Your baby has been home for three months, and you’re settling into life with a newborn. You cherish your 3-minute showers because they’re the few moments you have to yourself. But now, as you wash the who-knows-what out of your hair, it has started coming out by the fistful! What is happening?!
Postpartum hair loss is a natural response to the hormonal changes that happen after childbirth, and studies show it happens to over 90% of new moms about three months after giving birth.
Let’s look into the how, the why, and what to do with your ‘do so you can navigate this stage with simple lifestyle changes that can promote hair health.
Hair phases and hormones
Hair grows and sheds in four phases:
- Anagen: This is the growth phase. Up to 90% of your hair follicles are in this phase at any given time for about 2-7 years.
- Catagen: This transition phase lasts about 2 to 3 weeks. Hair follicles shrink and prepare for the next stage.
- Telogen: This is the resting phase where the hair growth stops and the hair stays put in the follicle. This phase lasts around 3 to 4 months.
- Exogen: After those 4 months, the follicle can’t hold the hair anymore and the hair falls out. With a healthy scalp, the follicle fully regenerates leading to strong hair growth as the cycle restarts.
These phases are controlled by the endocrine system, a network of glands and organs that produce, store, and release hormones into the bloodstream. Major glands of the endocrine system include the thyroid, adrenal glands, pituitary gland and ovaries.
During pregnancy, the endocrine system undergoes significant changes to support the developing fetus. One of these changes is the increase in estrogen levels, which prolongs the anagen (growth) phase, resulting in less shedding and thicker hair. About three months after delivery, estrogen levels drop, causing more hairs to enter the telogen (shedding) phase simultaneously. To compare, the average scalp has 80 thousand to 120 thousand strands of hair, and it’s normal to lose about 100 a day. During postpartum hair loss, it doubles to 200 per day. As if sleepless nights weren’t enough, now you’re shedding like a Husky in summer!
What to expect postpartum
Postpartum hair loss typically lasts about six months, so your hair should be back to its regular growth cycle by your baby’s first birthday. But everyone’s body is unique, and some moms have found it can last up to two years.
Until then, it’s important to treat your hair with extra-special care to keep it strong and healthy with easy hairstyles, gentle products and the right nutrients.
Necessary nutrients
After giving birth, your body undergoes significant changes, and nutrient levels can be affected as the body adjusts to postpartum demands. It can be tough to find the time to eat right while caring for an infant, so let’s look at the most commonly lacking nutrients in new moms and some easy foods to help you get that nutritional boost.
Iron
Blood loss during childbirth can lead to an iron deficiency, which can cause symptoms like fatigue and affect hair health.
Foods that are rich in iron include: Spinach, dried apricots, and fortified cereals.
Calcium
Breastfeeding can deplete calcium stores, which is essential for bone health and hair strength.
Foods that are rich in calcium include: Yogurt, cheese sticks, and almonds.
Vitamin D
Crucial for calcium absorption and overall health, low levels of vitamin D can impact hair health.
Foods rich in vitamin D include: Salmon, fortified milk, and mushrooms.
Omega-3 fatty acids
Important for skin, brain, heart, eyes and hair health.
Foods rich in omega-3 fatty acids include: Salmon, chia seeds, walnuts and canned sardines.
B vitamins (including biotin)
Essential for energy metabolism and hair health, since vitamin B deficiencies can lead to hair loss.
Foods rich in B vitamins include: Eggs, bananas and whole grain bread.
Zinc
This mineral is important for immune function and hair health. Low levels can contribute to hair shedding.
Foods rich in zinc include: Pumpkin seeds, chickpeas and Greek yogurt.
Protein
Necessary for overall tissue repair and growth, including hair follicles.
High protein food options include: Chicken breast, cottage cheese and eggs.
For days when you don’thave time to eat more than a few granola bars, Orange Naturals’ Hair Bliss has many of these hair-healthy nutrients in one softgel and is clinically proven to help reduce hair loss and improve hair health. It’s formulated with millet seed extract, wheat extract (gluten-free), zinc, biotin and vitamin B6. Here’s how our Hair Bliss formula works:
- Millet seed extract contains essential amino acids and minerals that nourish hair follicles, encouraging stronger hair growth.
- Wheat extract is rich in proteins and peptides that hydrate and repair hair, improving texture and strength.
- Zinc regulates oil glands around hair follicles, helping with growth and repair while reducing hair loss.
- Biotin enhances keratin production, which improves hair thickness, strength and overall shine.
- Vitamin B6 supports protein metabolism and red blood cell production, ensuring hair follicles receive necessary nutrients and oxygen.
And make sure you stay hydrated! Research shows that even mild dehydration can reduce blood flow to your skin and hair follicles. So, if you want your hair to thrive, keep sipping that water!
Gut health and hair
To ensure your body can absorb all these nutrients, you’ve got to keep your gut in good shape. Physical changes, sleep disturbances and stress are all closely linked to gut health, impacting digestion, recovery and emotional well-being. A diverse and balanced gut microbiota supports better nutrient absorption and synthesis of vitamins and minerals beneficial for hair growth. Getting your gut in a good place requires help from probiotics.
Probiotics are living beneficial bacteria that support digestion, enhance nutrient absorption and strengthen the immune system by balancing the gut flora and preventing the growth of harmful bacteria. Try these probiotic foods for best results:
- Yogurt with berries
- Kefir with banana
- Sauerkraut with asparagus
- Kimchi with garlic
- Miso soup with seaweed
Stay stylin’
Postpartum hair loss tends to thin out most noticeably along the hairline. Here are some easy and stylish ways to hide thinning hair and keep it healthy while you wait for it to fill back in.
Try:
- Classic bandana or hair wrap to keep everything in place.
- Blunt bangs to hide the hairline.
- Loose, messy mom-bun.
- Clip-in hair extensions for fullness.
- A cute baseball hat.
- Add layers for volume.
- Silk pillowcases to reduce frizz and prevent breakage.
Avoid:
- Tight hairstyles that pull at the root.
- High stress – some quick and simple relaxation techniques can do wonders.
- Heat styling tools, which can cause dryness and breakage.
- Chemical treatments and harsh products that weaken hair over time.
- Overwashing, which strips hair of its natural oils.
The most important thing you can do is be patient with your hair. Navigating postpartum hair loss can be challenging, but you’re not alone and it won’t last forever. Understanding hair growth phases, hormonal changes and the essential nutrients needed to maintain healthy hair can make a big difference. Celebrate small victories, stay positive and know you’re doing an incredible job. Here’s to healthy, happy hair and enjoying precious moments with your little one!
Sources:
Investigation of exacerbating factors for postpartum hair loss: a questionnaire-based cross-sectional study
Investigation of exacerbating factors for postpartum hair loss
Postpartum Hair Loss
What Are the Four Stages of Hair Growth?
Overview of the Endocrine System
Pregnant women are missing vital nutrients needed for them and their babies – and situation could worsen with plant-based foods
15 Vitamin B-6 Rich Foods
The 4 Best Treatments for Postpartum Hair Loss
Postpartum Gut Health: A Guide for New Mothers
The Best Recommendations For Postpartum Hair Loss
In Situ Synthesis of Keratin and Melanin Chromophoric Submicron Particles
