With over a decade of experience in high-pressure jobs, moving across countries, and establishing her own PT studio, she understands the toll of a busy lifestyle on one's health. After suffering from chronic burnout, and a range of debilitating symptoms, she embarked on a journey to become a nutritionist.
Welcoming a new baby into the world is a moment of joy and possibly sleep deprivation. Yet, many new mothers face an unexpected hurdle in the months after childbirth: postpartum hair loss. Postpartum hair loss is a complex issue, influenced by both internal hormonal changes and external factors such as nutrition and lifestyle. Recognizing these causes can help new mothers understand and manage their hair loss, reducing feelings of distress and supporting healthy regrowth. In this article, we'll look into the causes of postpartum hair loss, its effects, and how nutrition can support hair regrowth and overall health during this important time.
Understanding postpartum hair loss
Postpartum hair loss, or postpartum telogen effluvium, affects many women after giving birth. To understand this condition, it’s helpful to know the normal hair growth cycle, which consists of three phases:
Anagen (Growth phase): This is the active hair growth phase, lasting anywhere from 2 to 7 years. During this time, hair follicles are busy producing new hair.
Catagen (Transition phase): This brief phase, lasting about 10 to 14 days, marks the end of active growth. The hair stops growing, and the follicle begins to shrink.
Telogen (Resting phase): Lasting approximately 3 months, during this phase, the hair follicle is dormant before shedding the hair.
Under normal conditions, around 85-90% of your hair is in the anagen phase, which leads to the typical shedding of 50-100 hairs daily. During pregnancy, heightened levels of estrogen prolong the anagen phase, leading to thicker, fuller hair. However, after childbirth, hormone levels drop sharply, triggering many hair follicles to enter the telogen phase at once. This usually results in noticeable shedding about 3-6 months postpartum.
Symptoms and timeline of postpartum hair loss
Most women begin to notice symptoms of postpartum hair loss around 3 to 6 months after giving birth. These symptoms can include increased shedding and thinning hair, particularly around the temples and crown. Additionally, mothers may find that hair comes out in clumps when brushing or washing. The good news is that this condition is generally temporary. For most women, hair regrowth occurs within 6 to 12 months postpartum, allowing them to return to their pre-pregnancy hair density.
Contributing factors to postpartum hair loss
Hormones play a crucial role in postpartum hair loss. During pregnancy, elevated estrogen levels prolong the anagen (growth) phase of the hair cycle. After childbirth, hormone levels, particularly estrogen, drop sharply, triggering a large number of hair follicles to enter the telogen phase simultaneously. This sudden shift causes a type of hair loss called telogen effluvium, where up to 70% of scalp hairs can be shifted from the growing phase to the resting phase. As hormone levels stabilize, the normal hair growth cycle usually resumes, and for most women, hair returns to its pre-pregnancy state within 6-12 months postpartum. Although hormonal changes are the primary driver, several other factors can intensify postpartum hair loss.
Related: 8 Tips for improved hormonal balance
Nutritional deficiencies
The demands of pregnancy and breastfeeding can deplete key nutrients that are essential for hair health. Iron, for instance, is crucial for hair growth and oxygen transport to hair follicles, and many women experience deficiency postpartum due to blood loss during delivery. Vitamin D stimulates hair follicles and supports growth cycles, making it vital for overall hair health. Zinc plays an important role in protein synthesis and cell division, both of which are necessary for hair growth. B vitamins are crucial for maintaining hair structure and growth, while protein is the main component of hair which is primarily made of keratin.
Stress
The physical and emotional stress associated with childbirth and the demands of caring for a newborn can significantly impact hair health. Elevated stress levels can push more hair follicles into the resting phase, resulting in increased shedding. That is why finding ways to manage stress is essential to mitigate this effect.
Sleep deprivation
New mothers often face significant sleep disruption, which can adversely affect their overall health and hair vitality. Lack of sleep can lead to increased levels of stress hormones and hinder the body’s ability to absorb and utilize essential nutrients for hair health. Prioritizing rest whenever possible can be a crucial step in supporting hair recovery.
Thyroid imbalances
Postpartum thyroid dysfunction is relatively common, with about 5-10% of women experiencing conditions like postpartum thyroiditis. This can result in both hyperthyroidism and hypothyroidism, both of which may lead to hair thinning and loss. Monitoring thyroid levels postpartum is important for overall well-being and hair health.
Managing postpartum hair loss through nutrition
While hormonal changes are a primary cause, nutrition plays a vital role in supporting hair regrowth. Here are some dietary strategies to enhance hair health:
Iron-rich foods
To combat potential iron deficiency, incorporate iron-rich foods into your diet. Red meat is an excellent source, but you can also find iron in leafy greens like spinach, legumes such as lentils and beans, and fortified cereals. Increasing your iron intake can help improve hair growth and overall energy levels.
Vitamin D sources
Boost your vitamin D levels by including foods such as fatty fish like salmon and mackerel, egg yolks, and fortified foods in your diet. Additionally, aim for 15-20 minutes of sun exposure daily, as sunlight is a natural source of vitamin D. This vitamin is essential for stimulating hair follicles and supporting their growth cycles.
Zinc-rich foods
Zinc is crucial for hair growth and repair, so it’s important to include zinc-rich foods in your meals. Oysters are the richest source, but beef, pumpkin seeds, and lentils are also excellent options. Adequate zinc intake can support protein synthesis and cell division, both vital for hair health.
B vitamin complex
Incorporating a variety of foods rich in B vitamins is essential for maintaining healthy hair. Whole grains, meats, eggs, and legumes are great sources. These vitamins play a critical role in hair structure and growth, ensuring that your hair remains strong and healthy.
Protein-rich foods
Since hair is primarily made of protein, it’s essential to ensure you’re getting enough in your diet. Include lean meats, fish, eggs, dairy products, and legumes to support hair growth. Adequate protein intake is crucial for the production of keratin, the main component of hair.
Omega-3 fatty acids
Incorporating omega-3 fatty acids into your diet can help reduce inflammation and support hair growth. Sources of omega-3s include fatty fish such as salmon and sardines, as well as plant-based options like flaxseeds, chia seeds, and walnuts. These healthy fats can also promote scalp health.
Antioxidant-rich foods
To protect your hair follicles from oxidative damage, it’s important to consume a variety of antioxidant-rich foods. Berries, leafy greens, sweet potatoes, and bell peppers are excellent choices. Antioxidants can help combat free radicals, contributing to healthier hair and scalp.
Supplements for postpartum hair health
While obtaining nutrients from whole foods is ideal, supplements can be beneficial in filling any nutritional gaps. Continuing with prenatal vitamins or switching to a postnatal supplement can ensure you’re meeting your nutritional needs. It’s wise to consult a healthcare provider for iron or vitamin D supplements if you suspect deficiencies. Additionally, biotin, silica, antioxidant and protein supplements may also support hair health, but it’s important to discuss any new supplement regimen with a healthcare professional, especially if you’re breastfeeding.
Lifestyle strategies to support hair health
In addition to nutrition, there are many lifestyle practices you can incorporate that can help manage postpartum hair loss.
Engaging in relaxation techniques such as meditation, deep breathing exercises, or yoga can significantly lower stress levels, thereby supporting hair health.
Whenever possible, try to prioritize rest and sleep. This can help regulate stress hormones and improve your overall health.
Drinking plenty of water is vital for overall health and can aid in maintaining hair moisture and vitality.
Engaging in regular physical activity promotes circulation, reduces stress, and supports overall health, all of which can benefit your hair.
When to seek medical advice
While postpartum hair loss is typically temporary, it's essential to consult a healthcare provider if you experience prolonged hair loss beyond 12 months postpartum. Additionally, if you notice patchy hair loss, bald spots, or other concerning symptoms like fatigue, weight changes, or mood swings, these could indicate underlying health issues that require medical attention, such as thyroid imbalances or nutritional deficiencies.
Conclusion
Postpartum hair loss is common and typically temporary, affecting many new mothers. By understanding its causes and focusing on nutrition, stress management, and self-care, you can support your body’s natural recovery. Remember, every woman’s body and biochemistry are unique, and with time and proper care, most find their hair returns to its pre-pregnancy state.
If you're ready to take charge of your health and improve your quality of life, I invite you to schedule a consultation with me today. Let's collaborate to unlock your full potential for l health and vitality.
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Read more from Mirela Simic
Mirela Simic, Nutritionist and Personal Trainer
With over a decade of experience in high-pressure jobs, moving across countries, and establishing her own PT studio, she understands the toll of a busy lifestyle on one's health. After suffering from chronic burnout, and a range of debilitating symptoms, she embarked on a journey to become a nutritionist. Specialising in helping individuals with chronic health conditions, hormonal imbalances, digestive disorders, and autoimmune issues, she focuses on personalised nutrition and lifestyle adjustments to restore vitality and well-being.
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