In our modern societies, hair loss is an increasingly common problem, affecting both men and women. Several factors linked to our current lifestyle contribute to the worsening of this phenomenon: stress, unbalanced diet and lack of sleep lead to nutritional deficiencies which compromise hair health. However, by adopting a diet better suited to our needs, such as my protocol, it is possible to counter these effects and promote healthier hair.
The causes of hair loss in our modern societies
1. Stress and its impact on hair
Chronic stress, whether from work, daily life, or social pressures, leads to a continued release of cortisol, a hormone that disrupts hair growth cycles. During periods of prolonged stress, the body redirects its resources towards vital functions, to the detriment of hair follicles, which can cause massive hair loss. This phenomenon, called telogen alopecia, generally appears three months after a period of intense stress.
It is important to note that stress does not need to feel like a particularly intense situation to affect hair health. Just getting up with an alarm, living in the city, driving, working, and looking at screens puts prolonged stress on the body, contributing to chronically high cortisol levels.
2. Lack of sleep and hair health
Lack of sleep directly affects cell regeneration, including that of the cells responsible for hair growth. During sleep, the body produces growth hormones essential for the renewal of hair follicles. Poor sleep, regular deprivation or even staggered working hours, such as those found in the medical sector, can disrupt this process and contribute to hair loss.
3. Modern diet: a lack of essential nutrients
Our modern diets, often high in processed foods, sugar and saturated fats, are low in nutrients essential for hair health. Restrictive diets, snacking and lack of food variety can lead to deficiencies in vitamins and minerals essential for hair growth. Among these nutrients, the most important are:
- Iron: Iron deficiency reduces oxygenation of hair follicles, leading to hair loss.
- Protein: Hair is made primarily of keratin, and a lack of protein slows its growth.
- Zinc: this mineral is essential for the regulation of hormones and the repair of hair tissue.
- B vitamins: particularly biotin (B7), often associated with good health hair.
Vitamins and nutrients to favor for better hair health
1. Iron and zinc: essential minerals
Iron is essential for the production of red blood cells and the oxygenation of tissues, including hair follicles. Iron deficiency, common in women due to menstruation, is often linked to hair loss. Zinc, for its part, regulates hormones and promotes the repair of scalp tissues. It is therefore crucial to include foods rich in iron and zinc in your diet.
2. Proteins and amino acids
A diet rich in protein is essential for the production of keratin, the main component of hair. Amino acids, such as leucine and cysteine, are particularly important. A daily intake of isolated or fermented animal or plant proteins can greatly help maintain hair strength and growth.
3. B vitamins
B vitamins, notably biotin (B7) and B12, play a role key role in cellular energy production and scalp cell renewal. Biotin is often recommended to stimulate hair growth and prevent hair loss.
4. Vitamin D and Omega-3
Vitamin D promotes the creation of new hair follicles and helps prevent certain forms of alopecia. omega-3s, found in oily fish like salmon and sardines, help hydrate the scalp and maintain optimal hair health. Taking fish oil or vitamin D supplements may be recommended for those who are unable to obtain sufficient amounts of these nutrients through diet.
How the “Totem diet” can help in the long term
The Totem diet, by focusing on an anti-inflammatory diet, helps reduce internal stressors that damage hair follicles. This diet also optimizes the absorption of essential nutrients, which promotes better long-term hair health.
1. An anti-inflammatory diet to limit hair loss
Systemic inflammation, often caused by poor diet or oxidative stress, can worsen hair loss. The diet excludes inflammatory foods like industrial oils, refined sugars and processed grains. This approach helps reduce inflammation, creating a more favorable environment for hair growth.
2. Optimization of digestion and absorption of nutrients
One of the benefits of the protocol is improved digestion. By emphasizing foods that promote good intestinal balance and eliminating those that are difficult to digest (like grains and legumes), this approach allows for better absorption of nutrients essential to hair health. This ensures that vitamins and minerals such as iron, zinc and protein are well assimilated and used by the body to promote hair growth.
