Expert Tips and Solutions for PCOS Hair Loss

Understanding PCOS and its Impact on Hair Loss

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects many people worldwide. One of the agonizing symptoms associated with PCOS is hair loss. While hair thinning is natural as we age, PCOS hair loss often occurs due to the imbalance of hormones. It is essential to understand the underlying causes of PCOS hair loss so that you can effectively address this issue.

Frequently in PCOS, the ovaries produce higher levels of androgens, such as testosterone. This imbalance disrupts the natural hair growth cycle, causing hair follicles to become smaller and produce thinner, weaker hair strands. Over time, this can result in noticeable hair loss and a decrease in hair volume.

Not everyone with PCOS will experience hair loss. This symptom can also be caused by other non-PCOS concerns, such as thyroid conditions, stress, under-eating, and nutrient deficiencies. However, for those who do, it can significantly impact self-esteem and quality of life ¹. Early intervention is vital to stop and improve hair thinning. Understanding the connection between PCOS and hair loss is the first step toward finding effective solutions.

Addressing Insulin Resistance

Insulin resistance, a common characteristic of PCOS, can significantly contribute to hair thinning. When the body becomes resistant to the effects of insulin, it causes an increase in insulin levels, setting off a chain reaction that can disrupt other hormones.

Elevated insulin levels stimulate the ovaries to produce higher levels of androgens, such as testosterone, leading to an overproduction of dihydrotestosterone (DHT). These hormones, in turn, can adversely affect hair follicles, causing them to shrink and produce finer, thinner hairs. If you are among the majority with PCOS and have insulin resistance, understanding and managing insulin resistance can be a crucial step in addressing PCOS-related hair loss.

For a better understanding, learn more with Insulin Resistance Explained.

10 Tips for Managing Insulin Resistance

1. Balanced Diet: Adopt a balanced diet that includes complex carbohydrates, lean proteins, and healthy fats. Focus on whole foods, such as fruits, vegetables, whole grains, and lean proteins, to help stabilize blood sugar levels.
2. Regular Exercise: Engage in regular physical activity to enhance insulin sensitivity. Both aerobic exercises (such as walking, jogging, or cycling) and strength training can be beneficial.
3. Portion Control: Practice portion control to avoid overeating and prevent spikes in blood sugar levels. Eating smaller, more frequent meals throughout the day may help regulate insulin.
4. Choose Low-Glycemic Foods: Opt for low-glycemic foods that have a slower impact on blood sugar levels. This includes whole grains, legumes, and non-starchy vegetables.
5. Limit Processed Sugars and Carbs: Reduce the consumption of processed sugars and refined carbohydrates, as they can contribute to insulin resistance. Choose whole, unprocessed foods instead.
6. Healthy Fats: Include sources of healthy fats, such as avocados, nuts, and olive oil, in your diet. These fats can help stabilize blood sugar levels.
7. Stay Hydrated: Drink plenty of water to support overall health and help regulate blood sugar. Limit sugary beverages and opt for water or herbal teas.
8. Adequate Sleep: Ensure you get enough quality sleep. Lack of sleep can negatively impact insulin sensitivity, so aim for 7-9 hours of sleep per night.
9. Manage Stress: Practice stress-reducing techniques, such as meditation, yoga, or deep breathing exercises. Chronic stress can contribute to insulin resistance.
10. Medications & Supplements: Even if you’re implementing strategies to control insulin resistance, you might find that you need more help. Medications like Metformin and other insulin-sensitizing drugs can be beneficial. If you prefer a more natural approach, consider discussing supplements such as Berberine, Inositol, and NAC with your healthcare provider.

Addressing Hormone Imbalances

Insulin resistance is commonly connected to PCOS hair thinning, but other hormones can play a role without insulin resistance being the culprit. Elevated androgen levels, a hallmark trait of PCOS, can directly impact hair follicles. In a clinical setting, this is treated with topical minoxidil (Rogaine) and anti-androgenic medications such as spironolactone.

There are several possibilities for elevated androgen levels in PCOS. Genetics, chronic inflammation, ovarian dysfunction, adrenal gland concerns, and an imbalance between progesterone and estrogen can lead to higher production of androgen hormones. If you are experiencing high levels of androgen hormones, lowering these levels can help you reverse hair loss.

Natural REMEDIES to lower androgens

1. White Peony: White Peony, a traditional Chinese herb, is often used for its anti-androgenic properties. It may help balance hormonal levels, including androgens ².
2. Licorice: Licorice root is known for its potential anti-androgenic effects. It may help regulate hormonal balance, including the reduction of androgens but it is not recommended for those with high blood pressure.
3. Saw Palmetto: Saw palmetto is a popular herbal remedy that is believed to inhibit the conversion of testosterone to dihydrotestosterone (DHT), potentially reducing androgen activity and hair loss ³.
4. Reishi: Reishi mushroom, a well-known medicinal fungus, may have anti-androgenic properties. It is valued for its potential to support hormonal balance ⁴.
5. Green Tea: Green tea contains compounds that are associated with anti-androgenic effects. Regular consumption of green tea may contribute to hormonal balance ⁵.

While natural methods, herbs, and supplements are often viewed as holistic health options, they also come with risks. Be sure to consult with your healthcare provider before using these approaches to ensure your safety, assess contraindications, and receive personalized guidance.

Other hormones that can impact hair loss are estrogen and progesterone. Progesterone helps counterbalance the effects of androgens on hair follicles. When progesterone levels are low compared to estrogen, which often occurs in PCOS, this protective effect is diminished. Estrogen can also reduce the sensitivity of hair follicles to androgens, minimizing the impact of androgens on hair thinning. Low levels of either estrogen or progesterone should be addressed if you are suffering from the loss of hair.

Lab Testing for PCOS Hair Loss

If you are unsure of your hormone levels, talk to your provider about obtaining comprehensive labs to evaluate them.

Beginning of your cycle

1. Total Testosterone
2. Androstenedione
3. Free Testosterone
4. Sex Hormone-Binding Globulin (SHBG)
5. Dehydroepiandrosterone Sulfate (DHEA-S)
6. Follicle-Stimulating Hormone (FSH)
7. Luteinizing Hormone (LH)

5-7 days after ovulation

1. Estradiol
2. Progesterone

If you do not ovulate or have irregular cycles, you can test at any time.

The Role of Diet in Managing PCOS Hair Loss

Diet plays a significant role in managing PCOS hair loss. Making certain dietary modifications can help regulate your hormone levels and promote hair regrowth. Here are some dietary tips to consider:

1. Choose whole, nutrient-dense foods: Opt for a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. These foods provide essential nutrients that support healthy hair growth.
2. Fiber-Rich Foods: Include plenty of fiber-rich foods like fruits, vegetables, and whole grains. Fiber can help regulate blood sugar and insulin levels, which is particularly important in managing PCOS.
3. Include anti-inflammatory foods: Incorporate foods that have anti-inflammatory properties, such as fatty fish (salmon, mackerel), nuts, seeds, and leafy greens. Chronic inflammation can contribute to hair loss, so reducing inflammation through your diet can be beneficial.
4. Biotin-Rich Foods: Biotin deficiencies are rare, but if you discover your biotin levels are low you can increase biotin in your diet. Add foods such as eggs, nuts, seeds, legumes, and whole grains to your meals.
5. Limit Processed Foods and Sugars: Minimize the consumption of processed foods and sugary snacks. These can contribute to insulin resistance and may exacerbate hormonal imbalances associated with PCOS.
6. Consider a low glycemic index (GI) diet: Foods with a low GI, such as whole grains, legumes, and non-starchy vegetables, can help regulate blood sugar levels and insulin resistance, which are common issues in PCOS.
7. Avoid under-eating: Hair growth is a metabolically active process that requires an adequate supply of energy and essential nutrients. Not consuming enough calories and nutrients to meet the body’s needs, can lead to hair loss.

Lifestyle Changes to Improve Hair Regrowth in PCOS

In addition to dietary modifications, certain lifestyle changes can support hair regrowth in PCOS. Here are some tips to incorporate into your daily routine:

1. Manage stress: Chronic stress can worsen hormonal imbalances and contribute to hair loss. Incorporate stress management techniques such as exercise, meditation, or deep breathing exercises to reduce stress levels.
2. Get regular exercise: Engaging in regular physical activity can help regulate hormone levels, improve blood circulation, and reduce insulin resistance. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
3. Practice good hair care habits: Limit chemical treatments and excessive heat styling. Be gentle when brushing or combing your hair. Consider using a wide-toothed comb or a brush with soft bristles ⁶.
4. Rosemary Oil: Rosemary oil is believed to improve circulation to the scalp, reducing DHT levels, and providing antioxidant benefits. This helps to support the health of hair follicles and minimize hair loss.
5. Melatonin Spray: Melatonin isn’t just known for its sleep benefits. Melatonin is also used for its antioxidant effect that can help fight follicle damage.
6. Avoid Parabens and Phthalates: Avoiding parabens and phthalates in hair care products is advisable due to concerns about their potential endocrine-disrupting abilities. Opting for paraben-free and phthalate-free hair products can help you reduce exposure.
7. Get enough sleep: Prioritize quality sleep as it plays a crucial role in hormonal balance and overall well-being. Aim for 7-8 hours of uninterrupted sleep each night.

Weight Loss and Hair Loss in PCOS

While weight loss can have a positive impact on PCOS-related symptoms, it can have negative impacts as well. Excess weight can exacerbate hormone imbalances and insulin resistance, leading to increased hair loss. However, some weight loss measures can exacerbate hair thinning. Chronic dieting, food restrictions, and caloric deficits increase the risk of being deficient in nutrients and the energy needed to protect hair from loss.

If weight loss is a goal for you, consider working with a registered dietitian or nutritionist who specializes in PCOS. They can help create a personalized meal plan that supports your goals while ensuring you have adequate nutrient intake for healthy hair growth.

PCOS Hair Loss with Dr. Fiona McCulloch

Early in my health coaching career I hosted a podcast that amplified PCOS voices. I would use that platform as a safe space for PCOS warriors to share their stories and for experts to educate on ways to mange this condition.

I was fortunate to interview Dr. Fiona McCulloch. Dr. McCulloch, author of the amazing book 8 Steps to Reverse Your PCOS, and I discussed PCOS hair loss as it is something she is greatly passionate about. She shared the many ways you can address hair loss naturally.

Listen to this interview below:

Your Journey to PCOS Hair Regrowth

PCOS hair loss is challenging, but solutions and support exist. Understanding the causes, exploring treatments, making lifestyle changes, and seeking professional help empower you in the journey toward hair regrowth.

Start early to manage hair loss effectively. Remember, experiences vary, and treatments like transplants or wigs may suit different individuals. Focus on personalized solutions, be patient, and with the right approach, regain confidence, and promote healthy hair growth despite PCOS.

If you’re experiencing PCOS-related hair loss, don’t hesitate to reach out, and let’s Start Your PCOS Hair Regrowth Journey together!

Sources:

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