive into how hormonal conditions, especially PCOS, can impact hair growth, check out PCOS: Beyond The Diagnosis.

Thyroid imbalances are another common cause of dry or thinning hair. The thyroid gland produces hormones that regulate metabolism, energy production, and overall body function. Imbalances in thyroid hormone levels—either too much (hyperthyroidism) or too little (hypothyroidism)—can affect both hair and nail growth and lead to hair changes.

  • Hypothyroidism: Low thyroid hormone levels slow down metabolic processes, including hair follicle activity. This can result in diffuse hair thinning all over the scalp, as hair follicles enter the resting phase prematurely. Hair may also become dry, brittle, and thin. In addition to scalp hair loss, hypothyroidism can also cause loss of hair in the outer edges of the eyebrows.

  • Hyperthyroidism: In hyperthyroidism, excess thyroid hormones can also lead to hair thinning or shedding. The hair might become fine and fragile, breaking easily [5].

Finally, during menopause, many women experience some noticeable changes in their hair’s thickness, color, or texture, thanks to a drop in Estrogen and Progesterone. As these hormones dip, hair tends to take a little snooze, entering the resting phase (telogen) sooner, which means thinning strands and slower growth. Plus, with fewer hormones around to keep the scalp’s oil glands in action, things can get a bit dry and coarse up top. Without that extra boost of Estrogen, the scalp produces less oil (sebum), making hair feel less silky and more straw-like.

Diet 

Proper nutrition and adequate caloric intake are crucial for maintaining healthy hair and preventing premature graying. Hair is a rapidly growing tissue, and like any other part of the body, it requires sufficient nutrients to support growth and maintain its structure. Inadequate nutrition or low-calorie intake can weaken hair, slow growth, and accelerate hair loss or graying [6].

Dietary Must-Haves for Healthy Hair

  • Adequate Caloric Intake: Hair growth demands a lot of energy, so if your body isn’t getting enough calories—perhaps from prolonged dieting or fasting—it will prioritize essential functions like organ repair over hair growth. This can result in thinning, shedding, changes in texture, or slower growth. If you’ve struggled with extreme yo-yo dieting and noticed your hair looking less vibrant, it might be time to rethink those restrictive habits and give your body the nourishment it needs!

  • Protein: Hair is primarily made of a protein called keratin, so an adequate protein intake is essential for maintaining hair strength and growth. Low protein levels can weaken hair, making it more prone to breakage, and may slow the rate of hair growth. Healthy protein choices include pasture-raised meats + eggs, wild-caught seafood, and organic beans + legumes [6].

  • Iron: Iron deficiency is one of the most common causes of hair loss, particularly in women. This mighty mineral is your hair’s best friend, as it helps deliver oxygen to those precious hair follicles, sparking healthy growth. Top sources of Iron include grass-fed beef, spinach, oysters, and eggs.

  • Biotin: Biotin (Vitamin B7) helps produce keratin, which strengthens hair and promotes growth. A deficiency can cause hair thinning, breakage, and slow growth. Healthy sources include salmon, eggs, sweet potatoes, and avocados.

  • Vitamin B12 + Folate (B9): Think of these dynamic duo B-vitamins as your hair’s best friends! B12 + Folate support the production of red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. They are also necessary for the production of melanin, which helps keep hair color in tact. Insufficient levels can lead to hair loss, slow regrowth, and premature graying. Choose options such as pasture-raised animal products, organ meats, and leafy greens (like spinach + kale) to up your intake of B12 + Folate.

  • Zinc: Zinc supports hair growth and repair by maintaining the function of oil glands around the hair follicles. Without enough zinc, you might find yourself facing hair loss and a dry, flaky scalp—yikes! Load up on tasty sources like oysters, pumpkin seeds, grass-fed beef, and beans to avoid a deficiency.

  • Vitamin D: Vitamin D is necessary for the creation of new hair follicles and helps activate hair growth. A deficiency can result in hair thinning or a condition known as alopecia. To optimize Vitamin D status, soak up some sun or increase your intake of wild-caught salmon or egg yolks.

  • Vitamin A: Vitamin A supports cell growth, including hair cells, and helps the scalp produce sebum, keeping hair healthy and moisturized. Healthy sources include beef liver, cod liver oil, salmon, sweet potatoes, and carrots.

  • Omega-3 Fatty Acids: These essential fats help nourish hair and support scalp health, preventing dry, brittle hair. They also reduce inflammation, which can promote healthier hair follicles. Up your Omega-3 intake with wild-caught fish (think salmon, mackerel, and sardines), or snack on crunchy walnuts and flax seeds.

  • Copper: Copper is a mineral essential for melanin production. If you’re running low on copper, you might notice some unwelcome silver strands creeping in early. You can find this under-appreciated mineral in sources including shellfish, liver, and dark chocolate [7].

  • Antioxidants (Vitamin C, Vitamin E, Selenium): These nutrients protect hair follicles from oxidative damage, which can deplete melanocytes (the cells responsible for pigment) and lead to graying. To power up your antioxidant arsenal, load up on a rainbow of vegetables, fruits, herbs, and spices.

Source link: https://www.drlanawellness.com/new-blog/from-roots-to-ends-how-hair-reflects-your-internal-health by Emily Paulsen at www.drlanawellness.com