Scalp Health – A Reflection of What We Eat?

There is a saying: “you are what you eat.” This saying has been distilled from French to German to English, and has had numerous meanings through the ages, but taken at face value, what you put into your body can determine your health and well-being. 

Understanding the Scalp

Just like the skin everywhere else on our body, our head is also covered with you guessed it–SKIN. However, this part of the skin is specifically known as a scalp. It is made up of five different layers: pericranium the deepest one, then loose areolar tissue, aponeurosis, connective tissue, and at last skin. 

The scalp is also home to various components such as hair follicles, sebaceous glands, blood vessels, sweat glands, and nerves. The outermost layer of the scalp which we commonly call the skin, also known as stratum corneum contains communities of various microorganisms. 

These microorganisms are essential for a healthy scalp, however, in some cases, the overgrowth of these can lead to scalp issues. 

What Does a Healthy Scalp Look Like?

Before we jump on to how your diet can affect your scalp health, it is essential that you understand what a healthy scalp looks like. Everyone is different and so is their scalp. Some people have dry scalps, while others may have an oily scalp or a combination scalp. 

No matter what type of scalp you have it is considered healthy when it is free from:

• Flakes
• Scales
• Redness
• Acne
• Itching
• Irritation
• Pain/burning sensation
• Too much oil or dryness

If you are experiencing any of the above-mentioned symptoms then there are chances you have an unhealthy scalp. A healthy scalp is one that supports healthy hair growth and only experiences a mild amount of hair loss. 

Excessive hair loss can often be a sign of a skin or scalp condition like scalp ringworm, psoriasis, and alopecia. 

Your Diet and Seborrheic Dermatitis

Recently a study, described below, was able to quantify the concept of scalp health and tie it to a very common skin condition that affects many areas of the body—seborrheic dermatitis.

When thinking about the scalp and health we should start by defining two of the most common conditions that can go wrong with your scalp. 

The most common ailment is dandruff. Dandruff is a flaky, itchy condition that comes from excess sloughing of skin cells from the scalp. A more irritated state with more flakes, scales, and redness is seborrheic dermatitis. 

Whereas dandruff is limited to the scalp, seborrheic dermatitis affects the scalp, eyebrows, behind the ears, on the folds between the cheeks and the nose, and in the folds of the armpits and the groin. 

This frustrating scalp condition, commonly referred to as “Cradle Cap” when present in babies, is best treated by applying a medicated baby shampoo for cradle cap or a seborrheic dermatitis shampoo.

I always tell patients that in general, to be healthy one should always eat well-balanced meals. A healthy plate of food includes a balance of fresh fruits and vegetables as well as protein and grains. Eating well does great things for all the organs in your body—remember skin is also an organ. 

A group of authors (Sanders et. al.) were able to quantify the effects of a healthy diet and its effects on the scalp.

These authors, hailing from The Netherlands and the UK, published an interesting article in The Journal of Investigative Dermatology that looked at diet and its relationship to seborrheic dermatitis.

To conduct their investigation on diet, they looked at something called “The Rotterdam Study,” a huge study that looked at over 15,000 people in the Netherlands in real time over almost 2 decades to look at factors that may be determinants of disease. 

Sander and team looked at 4,379 of these subjects, and 636 (14.5%) of them had seborrheic dermatitis.

What they found was that those subjects with high fruit intake had a 25% lower risk of having seborrheic dermatitis and those having a “Western” fat-rich diet had a 47% increased risk of getting seborrheic dermatitis.

Fascinating!!

How to Get a Healthy Scalp?

Now the question arises how to get a healthy scalp that is free from flakes, redness, and irritation?  A few important things that you must do to have a healthy scalp are:

Treat the Skin Condition

If you are experiencing a scalp condition such as seborrheic dermatitis, dandruff, psoriasis, or ringworm, it is essential to treat those underlying conditions first to achieve a healthy scalp. The irritation, redness, and flaking associated with seborrheic dermatitis can be managed by using a medicated anti-seborrheic dermatitis shampoo. 

While for dandruff you can use an anti dandruff shampoo that contains pyrithione zinc as an active ingredient to reduce the symptoms. 

For psoriasis, over-the-counter (OTC) active ingredients that can calm symptoms are coal tar or salicylic acid-based shampoos, and if not helping, then seeking prompt medical advice from your doctor is in order. For ringworm on the scalp (tinea capitis) a prescription oral medication is likely to be needed. 

Keep the Scalp Clean

Good hygiene is crucial for healthy skin and scalp. It is usually recommended to wash your scalp 2 to 3 times a week. However, every scalp is different, and some people who have excessive oil on the scalp may need to clean their scalp on a daily basis with a non-medicated mild daily shampoo.

Keeping the scalp clean can help prevent oil, dirt, and sebum buildup that can disrupt the scalp’s microbiome. 

Choose the Right Products

The chemicals in hair care products such as shampoo, conditioners, and hair masks often contain harsh chemicals that can penetrate the skin or stick to it and cause irritation. Some of the most common chemicals are 

• Sulfates
• Parabens
• Fragrances
• Phthalates
• Dimethicone
• Artificial dyes
• Formaldehyde

To maintain a healthy scalp and avoid any complications look for products that are free from the above-mentioned chemicals. 

Keep your Body Hydrated

Keeping your body hydrated by drinking plenty of water can not only help protect your skin from getting dehydrated but also your scalp. A dry scalp can lead to itching, irritation, and flaking. 

Protect it from the Sun

Most of us don’t consider it important, however, the sun can damage the scalp as much as it can damage the skin. This is why it is essential to protect the scalp from direct sunlight by covering your head with a hat or a scarf. 

Eat a Healthy Diet

A healthy balanced diet, rich in vitamins and minerals can help keep your hair and scalp healthy. What we eat can affect the hormones in our body, and thus the production of sebaceous glands in the body.

Consuming a fatty diet with high cholesterol and sugary foods can cause the sebaceous glands to start producing more sebum which can ultimately trigger seborrheic dermatitis and dandruff. 

Healthy Diet = Healthy Scalp

Now that we know our diet can affect our scalp you might be wondering which diet will help you keep your scalp healthy. Some dietary components often recommended are:

Fatty Acids

Foods that contain omega-3 fatty acids like salmon, tuna, flaxseeds, walnuts, soybeans, and cruciferous vegetables (broccoli, bok choy, cabbage, brussel sprouts, and cauliflower for example) can contribute to a healthy scalp. These foods may nourish hair follicles, support scalp hydration, and promote scalp circulation. These are things important for overall scalp health. 

Iron

Iron plays a crucial role in supporting healthy hair growth, and inadequate iron levels may contribute to hair thinning or shedding. Ensuring you meet the recommended daily intake of iron can help support overall hair health. Foods rich in iron include eggs, dark leafy greens, cereal grains, and legumes.

B vitamins

B vitamins, found in foods such as yogurt, beef, and spinach, play an important role in supporting red blood cell production, which helps deliver oxygen and nutrients to the scalp. They also contribute to overall cell function and renewal, which can support a healthy scalp environment. 

Vitamin C

Vitamin C, found in foods like oranges and strawberries, plays a key role in supporting the immune system and promoting a healthy scalp. Its antioxidant properties may help protect the scalp from environmental stressors, and it also contributes to collagen production, which supports skin and hair health. Additionally, a diet rich in vitamin C may help maintain overall scalp comfort. 

Conclusion

A healthy scalp isn’t just about what you put on it, it’s also about what you eat. Consuming a healthy balanced diet rich in nutrients like omega-3 fatty acids, vitamin C, iron, and B vitamins may help support a healthy scalp. 

However, along with eating a healthy diet, keeping the scalp clean, staying hydrated, using the right products, and protecting the scalp from the sun can make a big difference. 

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Dr. Eddie Valenzuela

Dr. Eddie Valenzuela is an award winning pediatrician and the founder and CEO of Pediatric Solutions, LLC.

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