One of the most popular forms of exercise is weight training which has a number of benefits, not to mention it improves strength, muscle tone and fitness. But there are some fears that weight training can cause hair loss. This is a particularly pertinent question for those who are losing or thinning hair and are pondering whether their workout routine could be to blame.
In this article, we will discuss the relationship between weight training and hair loss, and how exercise and hair health are related.
Understanding Hair Loss
Before going into weight training and hair loss, it is best to know what causes hair loss in general.
There are many causes of hair loss:
- Genetics: Hair loss due to male and female pattern baldness is the most common, and is largely genetic.
- Hormonal Changes: Hair thinning can also be a result of hormonal fluctuations, like those that happen during pregnancy, menopause or as a result of some medical conditions.
- Stress: Telogen effluvium is a temporary type of hair loss triggered by physical or emotional stress, when more hair follicles enter the resting phase.
- Diet and Nutrition: Hair loss can also be caused by poor nutrition, such as a deficiency in vitamins and minerals.
- Health Conditions: Hair loss can be caused by certain medical conditions, such as thyroid disorders, autoimmune diseases, and scalp infections.
Is Weight Training a Cause of Hair Loss?
While weight training itself is not the cause of hair loss, it has been associated with a few indirect factors that could play a role in hair shedding or thinning.
Here are some of the possible relationships between weight training and hair loss:
Weight Training Induces Hormonal Changes
The main concern with weight training and hair loss is that it can affect hormones, such as testosterone and dihydrotestosterone (DHT). DHT is a derivative of testosterone and is integral to male pattern baldness (androgenetic alopecia). According to some studies, high amounts of testosterone and DHT can lead to hair thinning in people who are predisposed genetically.
- Testosterone and DHT: Intense resistance training can cause a temporary increase in testosterone levels. This could potentially increase DDT levels over time, which may then lead to hair thinning in those who genetically have male or female pattern baldness.
- Steroid Use: Anabolic steroids, which are sometimes taken by bodybuilders and athletes to enhance muscle growth, can raise testosterone and DHT levels dramatically. It is well known that steroid use can cause a person to lose hair, and many people have experienced rapid thinning of their hair as a side effect.
Increased Stress and Hair Loss
Hair loss is known to be a stress trigger, and can be caused by a condition called telogen effluvium, which causes more hair follicles to enter the resting phase and drop out. Physical stress on the body may be caused by intense weight training or overtraining, which in some individuals may lead to hair loss.
- Overtraining Syndrome: It’s where you are training too hard with too little recovery. This can cause excessive physical stress on the body, which can result in hair loss.
- Cortisol: When we are stressed, our cortisol levels go up, and cortisol is the hormone that turns on the body’s ‘fight or flight’ response. Chronic high levels of cortisol can be associated with thinning hair and poor hair growth.
Nutritional Deficiencies from Intense Workouts
Hair health is dependent on a well-balanced diet and weight training could add extra strain to your body’s need for nutrients. If your diet is not adequate for what you are training, you may develop deficiencies in vitamins and minerals which are important for healthy hair growth.
- Iron Deficiency: Iron requirements may increase with weight training, and an iron deficiency can lead to hair thinning. Menstruation makes women more prone to iron deficiency and hair loss.
- Protein Deficiency: Hair follicles are comprised of keratin, a type of protein, which is why protein is important to hair health. If you are not eating enough protein to support your weight training, your hair may suffer.
- Other Nutrients: Hair growth can also be affected by lack of vitamins and minerals such as vitamin D, B vitamins, zinc, and biotin. Hair loss is one of the most common causes of nutritional deficiencies.
Scalp Health and Hair Loss
Weight training itself doesn’t affect scalp health, but the act of sweating during intense exercise and poor scalp hygiene have been linked to hair loss if not addressed.
- Sweat and Scalp Health: Sweating during intense exercise can clog your hair follicles if you do not wash the sweat away promptly. Scalp irritation, clogged pores, and even conditions like dandruff or folliculitis can result from this, which could also cause hair loss.
- Wearing Tight Headgear: If you wear a tight headband, hat, or helmet while weight training, it may cause friction on your scalp and result in a form of hair loss known as traction alopecia. This is when the hair follicles are damaged due to constant pulling or friction on the hair.
How to Prevent Hair Loss While Weight Training
If you’re concerned about hair loss but still want to maintain a regular weight training routine, there are several steps you can take to minimize the risk:
Maintain Hormonal Balance
- Avoid excessive use of anabolic steroids, as they can significantly increase the risk of hair loss due to elevated testosterone and DHT levels.
- Consider speaking with a healthcare provider or endocrinologist if you suspect that your weight training routine is affecting your hormone levels.
Manage Stress and Avoid Overtraining
- Avoid overtraining by ensuring you have proper rest and recovery days in your workout schedule. Allow your body adequate time to recover between sessions.
- Practice relaxation techniques such as yoga, meditation, or deep breathing exercises to manage stress levels and reduce cortisol production.
Focus on Nutrition
- Ensure you’re consuming a well-balanced diet that includes a variety of vitamins and minerals to support healthy hair growth. A diet rich in fruits, vegetables, lean proteins, and healthy fats can help improve both your performance in the gym and the health of your hair.
- If you’re experiencing hair loss, consider consulting a nutritionist to address any potential deficiencies, such as iron or protein.
Prioritize Scalp Health
- After intense workouts, make sure to wash your hair to remove sweat and avoid clogged pores. Use a gentle shampoo to avoid irritating the scalp.
- If you wear headgear, make sure it fits properly and is not too tight. This will reduce the risk of friction-related hair loss.
Be Patient and Focus on Recovery
- Hair loss due to overtraining or stress-induced telogen effluvium is typically temporary. If you notice hair shedding after an intense training period, give your body time to recover and focus on stress management and proper nutrition.
