With 2023 in full swing, now is the time many people take pledges to make healthy lifestyle changes - but experts are warning that anyone dabbling in crash diets risk permanent hair damage.
Losing weight is not an easy task to accomplish. Successfully slimming in a healthy way requires overhauling your habits with consistency and lots of patience.
However, those eager to see results fast often go down the road of crash diets, which see people cut out important food groups in a bid to rapidly shed pounds. But one expert has explained how these fad weight loss attempts can cause hair loss.
According to Nikki Goddard, a certified hair care expert and spokesperson for TheRightHairstyles.com, there is a correlation between those who take to crash dieting in January and increased hair loss in the months after.
It is widely known that these quick-fire eating plans are unsustainable and do not offer long term results, as many dieters quickly regain any lost weight. Not only that, but depleting your body of vital nutrients by cutting out certain foods also starves your mane.
"Every January people resort to crash diets in pursuit of rapid weight loss," Nikki explained.
"Using crash diets or other irresponsible methods of weight loss can increase the risk of experiencing hair loss. This type of hair loss is called telogen effluvium, and it occurs when the body experiences stress or nutrient deficiencies as a result of rapid weight loss."
According to the NHS, telogen effluvium is defined as a condition that accelerates the speed of the normal hair shedding process, causing hair to get thinner.
Nikki continued: "Telogen effluvium typically occurs 3-4 months after the weight loss and may last for up to 6 months. During this time, a person may lose a significant amount of hair, and in rare cases, the hair loss may be permanent."
This problem is not only seen in women, as the professional added that the same rapid weight loss can also affect the hairline, causing it to recede at the front of the scalp.
She said: "This is because the hair follicles in this area are susceptible to stress and may be more prone to falling out."
Luckily, there are plenty of foods you can eat which will not only help you to slim down, but keep your hair looking its best. Experts at Web MD have shared five foods to eat for healthy locks and the role each plays in keeping locks strong.
Five foods to eat for better hair
1. Oily fish for shine
If you're not a fan of fish you may change your tune as a diet rich in certain seafood will keep your hair looking glossy.
Oily fish are packed full of Omega-3 fatty acids, which help fight off disease, but also keep hair full and shiny. However, Omega 3s are not made in the body so a diet which includes these fish is necessary for overall health.
Examples of fish that contain omega-3 fatty acids include:
- Salmon
- Sardines
- Mackerel
- Cod
- Herring
- Trout
- Tuna
2. Greek yoghurt for growth
Anyone who regularly eats Greek yoghurt will be happy to hear that it is packed full of protein - the building block of your locks.
It also contains vitamin B5 - or pantothenic acid - that helps with blood flow to your scalp and hair growth. It's called vitamin B5 and may even help against hair thinning and loss.
3. Sweet potatoes to fight dull locks
If you have dry hair that has lost its shine, head to the supermarket and buy some sweet potatoes. The neon orange root vegetable contains the antioxidant beta carotene, which the body turns into vitamin A.
This nutrient helps protect against dry, dull hair. It also encourages the glands in your scalp to make an oily fluid called sebum that keeps hair from drying out.
You can also find beta carotene in other orange fruits and vegetables like carrots, pumpkins, cantaloupe, and mangoes.
4. Spinach to strengthen
Like so many dark green leafy vegetables, spinach is full of amazing nutrients. It has tons of vitamin A, plus iron, beta carotene, folate, and vitamin C.
These work together for a healthy scalp and mane which keep your hair moisturised so it doesn't break.
5. Meat to prevent hair loss
Getting too little iron can lead to hair loss, so it is important to include iron rich foods like meat like liver and green leafy vegetables in your diet.
If you're not a meat eater, you can find iron in fortified cereals, grains, soybeans and lentils. Beef, especially organ meats like liver, have lots of iron, as does shellfish.
White meat is also recommended for healthy hair, as it contains high levels of protein and those who do not eat enough can experience what is known as "hair growth rest".
As hair strands get older, they fall out and are quickly replaced with new ones. But if resting hair growth occurs, this means no hair grows in its place, resulting in hair loss.
To get protein from meat, pick lean options like chicken or turkey, which are low in saturated fat.
Don't miss the latest news from around Scotland and beyond - Sign up to our daily newsletter here.
