Struggling with hair loss due to PCOS?
You’re not alone.
For many women, hair loss is one of the most frustrating symptoms of Polycystic Ovary Syndrome (PCOS), often affecting self-esteem and confidence.
But don’t worry!
Hair loss intervention does not require doctors or medication.
By naturally balancing hormones, focusing on hair-boosting nutrients, staying active, managing stress and choosing the right hair-care products, you can take the steps to feel more like yourself again.
Understanding Hair Loss in PCOS
First, let’s talk about why PCOS causes hair loss.
Polycystic Ovary Syndrome is a hormonal disorder. It often leads to higher levels of androgens, a male hormone that can cause the hair on your scalp to thin, while at the same time leading to more hair growth on your face and body–a frustrating combination!
This type of hair loss caused by PCOS is often called androgenic alopecia, or female-pattern hair loss.
Instead of losing hair in patches, you might notice your hair thinning around the crown or your parting looking wider.
The good news?
Following the natural methods outlined below, you can fight back against this type of hair loss.
Balance Your Hormones Naturally
The first step to reducing androgenic alopecia is balancing your hormones, and you don’t need medication to do it. Simple changes to your diet can make a big difference. Here’s a guide to help you balance your hormones naturally:
Eat a PCOS-Friendly Diet: Focus on whole, natural foods like vegetables, fruits, lean meats and healthy fats. Avoid high glycemic foods that can spike insulin levels and can contribute to elevated androgen hormones.
Cut Back on Sugar: Swap refined sugars for natural sweeteners such as honey, maple syrup, etc to reduce insulin spikes. Opt for fruit-based desserts for a healthier sweet fix.
Include Healthy Fats: Omega-3-rich foods like salmon, flax seeds, and walnuts help reduce inflammation and support hormonal balance. Other good fat sources include avocados, olive oil, and nuts.
Stay Hydrated: Hydration is key for both your hair and your overall health. Aim for at least 8 glasses of water a day.
Focus on Hair-Boosting Nutrients
Certain vitamins and minerals are vital for healthy hair. Including these nutrients in your diet can help reduce hair loss and promote hair growth:
Biotin: This B vitamin strengthens hair and promotes growth. It’s found in foods like eggs, nuts, seeds and sweet potatoes.
Zinc: Found in pumpkin seeds, lentils, chickpeas and spinach, zinc plays a role in the formation of hair tissue as well as in the hair regeneration process.
Vitamin D: Hair loss is associated with low levels of vitamin D. To boost levels of this vitamin, take a walk during the day, include foods like fatty fish into your diet or consider taking a vitamin D supplement.
Iron: A deficiency in iron can cause hair loss, so make sure to include spinach, lentils and lean meats in your diet. For vegetarians, it would be advisable to ensure your diet contains some iron supplement.
For my recommended supplements, see my Amazon shop below:
https://www.amazon.com/shop/itsapcosparty
Exercise Regularly
To support your overall health and regulate hormones, it’s always a good idea to include some form of exercise in your routine. You do not have to go all out and dive into intense workouts right away–gentle activities like water aerobics, yoga and walking are great options. This type of physical activity helps your cells respond better to insulin, lowering androgen levels and encouraging hair growth. Plus, exercise is a great way to manage stress, another major factor in hair loss.
Manage Stress Effectively
Working all day without any time for a break puts stress on your body and interferes with the body’s production of hair. Managing stress effectively can make a big difference:
Practice Relaxation Techniques: Make time during the day to unwind through meditation, mindfulness, or even a short nap to lower stress levels.
Get Enough Sleep: Aim for seven to nine hours of sleep each night and create a calming bedtime routine, like reading a book or taking a warm bath, to help you wind down.
Stay Physically Active: Exercise creates endorphins that should help to boost your mood and reduce stress. Set your personal exercise regimen and make sure you stick to it.
Hair Care Tips for Healthier Hair
The products you use and how you care for your hair can help minimise breakage, keeping it strong and healthy. Here are a few simple tips.
Use a Gentle Shampoo: Opt for a sulphate-free shampoo, which is kinder to your hair and won’t strip away natural oils.
Condition Regularly: A good conditioner helps lock in moisture and prevent tangles. You can also use a leave-in conditioner or hair mask to replenish nutrients and keep your hair nourished.
Avoid Heat Styling: Heat from straighteners, curling irons, and blow dryers tend to harm your hair. Use a heat protectant spray if you do need to blow dry your hair.
Don’t Over-Brush: Frequent brushing can lead to breakage. Instead, use a wide-toothed comb when washing to gently detangle, starting from the tips and working your way up to the roots.
Massage Your Scalp: Oil massages on the scalp can assist in stimulating circulation of blood in the hair region and improving hair growth. I recommend coconut or jojoba oil for enhanced moisturising.
Natural Supplements for Hair Health
Not only does balancing your hormones and reducing stress improve your hair health, but there are also natural supplements available. Choose high-quality, natural supplements to effectively help your body:
Omega-3 Fatty Acids: These fats decrease inflammation and improve hair condition.
Saw Palmetto: This natural supplement is capable of inhibiting DHT, a type of androgen hormone that leads to hair loss. It can be consumed as a dietary supplement, or it can be applied on the skin.
Herbal Teas: Drinking spearmint or green tea can help lower androgen levels, supporting hormonal balance and promoting hair health.
These supplements can also be found in my Amazon shop:
https://www.amazon.com/shop/itsapcosparty
Embrace Your Journey to Healthier Hair
Remember, managing hair loss from PCOS is a journey, and it’s important to be patient with yourself. Lasting change doesn’t happen overnight, but small, consistent adjustments to your diet, lifestyle, and hair care routine can lead to significant improvements over time.
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