Hair Loss and PCOS
One of the most common symptoms of PCOS is, unfortunately, hair loss. I know this topic hits very close to home for a lot of us because, as I always say: the hair on our head is like our crown. When we’re not feeling it or if it’s not doing what we want it to do, it can be a hit to our self-esteem, our confidence and our overall well-being.
Sure, hair loss and hair thinning are common signs of aging, but PCOS is also a BIG culprit of premature and abnormal hair loss. The good news is that PCOS-related hair loss can be reversible and there are natural solutions to help bring your beautiful mane back.
The Connection Between PCOS & Hair Loss
At the root of it, PCOS (Polycystic Ovary Syndrome) is a condition that is a blend of hormonal imbalances, genetics and external lifestyle factors, such as nutrition, toxin exposure, movement, etc.
The main reason why PCOS is synonymous with hair loss is because the condition often causes excess androgenic hormones, most commonly DHEA-S. Along with having excess levels of androgens, those with PCOS also often have altered cortisol metabolism, leading to lower levels of cortisol.
What does this all mean?
Through a feedback loop, your body notices low levels of cortisol, so it creates the signal to produce even more cortisol from the adrenals. However, this over-stimulation of production often leads to higher levels or the overproduction of cortisol.
On top of all that, cortisol is also released when blood sugar levels are low – which is another common symptom of PCOS. And when cortisol is released, so are androgens.
All the excess levels of androgen, which include hormones like testosterone are what leads to abnormal hair growth on the face or other parts of the body or the dreaded female-pattern hair loss.
Symptoms of PCOS-Related Hair Loss
Androgenic Alopecia is the primary type of hair loss associated with PCOS.
It typically manifests as:
Hair falling out mainly in the front or side areas of the scalp
A widening part
A receding hairline around the temples or at the crown of the head
Hair loss with PCOS can either be the entire hair follicle falling out or breakage since the hair is more prone to damage from heat and brushing. The scalp might also feel drier and itchier with buildup or dandruff. Your hair may also become more difficult to style without using lots of products or it may feel finer.
Managing & Reversing PCOS-Related Hair Loss
PCOS-related hair loss can 100% be treated and managed if the underlying hormonal imbalance is resolved. However, hair is a slow-growing structure, on average only growing about ½ inch per month. So, it may take about 6 months of consistent and intentional care to notice a difference.
Here are some holistic approaches to managing PCOS-related hair loss that can be highly effective:
1. Blood Sugar Balance
Wanting to manage hair loss without first addressing your blood sugar balance would just be a surface-level approach. As we’ve learned above, androgens and cortisol are both released with low blood sugar. And both of these hormones have a big role when it comes to PCOS-related hair loss.
To ensure your blood sugar remains stable and doesn’t spike, consider well-balanced meals every time you eat, even with your snacks. That includes having all your macronutrients of protein, fats and carbohydrates. This may require you to be a bit more creative, especially when you’re having fruits as snacks. Instead of just eating an apple, consider adding peanut butter, almond butter or cheese to include some protein or fat into your snack.
2. Nutrition
Let’s face it, hair isn’t something your body relies on for survival – at least not anymore! So when your body is deficient in nutrients, it’ll prioritize the nutrition nourishment elsewhere before allocating it to your hair.
What can you do? Aside from ensuring you’re replenishing your macronutrients (protein, fats and carbohydrates), also focus on hair-building nutrients such as foods rich in omega-3s (eggs, walnuts, flax seeds, etc.), magnesium (spinach, pumpkin seeds, cashews, etc.), iron (tofu, lentils, chickpeas, etc.), B vitamins (avocados, sunflower seeds, black beans, etc.) and vitamin E (broccoli, almonds, hazelnuts, etc.).
3. Manage Stress Levels
Just as blood sugar spikes trigger the production of cortisol, so does stress – and as we’ve established above, the release of cortisol also signals the release of androgens. On top of all that, your perpetual state of stress causes your body to be in a constant state of fight or flight – leaving it focused on survival, rather than prioritizing other body systems such as your digestion, metabolism, immunity or reproductive system – and it’s defiantly not focused on hair growth.
I can sympathize with how challenging managing stress can be, especially when it’s out of your hands sometimes. However, what I often recommend to my clients is to focus on what you can control and find ways to calm your system that way.
No, you may not be able to reduce the stress level your work creates, but maybe you can control the different aspects associated with your work. Consider taking a moment after every meeting to step outside for a breath of fresh air instead of jumping right into your next task or consider taking lunch away from your computer, even if it’s only 15 minutes to reset and re-regulate your system.
Topical approaches that can also help:
4. Scalp Massage
Gentle scalp massages can increase and improve blood flow to your hair follicles. With more blood flow, your hair follicles would receive more nutrients and oxygen, both necessary for healthy hair growth.
Consider massaging your scalp with your fingertips (avoid using your fingernails as that can accidentally damage or pull your hair follicles out) or using a scalp massager twice a day for about 5-10 minutes each. Delicately rub your scalp in a circular motion, focusing on areas where thinning is worst. An added bonus – this is also a great practice to relieve stress and reset your parasympathetic nervous system.
5. Rosemary Hair Oil/ Rosemary Hair Rinse
Using either organic rosemary hair oil or steeping rosemary leaves in water, rosemary carries carnosic acid, which is an antioxidant that helps rejuvenate your nerves and tissues. Applying it to your scalp helps increase blood flow, nutrients and follicles, restoring the area and helping hair grow healthier. Additionally, rosemary has anti-inflammatory and anti-bacterial properties, helping to reduce scalp irritation and inflammation which can also support healthier hair follicle growth too.
Hair loss can take a toll on your self-esteem and overall well-being. Know that you don’t have to face this journey alone and that there are many natural and holistic options that can help improve your PCOS-related hair loss.
Resources:
https://pubmed.ncbi.nlm.nih.gov/30785992/
https://pubmed.ncbi.nlm.nih.gov/36226726/