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With new entrants in the dieting and fitness landscape, one practice that has stood the test of time is “intermittent fasting”. Innumerable people around the world have seen tangible results by following this practice, however, a recent discovery may have you feeling dejected. Research published in the Cell Press Journal has discovered a link between hair loss and intermittent fasting.
This calls for constructive measures for those dealing with hairfall. Let’s see what the researchers have discovered and top foods that you can include in your daily meals to regrow your hair– to shed light on the same, we at OnlyMyHealth connected with Dr Ritika Dua, Clinical Dietitian and Ayurveda Expert, Diet And Health Clinic, New Delhi, who shared a comprehensive list of 10 foods that could aid in hair regrowth.
What Was The Basis Of The Study?
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The researchers designed this recent study to explore how intermittent fasting affects skin tissues and hair growth. Previous research had shown that fasting benefits stem cells linked to blood, intestines, and muscles, but the impact on skin and hair remained a mystery.
The team had assumed that fasting might improve skin regeneration, but what they found was surprising: fasting disrupted the normal function of hair follicle stem cells (HFSCs), delaying hair growth.
What Is Intermittent Fasting?
Intermittent fasting can be done in a variety of ways, but they all revolve around selecting consistent times to eat and fast. For example, you could try eating only for eight hours a day and fasting the rest of the time.
Alternatively, you could decide to have just one meal per day, twice a week. Schedules for intermittent fasting vary widely. You only eat during certain times when you are intermittently fasting.
According to research, there may be health advantages to eating only one meal a few days a week or fasting for a specific number of hours each day. Remember that different people may react differently to intermittent fasting.
[Consult your physician if, after beginning intermittent fasting, you begin to experience unexpected headaches, nausea, or anxiety.]
What Did The Researchers Discover?
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Participants followed an 18-hour daily fasting routine, and their hair growth rate was monitored. After 10 days, hair growth slowed by an average of 18% compared to those who ate without restrictions.
While the effect was less pronounced than in mice (majority of the study was conducted on mice, and was later replicated on humans), due to humans’ slower metabolism; the results suggest fasting may still impact hair growth in people.
Why Does Hair Growth Slow Down During Fasting?
During fasting, the body burns fat instead of glucose for energy. This process releases free fatty acids, which flood the hair follicles. These fatty acids generate harmful molecules called reactive oxygen species (ROS), causing oxidative stress that leads to cell death in HFSCs. Essentially, the stem cells that should be growing new hair get overwhelmed and start dying off.
Interestingly, not all stem cells in the skin are equally affected. Epidermal stem cells, responsible for maintaining the skin barrier, remained resilient during fasting due to their higher antioxidant capacity.
RELATED: What Is Skin Fasting? How Does This Skin Care Trend Help For Clear Skin!
Top 10 Foods To Boost Hair Regrowth
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As per our expert clinical dietician, Dr Dua, you should include these foods to your daily meals to have healthy and regrown hair very soon. Dr Dua has also highlighted selective benefits of consuming these foods, placing emphasis on how they work in the right direction.
- Eggs: Rich in protein and biotin, essential for promoting hair growth and strengthening hair strands.
- Spinach: Packed with iron, vitamins A and C, which nourish the scalp and improve hair health.
- Sweet Potatoes: High in beta-carotene, supporting sebum production to keep the scalp moisturized.
- Nuts (Almonds, Walnuts): Provide omega-3 fatty acids and zinc, which promote strong, healthy hair.
- Seeds (Flaxseeds, Sunflower Seeds): Loaded with vitamin E and omega-6 fatty acids, essential for scalp health and reducing hair fall.
- Coconut Water and Oil: Coconut water hydrates the scalp, while coconut oil improves scalp health and hair texture.
- Greek Yogurt: A great source of protein and vitamin B5, which strengthens hair and prevents breakage.
- Lentils: Provide folic acid to promote cell renewal and improve blood flow to the scalp.
- Kalonji (Black Seeds): Contains essential nutrients like omega-3, omega-6 fatty acids, and antioxidants that strengthen hair follicles, reduce hair fall, and promote regrowth.
- Curry Leaves: Rich in beta-carotene, proteins, and antioxidants that nourish hair, prevent hair thinning, and improve scalp health.
How Can You Get The Best Of Both Worlds?
In a press release, senior author of the study emphasises that these findings shouldn’t discourage people from intermittent fasting. The practice still offers numerous health benefits, including improved metabolism and stress resistance. Simultaneously, include the aforementioned foods in your diet and consistently maintain it.
However, it’s important to be aware of potential side effects, especially if you notice changes in hair growth patterns. If you’re considering intermittent fasting and are concerned about hair loss, speak to your doctor or a nutritionist. Awareness, balance, and a healthy dose of antioxidants might just help you get the best of both worlds.