What to Eat to Prevent Hair Loss After Pregnancy

New mothers often experience postpartum hair loss, which can recur. It is totally normal to become a little alarmed because it looks like there are more strands of hair coming out than usual, especially when brushing or washing. The excellent news? This kind of hair fall is a temporary phase in most cases, and the food you eat can be instrumental in deciding how fast your hair is going to heal. Getting the correct nutrients is one of the ways you can work with hair follicles, hair regrowth, and improve general scalp health conditions.

What to eat in order not to lose hair after pregnancy, and how to nourish your body and hair from the outside, will be the next step of our discussion.

Reasons for Hair Loss after Pregnancy

During pregnancy, elevated estrogen levels cause hair to stay in the growth (anagen) phase, which is the reason more women have thicker and glossier hair. However, after birth, estrogen levels fall off very rapidly. This effect makes hair follicles change into the resting (telogen) phase more, and accordingly, the hair loss goes further and is termed telogen effluvium.

The phenomenon generally lasts from 2-4 months postpartum and up to 6-12 months. To be truthful, it is not entirely preventable, still, through the correct nutrition, the loss of postpartum hair can be softened and shortened in time.

Also Read: are hormones also responsible for hair growth and care

Best Nutrients to Support Hair Health After Pregnancy

1. Protein

Initially, hair is mostly composed of keratin, which is a type of protein. Low protein intake is often linked to stunted hair growth and significant hair loss.

Eat more: Eggs, lean meats, poultry, fish, lentils, chickpeas, Greek yogurt, tofu.

2. Iron

Iron deficiency is a typical aftereffect of having a baby, and it is mostly due to the blood loss during the delivery process. The result of a blood loss during childbirth can affect the iron level in the blood, which in turn could limit the oxygen supply to the hair follicles, thus weakening them.

Eat more: Spinach, red meat, lentils, pumpkin seeds, fortified cereals, raisins.

Tip: Pair iron-rich foods with vitamin C (like oranges or bell peppers) to boost absorption.

3. Biotin (Vitamin B7)

Biotin is one of the major regulators of keratin production in the body and is also responsible for the strengthening of hair and nails.

Eat more: Eggs (especially yolks), almonds, walnuts, sweet potatoes, avocados, seeds.

4. Zinc

Zinc is a nutrient that is necessary for tissue repair, and it also nourishes the oil glands that are located around the hair follicles. One of the symptoms of the lack of zinc is hair thinning.

Eat more: Chickpeas, pumpkin seeds, cashews, beef, yogurt, whole grains.

Also Read: how to take care of your hair after bleaching

5. Vitamin D

This vitamin aids hair follicle regeneration. Most women tend to experience a lack of vitamin D after giving birth due to less exposure to the sun.

Eat more: Fatty fish (salmon, mackerel), egg yolks, mushrooms.

Tip: Consider vitamin D supplements after discussing with your doctor.

6. Omega-3 Fatty Acids

Omega-3s moisturize the scalp and have anti-inflammatory properties, which result in better hair root nourishment.

Eat more: Flaxseeds, chia seeds, walnuts, fatty fish, fish oil supplements.

7. Vitamin C

In addition to facilitating iron uptake, vitamin C also increases collagen synthesis, which is the component of hair structure that is most impacted by hair loss.

Eat more: Citrus fruits, strawberries, bell peppers, broccoli, and tomatoes.

8. Vitamin E

Vitamin E aids in improving circulation in the scalp and thus creates a good environment for hair growth.

Eat more: Sunflower seeds, almonds, spinach, avocados, olive oil.

9. Water

Hydrating adequately ensures that the nutrients get to the hair follicles and also aids in the process of cellular repair.

Drink plenty of: Water, coconut water, and freshly squeezed fruit juices.

Additional Diet Tips for New Moms

1: Eat balanced meals: Never skip any because your body needs constant energy and nutrients.

2: Snack smart: Take energy-boosting foods such as nuts, fruits, boiled eggs, or protein bars.

3: Don't follow crash diets: After birth is definitely not the time to reduce calories drastically. Restrictive eating can make hair fall even worse.

4: Maintain consistency: Changes in diet can take some weeks to show improvements, so continue with the same diet.

Also Read: how to take care of hair during menopause

Conclusion

Hair loss after giving birth is a temporary phenomenon, but a proper diet can greatly aid in your recovery. Eating a variety of foods that contain proteins, iron, vitamins, and healthy fats gives your hair the necessary nutrients and promotes regrowth. Keeping water levels in the body balanced and eating regularly with good food also helps the process by giving the body the necessary nutrients.

Do not forget that no woman's postnatal hair growth process is the same; some may be happy to see the new hair growing fast, but others may still have to wait a little. Do not go after crash diets and treat yourself to the necessary time as your body is in the process of healing. By feeding your hair and taking care of it with the right foods, it will get its strength, thickness, and brightness back step by step. The nourishment you give your hair is not only a key factor in its strength, but it also becomes a kind self-care gesture that benefits your whole body.