August, 2014

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Diet & Nutrition Advice For Female Hair Loss

Nutrition Advice For Female Hair lossBetween having to deal with periods, hormones, childbirth and a plethora of body image issues, I think it’s fair to say that compared to our male counterparts, mother nature has given us women more than our fair share of biological issues to contend with.

However, whilst we all have our bad hair days, traditionally women have been spared from one particularly challenging body process that most men inevitably have to go through; that of thinning hair and baldness – the modern mans Achilles’ heel!

Or at least that used to be the case. Unfortunately, nowadays, hair loss is far from an exclusively male problem. In fact, it’s estimated that hair loss affects at least 25 per cent of the female population in Ireland. Yet despite how common it is, for women, the subject remains largely taboo and many suffer in silence which can lead to a variety of confidence and self esteem issues.

Why do we lose our hair?

So, why does it happen and can it be successfully treated or even prevented? Whilst it is a very complex issue with a multitude of potential causes, there are common influencing factors which include:


Hair loss may be the first indication that your stress levels are taking their toll on your body. And with stress being nothing less than epidemic today, it’s no wonder there’s been an increase in the number of people experiencing hair loss. Excessive physical or emotional stress can cause the hair to stop growing and enter a period of dormancy which is followed two or three months later by the hair falling out. This explains why hair is usually affected around three months after a stressful period. When physical or emotional equilibrium is regained, hair will again begin to grow, usually about 6 to 9 months later.


One of the most common causes of female hair loss is ‘androgenetic alopecia’, (A.K.A. female pattern hair loss) which is a genetic condition in which new hair shafts grow in progressively thinner. Female patterned baldness typically causes hair to thin in the top, frontal area, just behind the hair line. The genetic predisposition usually comes from the mother, grandmother or an aunt on either side. The condition can begin any time after puberty but often becomes noticeable during menopause, when it’s compounded by hormonal shifts.


Hormonal changes and imbalances can also cause temporary hair loss. This could be due to pregnancy, childbirth, discontinuation of birth control pills or the onset of menopause. Hair loss leading up to and during menopause is particularly common due to declining oestrogen levels. Losing hair is equally as common after having a baby, but luckily it’s usually temporary. During pregnancy it’s thought that high levels of oestrogen causes hair to stay in its growing phase for longer than usual. However once oestrogen levels drop, the extra hair can often shed at an alarming rate.

Nutritional deficiencies

Hair loss can also be a sign of nutritional deficiencies, including deficiencies of vitamins A, D, B12, iron, zinc and protein. One of the most common causes of hair loss is low iron. Up to 60 percent of women have low iron and it is often undiagnosed. Your doctor may advise you that your iron levels are normal, but, remember that even ‘low normal’ levels of iron can impact hair growth. Due to higher iron requirements as a result of menstruation, women need 20 milligrams of elemental iron daily yet most of us are only getting 8 mg per day from our diet.

Underlying Medical Conditions

As hair is ‘non-essential’, it’s often one of the first body parts to be affected by poor health. Digestive conditions such as Crohn’s disease can be linked as can polycystic ovarian syndrome. Declining levels of thyroid hormone can also spark hair loss. Thinning hair, hair loss and loss of eyebrow hair are common symptoms of low thyroid function. Certain medications are also linked including birth control pills and medications used to treat cholesterol, depression, acne and high blood pressure.

Getting to the root of the cause

If you have noticed a change in your hair, don’t despair. In many cases, hair loss is temporary and growth recovers. There are many options nowadays to help prevent and treat hair loss or thinning, the key is to take action and seek expert advice as soon as you notice a change – the sooner you act, the greater your chances of holding on to the hair you have. Below are several steps you can take.

Hair Loss Action Plan

Medical Investigations

Before seeking out the ‘cure’, you’ll first want to determine the cause so a good place to start is by talking to your GP and ruling out possible underlying medical causes such as underactive thyroid, PCOS or low iron. Blood tests that should be considered include a full blood count, ferrtin levels (iron stores) a full thyroid panel and a female hormone panel.

Lifestyle Changes

Addressing possible nutritional deficiencies is also key. If you need help doing this, consult a nutritionist for a tailored nutrition and supplement plan. The nutrients that are most critical include protein, iron, zinc, silica and B vitamins. To ensure adequate intake of these, eat a wide variety of protein rich foods including fish, red meat, eggs, beans, lentils, nuts, seeds as well as green leafy vegetables. If your stress levels are high, they’ll need to be addressed too – experiment with stress management techniques including exercise, meditation, yoga or talk therapy.

Specialist Treatment

If underlying medical conditions have been ruled out, diet and lifestyle changes are not helping and/or you feel your hair loss is chronic, then it’d be wise to seek the advice of a registered trichologist as soon as possible. A trichologist is a hair and scalp specialist who is qualified to both diagnose and treat various scalp and hair conditions with a variety of hair loss treatments including steroid injections and laser light therapy.

Got PMS? PMS Diet Plan – Nutrition & Supplement Advice to Help Treat And Beat PMS

PMS Diet Plan by Elsa Jones NutritionistYou can’t stop PMS from paying you a visit every month, but you can take charge and show your hormones who’s boss!

Isn’t it quite incredible how you can go from being a rational happy woman into a grumpy, teary anxious mess in the space of a few days? You hear yourself biting the head off your loved ones for no good reason and you know that tearing up at the sight of a little puppy is a bit OTT, but you just can’t help it.

PMS Defined

So what exactly is PMS and is there anything we can do about it? PMS (premenstrual syndrome) is a collection of symptoms that a woman may experience in the run up to her period.  It’s thought to affect up to 75% of menstruating women but the exact severity and cluster of symptoms will differ greatly from woman to woman. Some will have fatigue, bloating, and low mood; others will have cramps, breast tenderness and irritability, or any combination of the symptoms. The vast majority of women with PMS have symptoms for five to seven days each month.

Hormonal Rollercoaster.

No one knows exactly why some women experience symptoms while others do not. One leading theory is that some women have a greater sensitivity to the effects the female hormones oestrogen and progesterone have on their serotonin levels. Serotonin is a brain chemical that plays a key role in mood regulation and sensitivity to pain, and research and clinical results seem to confirm that it significantly influences the onset of PMS.

As yet, there is no cure for PMS, but there is a lot you can do to find relief from your symptoms. Regardless of whether you just get a little grumpy near your period, or turn into a full on weeping willow, there are several steps you can take to help alleviate some of your premenstrual symptoms.

Your PMS Action Plan

I recommend keeping a PMS diary over at least two cycles. This will allow you and your health practitioner to see if there are any common patterns. On a regular calendar, write down your primary moods, emotions, and unusual physical symptoms each day. On the same calendar, keep track of your menstrual cycle. If your troubling moods or other symptoms occur primarily within the two weeks prior to the start of your period, you may have PMS. However, if the days you experience symptoms are evenly spaced throughout the month, PMS probably isn’t the culprit.


Your first line of attack is your lifestyle and your diet plays a crucial role in this. Eat three small meals and two healthy snacks a day to balance your blood sugar levels. This could help to prevent mood swings and fatigue. If you find yourself craving sweet foods and carbohydrates, it could be because carbohydrates help to increase your levels of tryptophan – a chemical that your body uses to make the mood boosting hormone serotonin. A sugar high will be short lived though, so choose wholegrain carbohydrates and fruit to give you a lift instead.

Make sure to stock up on plenty of soya, flaxseed and beans & lentils which contain phytoestrogens that could help ease your symptoms by naturally balancing your hormones. Oily fish is also a great PMS food as it contains an essential fat called EPA that is thought to have an anti-inflammatory effect which could help ease breast tenderness and period pain. On the other hand, too much red meat, alcohol, caffeine and chocolate could actually make your symptoms worse.


Stress appears to make PMS symptoms more likely. In fact, US researchers have discovered that women who feel stressed in the first half of their cycle are two to four times more likely to experience PMS in the run up to their period. So, ensure you have time to relax and unwind every day. Look for activities that help you feel less stressed such as walking, yoga or meditation. Research has also shown that cognitive behaviour therapy (CBT) is an extremely effective form of stress management.


Regular exercise is also thought to ease PMS symptoms. Working out encourages the release of feel-good endorphins in your brain, which could help to counteract mood swings. Exercise is also a good way to maintain a health weight, which is important because a BMI of over 27 is known to increase your risk of PMS.


Talking about your experiences could also help. If friends or family aren’t able to understand what you’re going through, you might find talking to other women with PMS a great support. If lifestyle changes don’t improve your symptoms then do see your GP or health practitioner. Often a combination of lifestyle adjustments, natural remedies and medical intervention get the best results, so work with your health practitioner to find the best treatment that works for you.

Natural PMS Remedies: Try a natural approach to help reduce your symptoms….

AGNUS CACTUS: This herb has a balancing effect on your hormones and research has show that it could help ease PMS Symptoms.

CALCIUM & VITAMIN D: One study found that a high intake of calcium and vitamin D could help to reduce your risk of getting PMS.

MAGNESIUM: Research has shown that taking 250mg of magnesium a day could reduce PMS symptoms by a third.

VITAMIN B6: Plays a vital part in synthesising certain brain chemicals that control your mood and behaviour.

PMS Busting Foods

  • Avocado
  • Brown Rice
  • Melon
  • Peppers
  • Bananas
  • Eggs
  • Seeds (Sunflower, Pumpkin)
  • Green Leafy Vegetables (Rocket, Spinach, Kale etc.)
  • Oily fish
  • Walnuts
© 2018: Elsa Jones Nutritionist | Telephone: 087 66 55 874 | Email:
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