Men’s hair loss, 5 ways to deal with it!

Our hair has from 100,000 to 150,000 hairs, with a lifespan of about 1,000 days each. Under normal circumstances, the average person loses 50 to 100 hairs a day. This is usually not understood because new hairs grow at the same time. Thinning begins when new hair does not replace fallen hair.

Why does hair loss occur?

Hair loss (alopecia) affects not only men but also women. It can be seasonal, a reversible situation that occurs more in spring and autumn. Also, many people experience a general thinning of their hair several months after a physical or emotional shock. A death in the family, extreme weight loss and a high fever can cause hair loss, however this is usually temporary.

A diet that does not contain enough protein, vitamins and other nutrients can lead to thinning hair. Thus, shampoos, lotions, dermocosmetics and nutritional supplements are administered for short periods of time with the instructions of a dermatologist, mainly for the treatment of seasonal hair loss.

When hair loss is permanent and is not due to stress, medication side effects or nutritional deficiencies, it is an inherited condition that occurs with advancing age and is called androgenic alopecia (male pattern baldness). It can also happen to women. Androgenic alopecia usually occurs in predictable patterns. It is affected by hormones called androgens which are the determining factor in the distribution of hair in both sexes.

What causes male hair loss?

Hereditary male pattern baldness can start in adolescence. Sometimes it can be fast and all the hair on the front of the head can be lost in a few years and other times it can be slow causing only thinning hair. It is estimated that the average number of hairs lost in permanent hair loss is around 5% per year.

The genetic cause of permanent hair loss is under investigation. High levels of androgens in the body produce a hormone called dihydrotestosterone (DHT). Dihydrotestosterone binds to certain proteins in the body, which reduces the size of hair follicles. This can lead to thinning hair. Some people have the same amount of dihydrotestosterone as others but their hair follicles are genetically programmed to be more sensitive to the hormone.

Nutritional prevention and treatment

Androgenetic alopecia occurs in people with a genetic predisposition and little is known about non-genetic factors. Many people who experience hair loss ask if diet can help. Some studies have shown that diet can indeed play a role. So, there are some nutritional options in order to reduce the rate of hair loss, improve the quality of existing hair and help grow new hair.

1.Follow the Mediterranean diet

A study of 212 people found that a diet rich in raw vegetables and fresh herbs, such as the Mediterranean diet, could reduce the risk of androgenetic alopecia. The best results were observed when participants consumed parsley, basil and lettuce more than three days a week [2]. The authors concluded that the Mediterranean diet may delay the onset of androgenetic alopecia.

2.Consume the essential amino acids

The hair follicles are mainly made of a protein called keratin. A 2017 study of 100 people with hair loss recorded several nutritional deficiencies in participants, including amino acids that serve as building blocks of protein [3]. While researchers note that more studies are needed, eating a high-protein diet can help prevent hair loss. Healthy choices include foods such as eggs, nuts, beans and peas, fish, dairy products and chicken.

3.Vitamins and dietary supplements

Scientists have found that vitamins A, B, C, D, iron, selenium and zinc are important factors in hair growth and retention processes [4]. Vitamin A has been shown to increase hair growth rate. It can also help the scalp maintain more hair. Among plant foods, vitamin A is found in sweet potatoes, sweet peppers and spinach, to name a few. Another study found that vitamin D can help hair regeneration [5].

4.Use of oils and massage

According to a review, coconut oil can help prevent hair damage from intensive care and the sun’s ultraviolet (UV) radiation. The lauric acid found in coconut oil helps to bind proteins in the hair. Massage with coconut oil on the scalp can promote better blood flow and help regenerate hair [6].

Another oil that may be useful is castor oil. Castor oil is commonly used as a laxative but its natural antiviral and antimicrobial properties make it a popular treatment for skin problems and fungal infections. It is also used for hair growth although there is no scientific evidence on this subject.

Regardless of the use of oils, massaging the scalp seems to do good. A small study in 2016 recorded improved results in participants with just four minutes of massage per day for 24 weeks [7].

5.Β-sitosterol

Beta-sitosterol belongs to a group of plant extracts called phytosterols. It competes with the absorption of cholesterol in the gut because it has a similar structure and thus is used to lower cholesterol. It is believed to be a natural inhibitor of 5-alpha reductase, the enzyme that converts testosterone to dihydrotestosterone. It is believed that it can help treat male pattern baldness but there is little evidence to date in the scientific literature.

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References

1. Mediterranean diet: fresh herbs and fresh vegetables decrease the risk of Androgenetic Alopecia in males.
2. Prevalence of Nutritional Deficiencies in Hair Loss among Indian Participants: Results of a Cross-sectional Study.
3. Diet and hair loss: effects of nutrient deficiency and supplement use.
4. Nonscarring alopecia associated with vitamin D deficiency.
5. Health Effects of Coconut Oil—A Narrative Review of Current Evidence.
6. Standardized Scalp Massage Results in Increased Hair Thickness by Inducing Stretching Forces to Dermal Papilla Cells in the Subcutaneous Tissue.