Hair is more than just a part of our appearance—it plays a crucial role in identity, confidence, and self-expression. While many people aspire to have thick, healthy hair, factors such as genetics, lifestyle, and overall health can influence hair growth and quality.
For those experiencing hair thinning or loss, understanding the hair growth cycle, common causes of hair loss, and effective ways to promote healthy hair growth is essential.
The Hair Growth Cycle
Hair growth is a continuous process that occurs in a cycle consisting of three main phases:
1. Anagen Phase (Growth Phase)
This is the active growth phase, lasting between two to seven years. During this time, hair follicles are actively producing new hair strands, and the rate of growth varies from person to person. Approximately 85-90% of the hair on a healthy scalp is in this phase at any given time.
2. Catagen Phase (Transition Phase)
This short transitional stage lasts about two to three weeks. Hair stops growing as the follicle begins to shrink and detach from the blood supply. Only a small percentage (around 1%) of hair is in this phase at any given moment.
3. Telogen Phase (Resting Phase)
During this phase, which lasts about three to four months, hair strands remain in place without growing. Eventually, they shed naturally as new hair begins to push through. Around 10-15% of hair is in this phase at any given time.
Understanding this cycle is key to recognising natural hair shedding versus excessive hair loss. Losing 50-100 strands per day is normal, but if hair loss is excessive or prolonged, it may indicate an underlying issue.
Common Causes of Hair Loss
Several factors can contribute to hair thinning, breakage, or loss. Identifying the cause can help in selecting the right treatment or management approach.
1. Genetics (Androgenetic Alopecia)
Genetic hair loss, also known as androgenetic alopecia, is the most common cause of thinning hair in both men and women. This type of hair loss occurs gradually and follows a pattern—men typically experience a receding hairline or bald patches, while women often notice overall thinning, especially at the crown.
2. Hormonal Changes and Medical Conditions
Hormonal imbalances can significantly impact hair growth. Conditions such as polycystic ovary syndrome (PCOS), thyroid disorders, and pregnancy-related hormonal shifts can trigger hair thinning or excessive shedding. Postpartum hair loss is also common as hormones fluctuate after childbirth.
3. Stress and Lifestyle Factors
High levels of stress, lack of sleep, and poor nutrition can contribute to hair loss. Telogen effluvium, a condition where excessive stress pushes hair into the resting phase too early, can result in noticeable shedding.
4. Poor Nutrition and Diet
Hair follicles require essential vitamins and minerals to remain strong and healthy. Deficiencies in iron, vitamin D, biotin, and protein can weaken hair, causing thinning or increased shedding. Crash diets and restrictive eating habits can also lead to temporary hair loss.
5. Hairstyling and Chemical Treatments
Excessive heat styling, frequent colouring, bleaching, and chemical treatments can weaken the hair shaft, leading to breakage and hair loss over time. Additionally, tight hairstyles like ponytails, braids, or buns can cause traction alopecia, a condition resulting from prolonged tension on hair follicles.
6. Scalp Conditions and Poor Hair Care
A healthy scalp is essential for strong hair growth. Conditions like dandruff, seborrheic dermatitis, psoriasis, and fungal infections can cause itching, inflammation, and excessive hair shedding.
How to Promote Healthy Hair Growth
While some factors affecting hair growth (such as genetics) are beyond our control, lifestyle changes, proper hair care, and targeted treatments can help improve hair health and reduce hair loss.
1. Maintain a Nutrient-Rich Diet
Eating a balanced diet rich in proteins, healthy fats, and essential vitamins can support healthy hair growth. Some key nutrients include:
- Biotin (Vitamin B7): Found in eggs, nuts, and sweet potatoes, biotin strengthens hair strands.
- Iron: Essential for oxygen transport to hair follicles, iron is found in leafy greens, red meat, and lentils.
- Vitamin D: Supports hair follicle function and is sourced from sunlight, fatty fish, and dairy.
- Omega-3 Fatty Acids: Found in salmon, walnuts, and flaxseeds, these help nourish the scalp.
2. Reduce Stress and Prioritise Sleep
Managing stress through meditation, exercise, or relaxation techniques can help prevent stress-induced hair loss. Aim for 7-9 hours of quality sleep each night to support overall hair health.
3. Use Gentle Hair Care Practices
- Wash hair with a mild, sulphate-free shampoo to avoid stripping natural oils.
- Avoid excessive heat styling and opt for air-drying whenever possible.
- Use a wide-toothed comb or detangling brush to prevent breakage.
- Limit chemical treatments and harsh colouring processes.
4. Massage the Scalp and Improve Circulation
Regular scalp massages with natural oils like coconut, castor, or rosemary oil can help improve blood circulation and promote stronger hair growth.
5. Address Underlying Health Issues
If hair loss is persistent, consult a healthcare professional to rule out underlying conditions such as hormonal imbalances, autoimmune disorders, or nutritional deficiencies. A medical professional can recommend supplements, medications, or tailored treatments to address specific concerns.
6. Consider Professional Hair Growth Treatments
For those experiencing severe hair thinning or hair loss, professional treatments can offer effective solutions.
Conclusion
Hair growth is a complex process influenced by genetics, lifestyle, and overall health. Understanding the hair growth cycle and the factors that contribute to thinning or hair loss can help individuals take proactive steps to maintain healthy hair.
By nourishing the body with essential nutrients, managing stress, adopting proper hair care practices, and seeking professional treatments when necessary, it is possible to support hair growth and improve overall hair health. Whether you are looking to prevent hair loss, strengthen existing hair, or explore treatment options, prioritising scalp and hair health can lead to long-term benefits.