Thinning hair isn't just a surface-level issue - it's often your body's way of saying something's not quite right here.
We recently spoke with local women's health doctor Dr Melecia Botes, who reminded us that hair health is closely tied to overall well-being. It's not just about products or styling tools - your internal health plays a massive role. Low iron, gut imbalances, autoimmune conditions, certain medications, and daily stress can all affect your hair more than you might realise.
The good news? Once you understand what's going on, you can make small changes that have a big impact - starting with your nutrition, daily habits, and how you care for your body as a whole.
1. Iron: The Unsung Hero of Hair Health
It might not just be stress if you're constantly tired and noticing more hair shedding than usual. Dr Botes pointed out that low iron - especially common in women - is one of the most common causes of hair loss. Iron helps carry oxygen to your cells, including the ones responsible for growing hair. When levels are low, your hair is often one of the first things to suffer.
Tip: Ask your GP to check your ferritin levels (your iron storage). If they're low, add more iron-rich foods like red meat, lentils, spinach, and pumpkin seeds, or take a supplement if advised.
2. Balanced Diet = Stronger Strands
Hair is mostly protein, so what you eat really does matter. If your meals lack key nutrients, your hair can become brittle, dry, or stop growing properly. And it's not just about what you eat - it's about whether your body can actually use those nutrients.
Focus on:
- Protein (eggs, fish, tofu, chicken)
- Healthy fats (avocados, olive oil, nuts)
- Essential vitamins and minerals (B12, vitamin D, zinc, biotin, and iron)
Your body prioritises survival, not hair growth. So, if you're running low on key nutrients, your hair ends up low on the priority list. Nourish your body well, and your hair will respond.
3. Your Gut Might Be Sabotaging Your Hair
You could be eating all the right foods, but your gut won't absorb the nutrients your hair needs if your gut's not in good shape. This is where many people get stuck - they're making healthy choices but not seeing the benefits because their digestion isn't working efficiently.
Dr Botes explained that gut health plays a major role in your hair's behavior. Digestive issues like bloating, reflux, or constant discomfort could indicate an inflamed gut lining or an imbalanced microbiome. Two common culprits? Parasites and candida overgrowth. Both can quietly thrive in the gut and interfere with nutrient absorption, especially regarding minerals like iron and zinc - which are crucial for hair growth.
Tip: Support your gut by eating fermented foods (such as yoghurt, kimchi, or sauerkraut), drinking plenty of water, getting enough fibre, and cutting back on ultra-processed foods. And if symptoms continue, speak to a health professional - testing and treatment can make a huge difference.
4. Autoimmune Issues & Hormone Imbalances
Hair loss isn't always linked to diet. Sometimes, it's a result of autoimmune conditions or hormonal imbalances. Issues like thyroid disorders or alopecia areata can lead to thinning hair or patchy loss - and they often go unnoticed for a while, especially in women.
Suppose you also deal with fatigue, mood swings, weight changes, or irregular periods. In that case, it's worth asking your GP for a hormone and autoimmune panel to rule out underlying conditions.
5. Medication Side Effects
It's easy to overlook the medicines you're taking, but some could affect your hair. Common culprits include certain contraceptive pills, antidepressants, acne treatments, and more.
If you've recently started something new and noticed changes in your hair, don't ignore it - bring it up with your doctor. A simple adjustment might make a difference.
6. Stress, Sleep, and Lifestyle Stuff
Let's face it - modern life can be full-on. But when stress becomes a daily norm, your body goes into protection mode. Hair growth? Not exactly a top priority. Ongoing stress, poor sleep, intense exercise, and not allowing time for recovery can all trigger shedding.
And for women, your menstrual cycle plays a role here, too. Different phases affect your energy, recovery time, and even your hair. During the luteal phase (the week or two before your period), your body naturally needs more rest and nourishment. If you push through with high-intensity workouts, too little sleep, or a packed calendar, your system may become overwhelmed - and your hair might take the hit.
Tip: Tune in to your body. Prioritise sleep, build in rest days and adjust your schedule according to where you are in your cycle. Your body isn't being difficult - it's asking for what it needs.
Bottom Line?
Your hair is often a reflection of your inner health. If something's off, your hair will usually show it first. The fix isn't always in a serum or supplement - it often starts with food, rest, and treating your body with care.
And here's a bonus tip from Dr Botes: if you see a little white bulb at the end of a fallen hair, don't panic - it's a positive sign. It means your hair has naturally reached its shedding phase (called Exogen), not falling out due to stress or deficiency.
But if the shedding feels constant, your scalp is changing, or your hair isn't behaving like it used to, it could be your body waving that red flag again. Pay attention - and give it the support it needs.
