Hair Loss? Your Thyroid Needs Some Love!
I vividly remember one of the worst parts of my thyroid health journey: I had bald spots in college. Yep, you heard me right- my hair was falling out in HANDFULS! I went from having frizzy, thick Hermione-esque hair to limp, brittle, thin hair. To make matters worse, I would curl it every day just to try to make it look like there was more there, so I was damaging what little hair I DID have! I had heard of losing the last 1/3 of your eyebrows due to thyroid issues but this? This was a massive hit to my self-esteem. I wanted to hide (hence why I don’t have any photos of said bald spots).
If you’re on your thyroid healing journey, have been put on thyroid medications, or are just starting to feel some symptoms like achiness, cold, and fatigue, let’s chat about what’s really going on.
The Thyroid-Hair Connection
The thyroid gland produces hormones that regulate so many processes in the body- from metabolism and body temperature to digestion and your menstrual cycle. Literally every cell in your body has thyroid hormone receptors. The conversion of thyroxine (T4) to its more active form, triiodothyronine (T3), is KEY for all of these processes to function optimally. Remember those thyroid hormone receptors? They only accept T3, not T4. Think of T4 like crude oil and T3 like refined gasoline- they are different stages of the same thing, but only one can be used to run a car!
Hair thinning and loss can happen both in hypothyroidism and in hyperthyroidism- either too little or too much thyroid hormone. When there’s not enough thyroid hormone, the anagen (growth) phase of hair shortens and low thyroid impacts keratin- this leads to weaker hair that’s more likely to fall out. Conversely, to much thyroid hormone (hyperthyroidism) speeds up the hair cycle causing premature shedding.
When the thyroid isn’t able to supply sufficient T3, the body then begins to prioritize the most important bodily functions (heart rate, breathing, etc) and the first thing to go? The vanity metrics- your hair, skin, and nails. Because while glowing skin, long nails, and thick luscious hair are nice to have, they’re not essential for survival.
Although it certainly felt essential for me to survive in college.
When I finally started getting my health back on track, I worked to repair my hair on two fronts- internal thyroid support and external scalp support. It took some time (and would’ve gone much faster if I was consistent), but now my hair is back to her thick, wavy, shiny but less-frizzy glory.
Nourishing Your Body for Thyroid Health + Hair Growth
A whole foods diet rich in essential nutrients is foundational for thyroid and hair health. Key nutrients to focus on include:
Iodine: Essential for the production of thyroid hormones. Include iodized salt, seaweed, fish, and dairy in your diet.
Selenium: This mineral supports thyroid hormone function and can be found in foods like Brazil nuts, fish, and eggs.
Zinc: Important for hair tissue growth and repair, as well as keeping the oil glands around hair follicles functioning properly. Good sources include meat, shellfish, legumes, and seeds.
Iron: Low iron levels can exacerbate hair loss, so include iron-rich foods like leafy greens, legumes, and lean meats.
Protein
I really cannot stress enough how important adequate protein intake is for ALL aspects of health, especially for women. Keratin (what your hair is literally made of) is a PROTEIN. So if your body isn’t getting sufficient protein, it won’t have the building blocks for muscle, let alone hair! I don’t mean this in a carnivore diet/ eat your bodyweight in protein way. A great rule of thumb is 30g of protein at every meal (that’s only 90g a day, not 150!). Getting high quality protein from grass-fed beef, cottage cheese, eggs, and fish are my go-tos. But I’ll admit, sometimes it can be difficult, so I do incorporate a protein powder with minimal additives for breakfast sometimes. These are my two favorites:
Omega-3 Fatty Acids
Just like with protein, the benefits of healthy fats are wide-ranging. A diet rich in omega-3s will keep your brain nice and fluffy (and functioning fabulously), help reduce inflammation and keep your blood sugar steady, AND help grow shiny, thick hair. I love fish, so I eat a good amount of salmon, along with some walnuts and flax seeds. However, it’s difficult to get enough from diet alone, especially if you don’t like fish. This is the omega-3 supplement I take daily! It has the best ratio of EPA/DHA (a discussion for later) and wont give you nasty fish oil burps.
My Hair Regrowth Protocol
Now that you’re fueling your body properly to support your thyroid and boost hair growth, there are ways to ensure you recover your lost hair faster (and that it comes back healthier than ever).
Hair Oiling
When I was in the most intense phase of trying to regrow my hair, I oiled my scalp 2x a week before washing it. Now, I do it once a week or whenever I remember. Massage 2Tbl oil (it doesn’t need to soak your scalp) into your roots, and massage your scalp for 5 minutes to stimulate blood flow. Braid your hair and allow the oil to sit for an hour then wash thoroughly.
Hold the Heat!
I know this should go without saying, but you’ve got to minimize the heat your hair is dealing with especially if you’re trying to rehab it and encourage new growth. I blowdry my hair after my bi-weekly washes then sleep in a heatless curler with a bonnet (trust me, the friction from sleeping with your hair exposed is doing more damage than you think).
Remember, be patient and be consistent. You are not defined by your skin or your hair or your weight (although it sure can feel like it sometimes). And as always, if hair loss is just the tip of the iceberg for you and you’re ready to completely remodel your health and your life- let’s chat. Click here to explore my coaching program.
