You may have heard that your hair may become fuller, thicker, and lustrous during pregnancy. This is indeed true for some women, thanks to the high levels of estrogen produced by the body, which slows down hair shedding. Other mums-to-be, however, may experience hair thinning or loss during pregnancy, or in the months following childbirth.
It may sound concerning, but you must know that hair thinning is quite normal during pregnancy and can be caused due to various factors such as hormonal changes, stress, or physical changes. The good news is that by making a few dietary modifications you can revive your mane’s lost glory and make it healthy and strong.
Can Poor Nutrition Cause Hair Thinning During Pregnancy?
The answer is ‘Yes’. During pregnancy, your body needs proper nutrition. Insufficient intake of essential nutrients, such as iron, can lead to hair thinning or loss.
Also, a shortage of protein, vitamins, and minerals, such as zinc, can play a contributing factor to hair thinning. Apart from this, the intake of excess vitamins, for instance, the retinol form of Vitamin A can also lead to hair loss.
Best Natural Foods To Prevent Hair Thinning
Hair requires important nutrients to be strong and healthy, more so during pregnancy. Here are 10 foods that you can include in your diet to tackle hair thinning.
Spinach
Spinach is a green leafy vegetable that is enriched with iron, calcium, magnesium, folic acid, and other essential vitamins. These nutrients help boost healthy hair growth. It is iron-rich and improves oxygen supply to the scalp. The high calcium levels in spinach also facilitate Vitamin D absorption that prevents hair loss. Make sure to consume a bowl of blanched spinach 2-3 times a week to supply all the essential vitamins and minerals to your body.
Carrot
Carrots are powerhouses of carotenoids, potassium, and Vitamins A and C. Anecdotal evidence note that this vegetable can help promote better hair health. However, make sure to consume carrots in modification. This is because too much or too little Vitamin A can affect your hair health. While excess consumption of Vitamin A can lead to hair loss, its deficiency can lead to dry and sparse hair.
Eggs
Did you know that a medium-sized egg contains 6.3 g of various vitamins, minerals, and protein that strengthen the hair follicles? In fact, research suggests that eggs can make the hair strong and shiny, prevent hair breakage, and reduce brittleness. A study also showed that eggs contain a key hair growth factor that stimulates the human derma papilla cells for new hair development. So make sure to have an egg a day to bid goodbye to hair thinning concerns.
Greek Yogurt
Greek yogurt is a rich source of probiotics that promote gut health and stimulate healthy hair growth. According to nutritionists, this probiotic-rich yogurt boosts hair follicle development and delays hair loss.
Walnuts
Walnuts are also known as “food for the hair” because they contain nutrients such as Omega-3 fatty acids, essential for luscious and healthy hair. Moreover, they are also rich in macro minerals and protein that are vital for hair growth. Walnuts also contain iron, zinc, and Vitamins B1, B6, and B9, which boost hair growth and reduce hair thinning. Consuming these on a daily basis can also help maintain scalp health.
Lentils
Lentils such as kidney beans, chickpeas, yellow lentils, peas, are rich in iron, folic acid, and zinc. These essential nutrients play a vital role in healthy hair development. A deficiency in these nutrients can lead to excess hair fall and thinning, so make sure to have a bowl of your preferred lentil type along with your meals.
Fish
Fish is an essential food item that you must consume during pregnancy. They are packed with Omega-3 fatty acids that promote hair growth and reduce hair thinning by activating the anagen (growth phase of hair cycle) pathways. Try to include fish such as mackerel and salmon. They are safe to consume during pregnancy as they contain low levels of mercury.
Sweet Potatoes
Sweet potatoes are rich in Vitamin A, zinc, and iron. It acts as an antioxidant that reduces the damaging effects of free radicals, which can be a major cause of hair thinning and hair loss. Sweet potatoes can be easily added to different recipes and you can even try experimenting with different dishes to make it tastier.
Oranges
Oranges are rife in Vitamin C which stimulates hair growth. They also contain flavonoids, antioxidants, and magnesium. Eating oranges can thus improve hair health and prevent hair thinning. Again you can consume it in any manner you like. Make a refreshing orange juice or turn it into popsicles that you can enjoy as desserts after your meal.
Kale
Kale is another superfood for the hair, rich in Vitamins A, C, and K, folic acid, and magnesium. These essential nutrients stimulate healthy hair growth and increase blood circulation in the scalp. Enjoy it as a salad or look for new recipes to make it interesting.
Tips To Avoid Hair Fall And Thinning
Apart from making some dietary changes, you can also try following these steps to prevent hair thinning during pregnancy:
- Handle your hair with utmost care. Don’t pull on it too hard.
- Use a plant-based strengthening hair oil. Look for products with amla, coffee, and bhringraj as they stimulate hair follicles and prevent hair thinning.
- Keep styling with hot tools to a minimum.
- Wash your hair with a natural protein-rich shampoo.
- Do not comb your wet hair
Eating healthy food along with external hair care can reduce hair thinning and hair fall. Make sure to use only natural and plant-based products on your hair to nourish and moisturise them.
Also Read: Best pregnancy test kits
