Can Too Much Exercise Lead to Hair Loss?

What is the Relationship Between Intense Exercise and Hair Loss?

We know that regular exercise improves quality of life, stabilizes blood pressure, helps control weight and prevents many serious health problems such as cancer and heart attacks. Many scientific studies have also shown that exercise fights not only physical diseases but also psychological disorders. It has also been proven in various studies that individuals who are physically active are less depressed and have less anxiety disorders than those who lead sedentary lives, but the exercises mentioned here are not overly strenuous ones. Excessively intense exercise and sports that expose the body to excessive stress can be harmful to health.

Intense exercise can cause hair loss. Hair loss is one of the biggest problems for those interested in bodybuilding. Non-genetic hair loss due to strenuous exercise is usually temporary. When the source of stress (excessive exercise) is removed, the hair returns.

Regular and balanced exercise is one of the important factors we control for health. Regular exercise is known to strengthen the hair. Exercise increases blood circulation in the scalp, which makes the hair follicles stronger and prevents hair loss. Excessive exercise reduces the level of estrogen in the body, causing more DHT hormone to be secreted. The hormone DHT is one of the main causes of hair loss. In addition, excessive exercise can lead to anemia, which can also cause hair loss. The salt released as a result of sweating remains on the scalp and the high chlorine content in swimming pools can also cause hair loss.

Regular aerobic exercise can prevent hair loss by suppressing the DHT hormone. A study by the University of Florida found that free radical production decreased by 13% in individuals who exercised regularly, which may delay hair graying. Exercise combats stress by increasing serotonin production in the body. Reduced stress levels make hair stronger and healthier. In addition, the sweating of the scalp as a result of exercise opens the hair follicles and creates a favorable environment for new hair growth.

What Should I Do to Maintain Hair Health?

Proper Nutrition and Supplements

Proper nutrition is vital for healthy hair. When hair follicles do not get enough of the nutrients they need, they become weak and hair loss can occur. Key nutrients that support hair health include protein, iron, zinc, omega-3 fatty acids and vitamins (especially vitamins A, C, D, E and B complex vitamins).

Protein: Eat high-protein foods such as meat, fish, eggs, dairy products and legumes.

Iron: Include red meat, spinach, lentils and other iron-rich foods in your diet.

Zinc: Choose zinc-rich foods such as pumpkin seeds, chickpeas and cashews.

Omega-3: Eat foods containing omega-3 fatty acids such as salmon, flaxseed and walnuts.

Vitamins: Increase your vitamin intake by eating a variety of fruits and vegetables.

If necessary, you can use multivitamins or specific hair health supplements as recommended by your doctor.

Stress Management

One of the main triggers of hair loss is largely due to stress.Under intense stress, your body’s hormonal balance can be disrupted, which can lead to hair loss. You can practice various relaxation techniques and activities to manage stress:

• Yoga and Meditation: These techniques calm your mind and reduce stress.
• Taking up a Hobby: Engaging in activities you enjoy can help reduce your stress levels.
• Regular Sleep: Good quality sleep makes the body more resilient to stress.
• Exercise: Regular physical activity is effective in combating stress by increasing endorphin levels.

Hair Care Tips

Proper hair care will keep your hair healthy and help prevent it from falling out:

Gentle Washing: Wash your hair with gentle shampoos and avoid using too hot water.

Avoiding Frequent Washing: Avoid washing your hair every day; 2-3 times a week is usually enough.

• Use Natural Products: Choose chemical-free, natural hair care products.
• Avoiding Excessive Heat: Avoid excessive use of tools such as hair dryers, straighteners and tongs.
• Scalp Massage: Regular scalp massage increases blood circulation and strengthens hair follicles.
• Hairstyles: Avoid tying your hair too tightly; this can damage the hair follicles and cause hair loss.

Balanced Exercise Program

A balanced exercise program is of great importance for both your general health and your hair health. While excessively intense exercise can cause hair loss, regular and balanced exercise supports hair health.Strive to engage in a minimum of 150 minutes of moderate cardio workouts weekly.. This can include activities such as walking, swimming, cycling or dancing. Pay attention to the rest periods your body needs during exercise and try not to overdo it. Regular exercise improves blood circulation, nourishes the scalp and strengthens the hair follicles.