If you’ve noticed extra hair going down the shower drain or more strands on your hairbrush, don’t panic.
Hair regrowth is possible for many types of hair loss, including female pattern hair loss (FPHL).
Strategies to help regrow thinning hair include being gentle with your hair, reducing stress, and increasing your iron and protein intake.
Hair loss is surprisingly common, affecting both women and men. Read on to discover effective ways to regrow thinning hair, add fullness, and when to seek help from a healthcare provider.
Understanding Hair Loss:
The average scalp has nearly 100,000 hairs, and it’s normal to lose about 100 of those hairs daily. However, some people experience more significant hair loss or thinning, especially with age.
Androgenetic alopecia, commonly known as female pattern hair loss (FPHL) in women or male pattern baldness in men, is a prevalent condition affecting millions.
FPHL causes hair thinning on the top of the head, creating a wider middle part but typically does not lead to complete baldness.
Researchers believe genetics and hormone changes, particularly androgens (male sex hormones), play a crucial role.
Conditions like polycystic ovary syndrome (PCOS) can increase the risk of FPHL due to higher androgen levels.
How to Regrow Thinning Hair
While some risk factors for hair loss, such as genetics, are beyond control, lifestyle changes can help delay or protect against it. Here are some evidence-based methods to help your thinning hair regrow:
- Reduce Stress
Emotional and physical stress can lead to hair loss, particularly a condition called telogen effluvium, where hair may easily fall out. Managing stress through activities you enjoy, a balanced diet, adequate sleep, a positive outlook, physical activity, and relaxation techniques like meditation, tai chi, or yoga can help reduce this type of hair loss.
- Make Dietary Changes
Nutrient deficiencies can cause hair loss. Iron deficiency anemia, for instance, is a common cause. Incorporate iron-rich foods into your diet, such as fortified cereals, beans, dried fruits, eggs, lean red meat, liver, oysters, salmon, tuna, and whole grains.
Pair these with vitamin C-rich foods to boost iron absorption. Additionally, ensure adequate protein intake from sources like beans, meat, fish, tofu, and low-fat dairy products.
- Consider Supplements
Supplements like biotin and folic acid are popular for promoting hair growth. Multivitamins can also strengthen hair, but consult a healthcare provider before starting any new supplement to ensure it’s safe and necessary for you.
- Use a Topical Treatment
Topical treatments like Rogaine (minoxidil) can help with hair loss by prolonging the active growing stage of hair. It’s important to use it consistently as directed, typically twice daily, for several months to see results.
- Try Essential Oils
Essential oils like pumpkin seed, rosemary, and tea tree oil have been noted for their potential to stimulate hair growth. However, evidence is mixed, so consult a healthcare provider before using them.
- Be Gentle With Your Hair
Handle your hair with care to avoid further damage. Use conditioner after shampooing, avoid tight hairstyles, gently brush your hair, choose gentle shampoos, and use detanglers or leave-in conditioners to protect against breakage.
- Limit Bleaching or Coloring
Frequent coloring and bleaching can damage hair and exacerbate hair loss. Opt for dyes close to your natural shade and protect bleached hair from the sun to prevent further damage.
- Avoid Excessive Heat Styling
Heat from blow-dryers, curling irons, and straighteners can damage fragile hair. Let your hair dry naturally whenever possible, and use heat styling tools sparingly.
- Treat Dandruff
Dandruff can lead to scalp itching and hair loss. Using dandruff-specific shampoos and avoiding common triggers like cold weather and stress can help manage the condition.
Medical Treatments for Thinning Hair:
If lifestyle changes don’t help, a healthcare provider can diagnose the cause of your hair loss and prescribe treatments such as antifungal shampoos, medications like Avodart or Propecia, hair transplants, hormone treatments, or Rogaine.
How to Disguise Thinning Hair
While waiting for hair to regrow, you can reduce the appearance of hair loss with strategic haircuts and styling tricks. Layers, changing your part, volumizers, and root touch-up products can create the illusion of fuller hair.
When to Contact a Healthcare Provider
Consult a healthcare provider if you experience significant hair loss, a painful or itchy scalp, abnormal menstrual cycles, acne, excess facial hair growth, rapid hair loss, red or scaly skin on your scalp, or signs of infection.
Quick Review:
Hair thinning and loss can be caused by various factors, including genetics, hormone changes, and stress. Treatment depends on the underlying cause, and options range from lifestyle changes and supplements to medical treatments. Consult a healthcare provider to determine the best approach for your situation.
