Losing a handful of hair while brushing or combing? Tired of dull-looking, lifeless hair? Bald spots or a receding hairline troubling you? Well, if all these issues are troubling you day in and day out, it’s high time to look into the root causes. After all, your hair is an important aspect of your overall physical appearance. Given the choice, you too would want lustrous and healthy hair to style as you please.
Hair fall issues do not discriminate. They are prominent globally, irrespective of age, gender or social status. It might be surprising to learn that women constitute 40% of American hair loss sufferers.(1)
According to the American Hair Loss Association, roughly 85 million men and 21 million women in the US alone experience some degree of hair loss by age 50. That's a staggering number, and it's no wonder we're constantly bombarded with miracle cures and quick fixes.
Well, it all boils down to the scalp. It is mainly responsible for producing new hair strands and the process is known as hair growth cycle. It involves three distinct phases: growth (anagen), transition (catagen), and resting (telogen).
The growth phase (anagen): This is the prime time, lasting anywhere from 2-7 years(2). During this phase, the hair follicle is actively churning out new hair cells, pushing the hair shaft outwards.
The transition phase (catagen): A short, 2-week window or less where hair growth slows down and the follicle detaches from its blood supply.(2)
The resting phase (telogen): The final 3-month phase (approximately)(2) where the hair is fully grown but no longer anchored. The hair eventually sheds to make way for a new strand to begin the cycle again.
This hair shedding is a natural part of the hair growth cycle. During this cycle, it is expected for most people to lose around 50-100 strands daily. But, when this hair loss becomes way too much (more than the normal shedding rate), that’s when the trouble begins.
This excessive loss can manifest in various ways:
Thinning hair: The first noticeable sign is thinning hair. The overall density of the hair starts reducing and it starts SHOWING. You might see more scalp peeking through, especially at the parting line or hairline.
Patchy baldness: In some cases, hair loss can occur in circular or patchy areas, leading to visible bald spots.
Receding hairline: A receding hairline is a very common hair loss pattern, mostly seen in men. hairline starts to move further back on the forehead, forming a characteristic "M" shape. While genetics play a role, hormonal changes can also contribute to a receding hairline in both men and women.
There are many factors that can significantly disrupt the hair growth cycle and lead to gradual hair thinning and hair loss.
Genetics: Male or female pattern baldness is a major culprit. It's influenced by genes you inherit from both parents and causes a gradual thinning of hair.(3)
Hormonal fluctuations: Fluctuations in hormones(4), especially estrogen and testosterone, can disrupt the hair growth cycle. This can occur during pregnancy, childbirth, menopause, and with certain medical conditions like polycystic ovary syndrome (PCOS) in women.
Stress: Moderate to chronic stress can wreak havoc on your hair. When stressed, the body releases cortisol, a hormone that can affect the hair growth cycle leading to increased shedding.(5)
Medical conditions and certain medications: Certain medical conditions like thyroid disorders,(6) iron deficiency anemia(7), and autoimmune health concerns along with certain medications can affect hair growth.
The ancient Indian system of health and healing, Ayurveda has its own philosophy on hair health. The principal contributor of Ayurveda, Acharya Charaka identifies hair as mala (waste) product of asthi dhatu (bone tissues). In terms of Ayurveda, hair fall is known as khalitya roga.
Dosha imbalances: According to Ayurveda, there are three main forces of energy or doshas in the body- Vata (a combination of air-space), Pitta (fire-water) and Kapha (earth- water). Imbalances in these doshas can manifest as hair problems:
Agni (Digestive fire): In Ayurveda, a strong digestive fire is important for the body to properly absorb nutrients. If your digestive fire is weak, your body may not be able to absorb the nutrients needed for healthy hair growth.
Blood circulation: A steady and regular blood circulation to the scalp is crucial to deliver oxygen and important nutrients to hair follicles. A poor blood flow towards the scalp can lead to hair shedding.
Undigested food waste (ama): Ama, according to Ayurveda, can clog the hair follicles and hinder the hair growth.
Ayurveda boasts a rich treasure of powerful herbs that are highly acclaimed for their ability to help nourish and promote healthy hair growth.
Explore some of these remarkable plant-based helpers and understand how they can improve your hair:
Amla (Emblica officinalis): Amla is a rich source of Vitamin C (the ultimate antioxidant that helps to fight off harmful, free radicals). The free radicals in the body can significantly affect hair healthy by damaging the scalp environment leading to hair (10). The antioxidant qualities of amla prevent this damage, thus fostering a healthy scalp that promotes healthy hair growth as well. It also strengthens hair, encouraging thicker, shinier hair (11) that you can flaunt with confidence.
Bhringraj (Eclipta alba): Also known as "false daisy," bhringraj is a revered Ayurvedic herb titled “hair king” in Ayurveda. It deserves its title by supporting healthy hair growth through various means. Bhringraj improves scalp circulation(12), ensuring that vital nutrients reach the hair follicles. Well-nourished follicles lead to strong, healthy hair growth.
Ashwagandha (Withania somnifera): It's discovered that stress can significantly harm your hair, sometimes causing hair loss. However, there's no need to worry! Ashwagandha, a type of herb that helps the body adapt to stress, is here to help. Ashwagandha helps manage stress, effectively addressing one of the root causes of hair loss.13
Tulsi (Ocimum tenuiflorum): Holy basil, or tulsi, is highly respected not only for its spiritual importance but also for its excellent benefits for hair. Tulsi strengthens the hair at the roots and thus prevents bacterial and fungal infections related to hair (14). Irritation of the scalp can hinder hair growth and dandruff can be quite bothersome. By tackling these issues, tulsi supports a healthy scalp, enabling your hair to grow well.
Licorice (Glycyrrhiza glabra): This root extract, known for its sweet taste, is more than just a flavor for candies. If you have issues with your scalp, licorice can assist by calming irritation and fostering a better environment for a healthier scalp.
Methi (Fenugreek): Methi, or fenugreek, is highly beneficial for hair growth and conditioning. Rich in nutrients like protein, iron, and vitamins, methi nourishes hair follicles, promoting stronger, thicker hair. It stimulates blood flow to the scalp and improves nutrient delivery preventing hair loss. Methi strengthens hair shafts, reducing breakage15. Its natural mucilage content moisturizes hair, making it soft and manageable, while its antibacterial properties fight dandruff15. Methi also adds shine, repairs damaged hair, and improves overall hair health.
While a balanced diet is crucial, incorporating essential vitamins can further support your hair health journey. Here are some key players:
Biotin (Vitamin B7): Biotin is also known as “hair vitamin”. It plays a key role in keratin production. Keratin is a protein that makes up your hair, skin and nails. Biotin deficiency can cause hair loss and brittle strands along with chipped and discolored nails. A biotin-rich diet is a must to keep your hair healthy. So, stock up on biotin-rich foods like eggs, nuts, and avocados to keep your hair strong and healthy.
Vitamin C: This powerful antioxidant protects your scalp from free radical damage(16). Free radicals highly contribute to weak hair follicles and increased hair shedding. Think of vitamin C as the scaffolding that keeps your hair strong and resilient. Load up on citrus fruits, berries, and leafy greens to get your daily dose of vitamin C.
Vitamin D: This vitamin is revered as the “sunshine vitamin”. Studies suggest that a deficiency in Vitamin D may be linked to hair loss(17) . Vitamin D may help regulate the hair growth cycle, ensuring your hair follicles function properly(17). Fatty fish, mushrooms, and fortified foods are good sources of Vitamin D. You can also soak up some good morning sunshine (safely!) to boost your Vitamin D levels.
Vitamin E: An antioxidant powerhouse, Vitamin E, largely help in protecting cells against any free radical damage (18) and maintains scalp and hair health. Some Vitamin E rich foods include- almonds, sunflower seeds, green leafy vegetables like spinach etc.
Zinc: This essential mineral plays a role in cell division(19) which is crucial for hair growth. Zinc deficiency can also manifest as thinning hair and hair loss. Include zinc-rich foods like oysters, lean meats, and chickpeas in your diet to support healthy hair growth.
Iron: Iron deficiency is a very common cause of hair loss, especially in women. Iron carries oxygen throughout the body, including the scalp. When iron levels are low, the oxygen supply to the hair follicles can be compromised, leading to hair loss. Leafy green vegetables, red meat, and lentils are all excellent sources of iron to keep your hair healthy.
Now if you walk outside, you'll notice market shelves brimming with vitamin-based mixtures or hair treatments made only from herbs. Perhaps you're thinking, wouldn't it be wonderful to discover something that takes the greatest aspects of both worlds together?
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Determine your dosha: It's important to know which dosha—Pita, Kapha, or Vata—dominates in your body. To find yours, see an Ayurvedic practitioner. Depending on your dosha, numerous types of hair loss may appear:
Dietary modifications: Adapt your diet to your dosha. Here are a few instances:
Head oiling treatment (Shiro abhyanga): "Shiro," which means head, and "abhyanga," which means massage, are the two Sanskrit terms from which the phrase "shiro" originates. An Ayurvedic head massage technique called shiro abhyanga, targets the shoulders, neck, and scalp. Warm herbal oils are applied and massaged into the scalp and surrounding areas using precise, rhythmic strokes in this traditional treatment.
Herbal powders (Churna): Mix water with Ayurvedic hair powders such as neem, amla, and bhringraj to make a paste. Use it as a hair mask to deeply condition and nourish your scalp and hair.
Nasya (Nasal drops): According to Ayurveda, hair health is connected to overall well-being. Nasya involves administering medicated nasal drops to clear blockages, improve circulation, and promote hair growth20.Consult an Ayurvedic practitioner before attempting nasya.
Pranayama (Breathwork): Specific breathing exercises can improve blood circulation to the scalp, promoting hair health.
Nidan parivarjan: One of the main tenets of Ayurveda, nidan parivarjan, is avoiding things that cause hair fall or have khalitya. Your scalp health, dosha imbalance, and family and medical history all influence these causative and risk variables.
You can include the following lifestyle suggestions into your regular hair care regimen:
An appropriate hair care regimen is advised by Ayurveda to maintain the bounce of your hair. The samhita lists the following pointers to remember:
Moordha tail (oiling the scalp): Conditioning and nourishing the hair follicles while strengthening the hair fiber can be achieved by regularly using dosha-specific Ayurvedic oils to balance the dominant doshas.
You should keep an eye out for the following dosha-specific substances in the ingredient list:
Snana (hair wash): It is specifically advised to avoid using extremely hot or extremely cold water, according to the samhitas, ancient Ayurvedic writings. Herbal hair cleansers using henna, shikakai (soap pod), amalaki (Indian gooseberry), bhringraj (Eclipta prostrata), methi (fenugreek), soap nut (reetha), and ghrit kumari (Aloe vera) can be tried.
Shiro Abhyanga (head massage): Head massages, or shiro abhyangas, include circular strokes applied to the head, neck, and shoulders to promote blood flow and hair growth.
Kshaurakarma (hair cut): Keep your hair free from split ends by trimming them regularly and reducing the stress on hair follicles.
Ushnishka (hair protection): Wear a hat, scarf, or cap to protect your scalp from environmental elements such as the sun, wind, and dust.
If you feel like you're losing more hair than usual, then you must remember to focus on your lifestyle. Considering the fast-paced, stressful culture we live in, adequate rest, and following a dincharya (daily healthy routine) and ritucharya (seasonal routine) will ensure long-term benefits that will positively affect your hair health as well.
Written by: Nupur Choudhary
Reviewed by: Jennifer Maklan, Qualified Ayurvedic Practitioner
References
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