This story has been updated since it was originally published on 05/08/2022
Contrary to what some people may think, carbohydrates are an essential part of your nutrition. Your body needs a good amount of these sugars, fibers, and starches in order to function. To put it simply, carbohydrates are what give you energy. Good carbs can boost your metabolism, burn fat, and even help with digestion. But did you know that there’s a certain type of carbohydrate that can cause damage to your hair?
An article published by Express states that “a diet that is rich in processed foods and refined carbs with high levels of simple sugars stimulates the body to produce more male hormones (androgens), which in turn can kick start the hair thinning and balding process.” Androgens are a group of sex hormones that both men and women have, but they predominantly function in the development of male characteristics. Basically, what all this means is that when you focus on eating food such as breakfast cereals, pastries, and pastas, you’re actually prompting your body to release a hormone that triggers the shrinking of your hair follicles.
To explain in detail, we asked experts Dr. Gaby Longsworth, PHD Scientist, Certified Hair Practitioner and Owner of Absolutely Everything Curly and Dr. Michael May, Medical Director at Wimpole Clinic. Keep reading to see what they have to say about this major hair issue and how women, especially those over 40, can address it.
How Refined Carbs Cause Hair Thinning
According to Dr. Longsworth, "Women over 40 may enter menopause or are already in menopause with falling estrogen levels. With lower estrogen levels, nascent testosterone (which all women have) may start to have a more dominant effect. And as the article noted, a diet rich in processed foods and simple sugars stimulates inflammation in the body and can also make more androgens–which in women with androgenic alopecia, can boost the hair thinning and balding process." She also notes that the sugar content in sodas, juices, donuts, and pizzas have little to no nutritious value.
Dr. May also notes that the high glycemic index of refined carbs is a major culprit of this issue. "Refined carbohydrates, such as sweet snacks, pastries, and pasta, have a high glycemic index. In simple terms, refined carbs are a type of food that rapidly raises blood sugar levels. Therefore, excessive refined carbohydrate consumption increases blood sugar levels, which can damage hair follicles and cause hair thinning," he explains. Yikes!
Prevent Hair Loss With A Balanced Diet
If you're looking to improve the quality of your hair, Dr. Longsworth and Dr. May both say a balanced diet should be a priority. Longsworth stresses the importance of "a healthy balanced diet free of processed foods and high in vegetables, healthy fats, proteins, and complex carbs." Some examples that apply to this category include dark, leafy green vegetables, olive oil, ghee, avocado, nuts, and seeds. Other items you might also want to add to your diet are eggs, grass fed beef, organic chicken, fish, berries, and sweet potatoes. These, Longsworth shares, are "ideal for both weight control and thriving skin and hair."
"A healthy diet rich in quality proteins, fruits, and vegetables and the right oils and minerals is one of the most effective ways to improve the quality and health of your hair," Dr. May echoes.
It's important to note that going too low-carb isn't always the best option, either. Dr. Longsworth points out that "Popular keto and South Beach diets may be great for losing weight quickly but eventually can take a toll on the hair and invite hair thinning and hair loss. Those diets are simply not providing all the nutrients the body needs." Longsworth adds, "When nutrients are deficient, the hair and nails are the first to show it as they are considered non-essential by the body."
Overall, following a healthy balanced diet is just one of the many things you can do to combat hair thinning. Aside from this, Dr. Longsworth suggests "[getting] yearly physicals with blood work to make sure there are no other deficiencies." She mentions, "Common deficiencies that can cause hair thinning and hair loss include low levels of vitamins A, B, C, D and E, iron, zinc, magnesium, and biotin. Thyroid disease can also cause hair loss.”
Dr. May agrees that "supplements can be an effective way to restore the body's natural processes to maintain healthy hair."
As you grow older, it's important to keep your health in check. Truthfully, you're not as young as you used to be and your body is changing. So when it comes to what you eat, make sure you're always choosing the more nutritious options!
