The causes of thinning hair are deeply related to lifestyle habits.
Male pattern boldness (AGA), in particular, is often caused by irregular lifestyle habits that lead to hormonal imbalance, which in turn leads to thinning hair.
Lack of sleep, unbalanced nutritional diets, and lack of exercise are thought to be major factors in the development of Male pattern boldness (AGA).
In particular, those who eat and sleep at different times of the day due to their occupations tend to develop irregular lifestyle habits and thus increase their risk of Male pattern boldness (AGA).
Conversely, if you can develop a regular lifestyle, it is possible to develop a constitution that will allow you to grow healthy, fuller hair.
In this issue, we will introduce some lifestyle improvement methods for those who are concerned about whether or not they have Male pattern boldness (AGA)!
What is Male pattern boldness (AGA)? What symptoms does it produce? The following article explains.
この記事で説明する内容は？
- Lifestyle habits that increase the Risk of thinning hair and Male pattern boldness (AGA).
- What lifestyle habits can prevent Male pattern boldness (AGA) and help with Thinning hair symptoms?
- Incorporate the Habit of checking Male pattern boldness (AGA) into Your life.
- Improve your Lifestyle for Healthier hair.
Kentaro Kato, Hospital director of Osaka AGA Kato Clinic group, specializing in comprehensive hair treatment. We specialize in cutting-edge treatments for a variety of clinically proven effective treatments for thinning hair and hair loss. Graduated from Faculty of Medicine, Kinki University in 2001 Worked at plastic surgery of Osaka Medical and Pharmaceutical University Hospital as an anesthesiologist from 2001 to 2005. Worked as a head of plastic surgery at major cosmetic surgery, Hair Transplant Department from 2005 to 2011. Opened Osaka AGA Kato Clinic in 2011. Japan Society of Plastic and Reconstructive Surgery, Regular Member. The Japanese Society for Regenerative Medicine, Regular Member. World Academy of Anti-Aging & Regenerative Medicine, Regular Member.
Lifestyle habits that increase the Risk of thinning hair and Male pattern boldness (AGA).
Lifestyle habits that tend to cause hair loss, especially Male pattern boldness (AGA), include;
- Lack of sleep
- Tobacco
- Alcohol
- Stress
- Wrong hair care
Each of these factors is described below.
Lack of sleep
Lack of sleep and sleep quality are believed to affect Male pattern boldness (AGA). Sleep deprivation causes a disturbance in the autonomic nervous system.
There are two types of autonomic nerves: the sympathetic nerves, which work under tension, and the parasympathetic nerves, which work when we are relaxed. A disturbance in the balance of these two nerves causes a hormonal imbalance. As a result, the function of internal organs and blood flow deteriorate, increasing the possibility of Male pattern boldness (AGA).
In addition, since many hormones necessary for hair growth are secreted during sleep, those who do not get enough sleep should be careful.
Tobacco
Smoking also increases the likelihood of Male pattern boldness (AGA).
Healthy hair grows when nutrients are delivered from capillaries to the hair matrix. However, when smoking, nicotine, an ingredient in cigarettes, constricts capillary vessels, which may prevent a stable supply of nutrients to the hair matrix.
As a result, the hair will lose its firmness and may become thinner.
Smoking cigarettes also tends to increase blood levels of the bad male hormone DHT (dihydrotestosterone), which increases the likelihood that it will lead to Male pattern boldness (AGA).
- Hair may lose its firmness and become thinner.
- DHT (dihydrotestosterone) concentration in hair tends to increase.
Since each person’s constitution is different, it cannot be said that smoking is necessarily directly linked to Male pattern boldness (AGA), but it is believed that there is a risk of adverse effects.
Alcohol
Alcohol also contains a risk of adverse effects on Male pattern boldness (AGA). When alcohol enters the body, it becomes a substance called “acetaldehyde”.
This acetaldehyde is broken down in the liver. A small amount of alcohol can break down acetaldehyde, but if a larger amount of alcohol is ingested than the liver can break down in time, acetaldehyde will remain in the blood.
Acetaldehyde is believed to promote an increase in the male hormone DHT (dihydrotestosterone), which causes Male pattern boldness (AGA).
In addition, if one drinks too much alcohol and goes straight to bed, leaving the scalp environment unsanitary, bacteria can multiply in the pores, causing thinning hair.
Alcohol has a stress-relieving effect when consumed in moderation, so it is best to drink alcohol only in moderation.
Stress
Stress is another factor that is thought to increase the risk of developing Male pattern boldness (AGA). This is because stress can disrupt the autonomic nervous system, causing symptoms such as organ dysfunction and insomnia.
Male pattern boldness (AGA) is a very important issue, but we should not think too much that we have to do something about our thinning hair.
It is also necessary to take steps to prevent Male pattern boldness (AGA) and have a positive attitude such as “I did what I had to do, so I will be fine“.
Alopecia areata is another example of alopecia that is highly related to stress. If you think you have Male pattern boldness (AGA), but in fact you have chronic alopecia areata caused by excessive stress, please consult an AGA clinic doctor if you experience symptoms of thinning hair, rather than judging it on your own.
Wrong hair care
One of the factors contributing to the progression of Male pattern boldness (AGA) is improper hair care practices. In particular, excessive irritation and inadequate care of the scalp can accelerate hair thinning.
As an example, over-cleaning the scalp with frequent shampooing is actually counterproductive. Many experts suggest that shampooing once a day is ideal. Excessive washing can upset the natural moisture balance of the scalp, resulting in accelerated hair loss.
Styling product residue is another problem that should not be ignored. Going to bed without rinsing off styling products can clog scalp pores, which can lead to hair loss. It is important to carefully rinse off any styling products used that day.
What lifestyle habits can prevent Male pattern boldness (AGA) and help with Thinning hair symptoms?
Now that we have explained the relationship between lifestyle and Male pattern boldness (AGA), we would like to tell you about some lifestyle habits that can be expected to prevent or improve Male pattern boldness (AGA).
- Improve sleep quality
- Exercise moderately
- Maintain a well-balanced diet
- Scalp massages
Improve sleep quality
People who sleep well seem to produce enough growth hormone to form a healthy body.
The quality of sleep is also important. Two types of sleep exist: “REM sleep” and “non-REM sleep. Sleep gradually shifts from shallow sleep to deep sleep and then to “non-REM” sleep.
The deepest non-REM sleep is called “slow wave sleep” and is said to account for one-third of the sleep time. During this slow wave sleep, a large amount of growth hormone, which leads to hair growth, is secreted. It is believed that growth hormone is secreted 3 to 4 hours after going to bed.
And the shallow sleep between non-REM and non-REM sleep is called “REM sleep,” and each has the following differences;
| REM sleep |
|
|---|---|
| non-REM sleep |
|
Is it effective if you don’t sleep during the golden hours?
The ideal amount of sleep varies from person to person, but we would like to get 7 hours of sleep per day.
In the past, the period between 10:00 p.m. and 2:00 a.m. was called the “golden time” of sleep, when more growth hormone is secreted. However, recent research has shown that it is not the time of day, but rather the 3-4 hours after falling asleep, or the time when growth hormone is secreted, that is more important to get a deep sleep.
As one of the measures to prevent Male pattern boldness (AGA), make sure that you get at least 4 hours of sleep in a day, not just a few slivers.
Exercise moderately
Moderate exercise helps relieve stress and stimulate metabolism. In particular, a light walk is good for stress reduction, and the best time to take a walk is in the morning.
Exposure to the morning sun helps regulate the autonomic nervous system, which can be expected to improve not only thinning hair but also poor physical condition. In addition, walking warms the body and can be expected to improve the immune system.
However, many of you may be thinking, “It’s hard to take a walk for more than 30 minutes every day…”. So here are some pointers to help you continue your morning walk.
- Time is about 30 minutes
- Exercise while listening to music
- Take a walk while talking with family and friends
- 朝日を浴びる
If you find it hard to just walk, you may enjoy continuing to walk while listening to your favorite music or radio on your smartphone or other device.
Also, you can continue to enjoy your walk by conversing with family members or close friends instead of taking a walk alone. If it is difficult to find time to take a walk, stretching can help relieve stiffness and stress.
Moderate exercise helps prevent not only Male pattern boldness (AGA) but also lifestyle-related diseases. Exercise, which may seem strenuous at first, can be enjoyed and continued by doing it with family and friends.
Maintain a well-balanced diet
Hair is composed of a protein called “keratin” and the 20 amino acids that make it. However, it does not mean that eating foods containing protein is good for hair. In order for the body to effectively absorb nutrients such as protein, “minerals” such as iron and zinc are also necessary.
It is also said that taking “vitamins” can prevent excessive secretion of sebum. In order to prevent or improve Male pattern boldness (AGA), it is necessary to consume “protein,” “minerals,” and “vitamins” in good balance.
- Proteins
- Minerals
- Vitamins
Try to get these nutrients from a variety of foods.
Protein intake
It is said that “chicken” is a good source of protein. In addition to protein, chicken also contains vitamins and minerals, so if you like meat, you can try eating mainly chicken.
Mineral intake
Minerals are found in a variety of foods. Ingredients used in Japanese food are especially rich in minerals. Among them, “hijiki” contains many minerals such as potassium, calcium, iron, phosphorus, and sodium.
Come to think of it, there is a theory that eating seaweed makes hair grow. It is true that seaweed is rich in minerals, but it is difficult to consume protein, which is a component of hair, so it is not likely to have much effect on thinning hair if you consume only seaweed.
Vitamin intake
Among vitamins, “vitamin E” and “vitamin B6” are particularly effective for Male pattern boldness (AGA). Many people may associate vitamins with fruits, but in addition to fruits, green and yellow vegetables are also rich in vitamins.
Among them, spinach contains a lot of iodine and iron, which are considered to be good for hair. When eating salads, try to consume more green and yellow vegetables rich in vitamins, which will help improve Male pattern boldness (AGA).
Please improve Male pattern boldness (AGA) from inside your body by eating a well-balanced diet and exercising moderately.
Scalp massages
Scalp massage, which promotes blood circulation, is considered an effective means of Male pattern boldness (AGA) prevention. Gently massaging the scalp, especially when the body is warm, such as when taking a bath, improves blood flow and supports healthy hair growth.
Incorporate the Habit of checking Male pattern boldness (AGA) into Your life.
Even if you are not suffering from thinning hair, you cannot rule out the possibility that you will develop Male pattern boldness (AGA) in the future. Therefore, the following is a self-checklist for Male pattern boldness (AGA).
- I have a relative on my father’s side with thinning hair.
- I have a relative on my mother’s side with thinning hair.
- I feel my hair is getting thinner.
- I feel that my hair has recently lost its elasticity.
- Feeling that the forehead area is getting wider.
- Feeling that the hair on the top of the head is thinning
- Feeling that the hair on both the top of the head and forehead is thinning
If even one of the above items applies to you, the possibility of Male pattern boldness (AGA) is suspected from now on (of course, it varies from person to person, so it is difficult to make a blanket statement). This self-checklist is only a confirmation of your current situation, so if you are concerned, please have your hair thinning checked by a doctor at a Male pattern boldness (AGA) clinic.
Male pattern boldness (AGA) provides treatment tailored to the patient’s living environment and constitution, so there are several other points you should check in addition to the items indicated above. Even if you are not currently suffering from thinning hair, your risk of developing Male pattern boldness (AGA) tends to increase as a result of your irregular lifestyle, so you should be aware of Male pattern boldness (AGA) if you lead an irregular lifestyle.
The following article explains how to perform a self-check for early signs of Male pattern boldness (AGA).
Improve your Lifestyle for Healthier hair.
It may be difficult to suddenly change a lifestyle habit that has once become ingrained. Depending on one’s occupation, there may be cases where one’s life cycle is inevitably irregular.
It would be good if you could start with what you can do right away to gradually improve and develop a regular lifestyle. If Male pattern boldness (AGA) prevention/improvement also leads to a reduction in the risk of lifestyle-related diseases, nothing would make us happier. Let’s lead a healthy lifestyle to prevent and improve Male pattern boldness (AGA)!
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