10 Tips For a Telogen Effluvium Diet to Grow Healthier Hair

Are you stressed out over thinning hair?

Unfortunately, stress is one of the causes of thinning hair. So try not to worry. 

Because there’s a good chance that it’s a form of hair loss called telogen effluvium. And that means your hair loss is not only reversible, but you can start growing healthy hair again. 

It’s simply a matter of beginning with a telogen effluvium diet, a few lifestyle changes and then incorporating other treatment methods as needed.

What Is a Telogen Effluvium Diet?

Telogen effluvium occurs more often in women and is usually triggered by some sort of stressor that throws off the regular hair cycle.

The stressor could be anything from experiencing a traumatic situation to a hormonal imbalance to an improper diet. 

Regardless of the treatment route, maintaining a healthy diet is crucial for keeping telogen effluvium under control and eventually stimulating hair growth again.

So we’ll start there.

1. Increase Your B Vitamins

The importance of vitamins B6 and B12 can’t be stressed enough. There are many physiological problems that arise from a lack of this vitamin – including hair loss. 

Vegetarians in particular struggle to get enough B vitamins. That’s because most of the main sources for B6 and B12 come from animals.

B6 is commonly found in liver, chicken, fish, and pork, while B12 is in eggs, meat, poultry, shellfish, and milk.

Fortunately, dried beans, bananas, and potatoes are also great sources for B6. But B12 is much more difficult to get if you’re a vegetarian. So you may want to consider supplements. 

2. Add Zinc to Your Diet

Just adding 200mg of zinc into your diet every day could reverse your hair loss.

That’s because a lack of zinc contributes to telogen effluvium.

So start consuming more foods like baked beans, cashews, Swiss cheese, oyster, crab and pork shoulder. 

3. Eat Foods with Lysine

If you’re in the know on all things food, then you’ve probably heard of lysine. It’s an essential amino acid that the body can’t produce on its own. 

Therefore, lysine has to be acquired through dietary sources like nuts, eggs, cheese, sardines, poultry, pork, and red meat. 

Studies have shown that hair loss as a result of telogen effluvium can be reversed by boosting your intake of lysine. 

4. Take a Supplement

A supplement is not meant to take the place of actual food. Hence the name, supplement.

But any of the above can be taken in a supplement form as needed while working to improve your nutritional status.

A good hair growth supplement will work on your hair on numerous levels. But to ensure that you don’t take more of the supplement than needed, consult with your doctor first.

Going Beyond Just Changing Your Diet

As mentioned above, establishing a healthy and balanced diet is a great first step to combatting hair loss. And it’s something that should be maintained while tackling additional solutions. 

Let’s take a look at additional effective ways to manage telogen effluvium:

5. Medication

The typical hair cycle consists of three phases: 

  • Anagen (growth)
  • Catagen (transitional) 
  • Telogen (resting) 

Telogen effluvium is obviously associated with the resting phase. 

In a normal situation, 5-10% of a person’s hair is in the telogen phase at any given time. But with telogen effluvium, the anagen phase slows down and around 30% of hair follicles move into the telogen phase.

For some people, changes in diet and taking supplements still isn’t quite enough.

That’s when it’s helpful to add a medication that pushes the whole process along. You want a medication that increases the anagen (growth) phase of the hair cycle and decreases the telogen (rest) phase of the hair growth cycle.

And using one with sustained release technology means it will continue to work even after you stop taking it. Plus, the results achieved won’t be lost after you take it either.

6. Massage Scalp with Essential Oils

Getting blood circulation back to the scalp can help. So add 1-2 drops of lavender or calendula oil to 2 ounces of a carrier oil and massage it into your scalp. 

Not only will this stimulate potential hair growth, but it will also reduce that aforementioned stress. 

7. Green Tea 

In the case of green tea, we’re moving out of the kitchen and into the shower.

Green tea as a hair rinse can help to prevent baldness in both men and women. That’s because it contains 5-alpha-reductase inhibitors which are shown to stimulate hair regrowth in animals.

8. Avoid Chemical Or Heat Treatment

Sometimes it’s not about what to do, but what NOT to do.

Take a look at the ingredients in your shampoo. It’s possible you’re exposing it to a lot of chemicals that make it weak and deprive it of its natural oils.

Stick to mild and natural shampoos that won’t cause such damage. And only wash your hair 2-3 times per week to maintain those oils.

Avoid perming and dyes too, as these chemicals only dehydrate and weaken the hair. Also, whenever possible, avoid heat styling your hair.

9. Manage Your Stress

This is a big one. And learning to do this will help with so much more than thinning hair.

One of the single best things for reducing stress is having a regular meditation practice. But if the thought of that is too overwhelming, then consider starting with finding some quiet time to read a book, ponder or pray.

If moving is more meditative for you, take a mindful walk, go for a swim, try a yoga class. It doesn’t matter. Just keep those endorphins going and lessen the stress that could contribute to hair loss. 

10. Get Plenty of Sleep

We all know by now that not getting enough sleep is one of the biggest culprits in many health conditions.

And yet, there’s often a temptation to put sleep last. 

Instead, try to stick to a regular sleeping schedule in a cool and dark room. Practice deep breathing techniques to calm your mind. 

Lack of sleep contributes to stress. So get the sleep you need and your hair will thank you.

No Need to Stress!

From the telogen effluvium diet to stress management, there are solutions for this temporary hair loss situation.

So try not to worry. 

And if you feel that medication could help reverse your telogen effluvium but aren’t sure where to start, please contact us. We’re happy to answer any questions you might have. 

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