Avoid These 5 Types of Food to Prevent Hair Loss

Experts warn that five types of food may harm our hair. Shutterstock

Hair loss is a prevalent issue in modern society, and it can be caused by various factors, including long COVID. In addition to medical reasons, diet can also contribute to hair loss.

Chen Hsin Hung, the director of Taiwan’s Joyful HAN Chinese Medicine Clinic and a hair care and growth specialist, recently shared five foods with The Epoch Times that can potentially damage hair and cause hair loss.

1. High Sugar Content

Sugar is a significant source of energy that is vital for the metabolic growth of human cells. According to traditional Chinese medicine (TCM), the sweetness in sugar can enter the spleen, and a moderate amount of sweetness can help to invigorate the spleen and enhance digestion.

However, consuming too many carbohydrates can trigger insulin release in the blood, leading to aerobic respiratory processes that can deplete the body’s macrobiotics and coenzymes. This can result in the production of numerous oxidative products, including peroxide groups and acids.

Consuming an excessively sweet diet can lead to a temporary deficiency of micronutrients. It may trigger inflammatory reactions and excessive sebum secretion, which are detrimental to the growth of a healthy scalp environment. This can hinder the absorption of essential nutrients by the hair and may cause hair follicles to enter a resting phase, leading to hair loss.

Therefore, it is recommended to consume the following foods in moderation:

• Sugary drinks
• Barbecue sauce
• Sweets
• Sweet fruits
• Other highly sweet foods

A recent study of over 1,000 men found a direct association between sugary drink consumption and hair loss in young men. The study showed that participants who consumed more than one sugary drink per day (more than 3,500 milliliters per week) had a 2.36 times greater risk of experiencing hair loss compared to those who did not consume sugary drinks.

The study was published in the international journal Nutrients in January 2023.

A nutritional paper on women with menopausal hair loss found that excessive sugar consumption relates to hair loss. The paper revealed that a diet high in simple sugars increased sebum production, which can cause scalp irritation and inflammation.

The paper was published in the international journal Menopause Review in March 2016.

2. High Fat Content

Consuming foods high in oil and sugar can lead to an oily scalp and may even clog hair follicles, which can cause inflammation and skin problems. It can also increase testosterone levels in the body, leading to a rise in dihydrotestosterone, which can worsen male pattern baldness.

It is advisable to limit the intake of high-fat foods such as bacon, whole milk, cheese, butter, ice cream, and fried products to avoid potential negative effects on health.

A 2021 study published in the international journal Nature revealed that obesity could contribute to hair thinning. The study found that the stem cells in the hair follicles of rats fed a high-fat diet behaved differently than those of rats on a normal diet. Inflammatory signals in the stem cells were responsible for these differences, ultimately resulting in hair thinning and loss.

3. Heavy Ingredients

Salty

According to TCM, salt can enter the kidneys, and an appropriate amount can help replenish trace elements. However, excessive consumption may burden the body and lead to changes in blood pressure or abnormal blood circulation. This not only reduces the amount of blood transported to the scalp but also affects the delivery of growth factors and nutrients to hair follicle cells, causing hair to become thin and shriveled and even accelerating hair loss by pushing hair follicle cells into the resting phase.

Therefore, it is important to be mindful of eating foods that contain excessive salt, such as sausages, cheese, smoked products, pickled ingredients, etc. These foods should be consumed in moderation, and it is important to stay well hydrated.

Overly Spicy

According to TCM, consuming food with an appropriate level of spicy flavor can help improve blood circulation. However, excessive consumption may cause excessive sweating, leading to fluid loss and potential oil buildup on the scalp. This can block hair follicles and pores, which is not conducive to hair growth. Therefore, foods such as spicy barbecue sauce, kimchi, chili peppers, green onions, ginger, garlic, and other spicy foods should be consumed in moderation.

Although no research in Western medicine directly links too much salt or spicy ingredients to hair health, it is important to note that different races may have different hair conditions and dietary needs based on their regional environment. It is important to consider individual differences regarding dietary recommendations for hair health.

4. Processed and Refined Food

Artificially processed and refined foods often contain preservatives, artificial colors, and sweeteners, among other additives, which can trigger an inflammatory response in the body and cause harm. Additionally, to enhance the taste, these foods are often flavored with high amounts of oil, sugar, and salt, which are unsuitable for excessive consumption. It is recommended to limit the intake of processed foods.

Consider the ingredients before buying or eating processed foods such as meatballs, bacon, sausages, and marshmallows.

5. Smoking, Excessive Alcohol Consumption, and Caffeine

Smoking not only causes many chronic diseases but also contributes to hair loss. Smoking leads to poor blood circulation in the scalp, which results in insufficient blood supply to the hair follicles, ultimately leading to hair loss.

A 2021 article in Skin Appendage Disorders highlighted an analysis of 32 studies investigating the link between smoking and hair health. The study found that smokers were more likely to experience premature graying and hair loss, including androgenetic alopecia and frontal fibrosis, than nonsmokers, confirming the negative impact of smoking on hair health.

While there is no conclusive evidence to suggest that alcohol or caffeinated beverages directly cause hair loss, excessive consumption of these beverages can lead to stress on the endocrine system and cause the sympathetic nerves to remain hyperactive, which is not beneficial for hair growth.

According to Chen, maintaining a balanced and appropriate diet is crucial. Stay away from the above five foods and habits. For preventing hair loss, he recommends consuming foods rich in high-quality protein, collagen, iron, zinc, selenium, vitamin C, and the B-vitamin group (such as folic acid, biotin, pantothenic acid, etc.), all of which promote hair growth.