Intermittent fasting and hair loss – Discover 7 simple tips to prevent hair loss during intermittent fasting. Learn how to maintain your luscious locks while achieving your intermittent fasting diet and weight loss goals with confidence!
In this post So What IF? with Jen will address the concern with intermittent fasting and hair loss. Additionally, Jen will share 7 strategies for preventing hair loss while fasting including: 1. Adequate Hydration, Avoiding Extreme Fasting, Avoiding Extreme Caloric Restriction, Prioritizing Nutrient-Rich Foods, Managing Stress, and Protecting your Hair.
What is Intermittent Fasting?
Intermittent Fasting is not your traditional calorie deficit focused diet plan. It’s an eating plan that focuses on WHEN you eat, not WHAT you eat. Intermittent fasting alternates between a fasting period and a feasting or eating period. It’s become super popular because it’s pretty flexible and can fit into many lifestyles. Additionally, this meal plan can help with weight loss and can be really awesome for your overall long term health goals.
Can Intermittent Fasting Cause Hair Loss?
Intermittent fasting, when done properly, typically shouldn’t cause hair loss directly. However, intermittent fasting can potentially lead to temporary hair loss when hormonal imbalances, inflammation, and drastic changes in diet and/or nutrient deficiencies occur.
What is Telogen Effluvium and Alopecia?
Telogen effluvium is a type of hair loss that happens when more hair follicles than usual enter the resting phase of the hair growth cycle. It is a scalp disorder characterized by excessive shedding of hair. Intermittent fasting, when combined with changes in diet, sudden weight loss, or hormonal fluctuations, can potentially trigger Telogen effluvium in some individuals. This is because fasting may create physiological stress on the body, which can impact hair health. Fortunately, Telogen effluvium is self-correcting and is generally a temporary hair loss condition.
Alopecia areata, on the other hand, refers to a more permanent hair loss problem. Alopecia occurs when the immune system mistakenly attacks hair follicles, leading to hair thinning or baldness. While telogen effluvium can result in noticeable hair shedding, it typically doesn’t lead to permanent hair loss or bald patches that are characteristic of alopecia. Additionally, unlike Telogen effluvium, there is no direct evidence to suggest that intermittent fasting directly causes alopecia, which is typically characterized as an autoimmune condition.
7 Ways to Prevent Hair Loss While Intermittent Fasting
Now, let’s dive in and uncover 7 ways to prevent or minimize the causes of hair loss while practicing intermittent fasting and the lifestyle changes that come along with it.
#1: STAY HYDRATED
When aiming to maintain hair health while fasting, it is crucial to stay hydrated. Adequate hydration helps to prevent dehydration, which can contribute to hair loss. Drinking enough water, and other fasting clean drinks, throughout the day keeps your scalp and hair follicles hydrated and healthy.
#2: AVOID EXTREME FASTING
As fabulous as intermittent fasting is, it is very important to avoid extreme fasting when trying to reduce the risk of hair loss. It’s a good idea to carefully listen to your body and opt for moderate fasting methods. The 16:8 approach to fasting, for example, is a very popular and sustainable long term fasting method. Avoid extreme methods and prolonged fasting periods that may lead to a nutrient deficiency.
#3: AVOID EXTREME CALORIE RESTRICTION
Hair health and calorie intake are most definitely related. Pay close attention to the amount of food you are consuming and avoid severe calorie restriction during eating periods. This can worsen nutrient deficiencies and contribute to hair loss. It’s important to focus on consuming enough calories during your eating window. Additionally, choosing to consume nutrient-dense foods is an effective strategy to support overall health, including hair growth.
Crash diets, which are often very low-calorie, can also negatively affect your hair health. Try not to get sucked into the latest rapid weight loss fad diet plan. Instead, aim for gradual and sustainable weight loss and focus on the many health benefits of intermittent fasting that one often experiences when choosing to adopt and stick to an intermittent fasting lifestyle.
#4: PRIORITIZE NUTRIENT-RICH FOODS
When following an intermittent fasting diet plan and aiming to prevent hair loss, choosing the right foods that meet your nutritional needs is key. It’s important to focus on consuming nutrient-dense foods during your eating window, including healthy fats, as well as, foods packed with plenty of vitamins, minerals and protein. Nutrient-dense foods like eggs, nuts, lean meats, leafy greens and fresh fruits are all excellent choices for maintaining overall nutrition and healthy hair growth.
Check out this incredible intermittent fasting grocery list below. It’s packed with plenty of nutrient-dense foods that will help improve the health of your hair, while improving your general overall health.
#5: MANAGE STRESS
When stress levels are high, it can disrupt the hair growth cycle, leading to increased shedding or thinning of the hair. And, the metabolic stress induced by fasting can increase cortisol levels, impacting hair health. During intermittent fasting, it’s important to effectively manage stress levels. Incorporating consistent relaxation techniques and stress-reducing activities like deep breathing, yoga, or meditation can effectively help to prevent hair loss.
#6: CONSIDER SUPPLEMENTS
Since nutrient deficiencies may lead to hair loss during intermittent fasting, taking nutritional supplements like biotin, Vitamin D, iron, and zinc can be very helpful. Additionally, hormonal imbalances and changes, particularly increased cortisol levels and decreased thyroid, can also play a role in hair loss during intermittent fasting. In this case, supplements may also be helpful for balancing hormones and preventing hair loss.
An effective approach to supplementation, however, should, of course, always include consulting with your doctor or healthcare professional. Furthermore, if you have significant hair loss problems, speaking to a specialty dermatologist may also be helpful.
#7: PROTECT YOUR HAIR
Last, but certainly not least, it’s important to be gentle to your hair. Here are four different ways that you can protect your hair health.
- Avoid harsh hair products ,chemical treatments or styling practices that can cause damage or breakage.
- Limit heat styling and opt for air-drying whenever possible to reduce damage from heat.
- Use a wide-tooth comb or brush with soft bristles to detangle hair gently, starting from the ends.
- Massage your scalp regularly to stimulate blood flow and promote healthy hair growth.
The Final Strand – Intermittent Fasting and Hair Loss
Intermittent fasting is such an amazing lifestyle choice with so many potential weight loss and health benefits. Don’t let the thought of intermittent fasting and hair loss deter you from jumping into living an awesome intermittent fasting lifestyle.
By implementing simple strategies like, staying hydrated and managing stress, you can easily prevent or minimize the risk of hair loss while practicing intermittent fasting. Remember that individual responses may vary, so it’s essential to listen to your body and adjust your fasting routine accordingly to support your overall health.
Have a BEAUTIFUL and BLESSED Day!
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