Women may experience changes in their hair during perimenopause, with many noticing thinning or lacklustre locks. However, experts say the right diet can help reduce the risk of hair loss.
Eva Proudman, a trichologist at Absolute Collagen, highlighted the critical role diet plays in maintaining healthy hair, especially for women during menopause. According to Proudman, approximately 50% of women experience some form of hair loss around this time.
“Diet and hydration are essential for hair health, providing the necessary nutrients for growth and conditioning,” she explained.
Proudman recommended focusing on foods rich in Omega-3 fatty acids and protein. She advised women to avoid convenience foods in the morning and instead opt for a more nutritious breakfast, such as eggs and seeds.
“During menopause, incorporating protein-rich foods like lean meats, fish, and beans can help supply the keratin that hair is made of,” Proudman said. “Omega-3 fatty acids, which are commonly found in fish and flaxseeds, nourish the scalp, reduce inflammation, and may help prevent hair loss.”
She stressed the importance of taking time for a balanced meal, rather than opting for a quick, on-the-go breakfast. Proudman suggested adding flaxseeds to morning cereal or enjoying a plate of scrambled eggs to boost protein and Omega-3 intake.
Eating adequate protein is crucial for healthy hair. A 2018 study published in the Journal of Cosmetic Dermatology found that protein supplements helped reduce hair loss and stimulate growth in both men and women.
In addition to a nutritious diet, Proudman also emphasized the importance of staying hydrated. “Hair is made up of 10% water and needs proper hydration, just like the rest of the body,” she noted.
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