While everyone agrees balding is a serious issue and is no longer just a cause of concern for a few, ways to tackle it are still in the nascent stages. The primary reason for it is the lack of awareness. Apart from understanding the various male pattern balding stages, it is also important to know the various ways in which you can stem hair loss, if it is already happening. This helps you pivot to the right nutritional diets that help you take a shot at reducing your hair loss.
Understanding Male Balding Stages
Before we move on to the various nutritional changes you can make, let’s first take a brief look at the different stages of male balding. It usually starts with mild thinning before moving onto various stages of hair loss. These are as follows:
- Early Stage of Male Pattern Baldness: There is minimal hair thinning, often around the temples or crown.
- Moderate Stage: There is a noticeable hairline recession and thinning on the crown.
- Advanced Stage: In the advanced stages of hair loss, there will be significant hair loss where your bald spots are clearly visible.
- Severe Stage: There is extensive baldness with only a thin ring of hair around the sides and back of the scalp.
Nutritional Strategies for Each Stage of Male Balding
Early Stages of Male Pattern Baldness
IIn the initial stages of balding, making nutritional changes to your diet will help stem the hair loss progression. It can also maintain density. Since your hair is primarily made of keratin, which is a type of protein, adding a good amount of protein in your hair can promote growth. Good sources include lean meats, fish, eggs, beans, and nuts. Food rich in iron like red meat, spinach, lentils, and fortified cereals can also strengthen hair, while biotin which also supports hair health and can be found in eggs, nuts, seeds, and sweet potatoes. Citrus fruits, strawberries and bell peppers are good sources of Vitamin C which support collagen production.
Moderate Stages of Male Pattern Baldness
Once your balding passes the initial stages, it becomes more important that you look at your nutritional needs. The later stages require more attention to nutrition. Ensure you include ample sources of zinc such as meat, shellfish, dairy, nuts, and whole grains to support hair tissue growth and repair. Nuts, seeds, spinach, and avocados contain vitamin E, which contains antioxidants that improve blood circulation and support a healthy scalp. Foods rich in folate include leafy greens, citrus fruits, beans, and lentils.
Advanced Stages of Male Pattern Baldness
If the balding has reached advanced stages, that is if you have visible bald spots on the head, then the best course is to have a nutritional diet that supports or maintains any remaining hair and also maintains scalp health. Bone broth, chicken skin and collagen supplements can improve hair elasticity and strength. To strengthen or at least maintain your hair follicles, you need a lot of Vitamin D. These can be obtained from sun exposure, and eating fatty fish, egg yolks and fortified dairy products. Magnesium is also a good source for follicle health. Eating bananas, oats and brown rice which are rich in silica can also strengthen hair.
Severe Stages of Male Pattern Baldness
For those in the severe stages of male pattern baldness, focusing on overall scalp health and preventing further hair loss is critical. As in the advanced case mentioned above, nutritional food that can maintain your scalp health is of paramount importance. Antioxidants protect hair follicles from oxidative stress. Include a variety of fruits and vegetables, such as berries, citrus fruits, and leafy greens. You should also focus on having foods rich in B-Complex, Iodine and Selenium for overall hair health and hair follicle health. Whole grains, meat, eggs and legumes are rich in B-Complex, while salt, seaweed, fish and dairy products have iodine. Brazil nuts, seafood and whole grains have selenium.
General Nutritional Tips for All Stages
While we have specified specific nutritional requirements for each stage of baldness, maintaining a general nutritional balance in your diet is very good to have a positive impact on your hair and scalp health. Hair experts recommend keeping yourself hydrated at all times for good scalp health and hair growth. The general consensus is to drink at least 8 glasses of water per day. Having a balanced diet of fruits, vegetables, lean proteins, and healthy fats can provide the necessary nutrients for hair health. While you do this, ensure that you stay away from processed foods, as it could negate the positive potential of a nutritional diet. You can also consider taking multivitamin supplements or anything specific for hair growth to get all the essential nutrients.
Nutrition is a very important aspect of not only maintaining hair and scalp health, but also your overall well being. A balanced and healthy diet will always do a world of good and it can go a long way in promoting good hair growth and keeping your scalp healthy. Early detection remains key to addressing your hair loss concerns, so pay attention to yourself.