Central Centrifugal Cicatricial Alopecia (CCCA) is a scarring form of hair loss that disproportionately affects women of African descent. While the exact cause of CCCA remains elusive, inflammation is believed to play a significant role in its development and progression. Diet is known to affect a wide range of health disorders. A diet rich in anti-inflammatory foods may help keep CCCA under control. This article delves into the dietary recommendations for managing CCCA, exploring the foods to embrace and those to avoid, ultimately empowering individuals to take control of their hair health through informed nutritional choices.
Understanding CCCA and the Role of Inflammation
CCCA is characterized by scarring that begins in the central (centrifugal) part of the scalp and gradually expands outwards. This scarring destroys hair follicles, leading to permanent hair loss. Inflammation is a key factor in this process, as it damages the hair follicles and prevents hair regrowth.
Chronic inflammation can cause loss of barrier function, sensitivity to a normally benign stimulus, infiltration of inflammatory cells into compartments where they do not belong, and overproduction of oxidants, cytokines, chemokines, eicosanoids, and matrix metalloproteinases. These resultant symptoms can be destructive and contribute to clinical symptoms.
The Anti-Inflammatory Approach: Diet as an Adjunct Therapy
Given the role of inflammation in CCCA, adopting an anti-inflammatory diet can be a valuable adjunct therapy. This approach focuses on consuming foods that combat inflammation and avoiding those that exacerbate it. The emerging popularity of anti-inflammatory diets has garnered interest in its use as a potential therapeutic in reducing inflammation in autoimmune conditions. While diet alone may not cure CCCA, it can help manage the condition, reduce hair loss, and potentially slow down its progression.
Power Foods: Embracing Anti-Inflammatory Choices
A diet rich in anti-inflammatory foods can help keep CCCA under control. Here’s a detailed list of foods you can consume to help keep inflammation low in the body.
Read also: The Connection Between Hair Loss and Diet
Omega-3 Oils: They reduce inflammation, which can help prevent CCCA from worsening. Omega 3 oils also promote hair growth by increasing the blood flow to your scalp, which is essential for healthy hair growth.
Oily Fish: It has high levels of Omega 3 fatty acids. Dramatically reduces inflammation. It should be consumed at least 2 times a week. Try out fish like salmon which is rich in Omega 3 fatty acids.
Chilli peppers: (This category does not apply to everyone due to its flavor). Chilli peppers contain Capsaicin, which is an anti-inflammatory component of peppers, the higher the chilli peppers, the higher the capsaicin. Chilli peppers are meant to be taken in moderation.
Olive oil: Oleocanthal is a component in olive oil that prevents the production of pro-inflammatory enzymes. Olive oil may lose this essential property when heated.
Almonds and walnuts: These contain a rich source of Omega 3 fatty acids, and reduce inflammation. Consuming walnuts have been shown to reduce levels of blood markers involved in the inflammatory response.
Read also: The Hoxsey Diet
Garlic: This herb has anti-inflammatory properties across the human body.
Berries: These fruits contain Anthocyanin, which also has anti-inflammatory properties. This chemical property is normally extracted from such berries and is a remarkable pharmaceutical ingredient.
Tumeric: This is a yellow spice normally found in Indian cuisine. Tumeric has a compound called Curcumin that may also help in reducing inflammation.
Avocado: The anti-inflammatory properties of avocados are so potent that they may counterbalance your less healthy food varieties. Avocados are therefore a great source of healthy monounsaturated fat and antioxidants, which can dampen your body’s inflammatory response.
Flaxseeds: Flax is one of the richest sources of Omega 3 fatty acids, making it a good alternative for fatty fish. Flaxseed also contains phytochemicals called lignans, which have often been advertised for their anti-inflammatory properties.
Read also: Walnut Keto Guide
Ginger: Ginger is a rhizome with a powerful, spicy flavor. Like turmeric, it can be used fresh or dried and powdered. Freshly extracted ginger is said to contain a number of different anti-inflammatory properties.
Dark Green Leafy Vegetables: They're full of vitamins and antioxidants, which is why they're one of the best foods for building a CCCA diet. They can help lower your risk of heart disease and reduce inflammation.
Cruciferous Vegetables: These veggies like broccoli, cauliflower and Brussels sprouts are packed with fiber and vitamin C. They also contain sulforaphane, which has been linked to reducing inflammation in the body.
Fruits: They're a great source of vitamins and antioxidants, which can help reduce inflammation. Choose berries like strawberries and blueberries, which are packed with vitamin C, as well as citrus fruits like oranges and grapefruits, which contain vitamin C and flavonoids.
Nuts: These crunchy snacks are full of healthy fats that can help lower inflammation levels in your body. They’re also a good source of magnesium, which has been shown to reduce inflammation. Nuts are high in calories, so it's important to choose unsalted varieties and eat them in moderation.
Foods to Minimize or Avoid: Steering Clear of Inflammatory Triggers
Certain foods are known to promote inflammation in the body and should be minimized or avoided by individuals with CCCA.
Gluten: Gluten is at the top of the list because it is very inflammatory, sharing its characteristics alongside red meat. Gluten is a group of proteins found in wheat, rye, and barley, may also be problematic for people with alopecia areata.
Sugar: Sugar may be the most inflammatory food in your diet. It's found in almost every processed food and drink, including things you might not think of as sugary, like breads, pasta sauces and cereals.
Refined Oils
Simple Carbs
Processed Foods: Processed snacks (bye, chips, and cookies!).
White Bread
Pastries
Alcoholic Drinks
Saturated Fats
White Rice
White Flour
Junk food: Junk food includes items that are high in fat, sugar and salt. For example, chips, cookies and candy are all considered junk food. It also includes processed meats like hot dogs and bacon.
Trans fats: Trans fats are a type of fat that's found in many processed foods. They're also used to deep-fry foods like french fries and chicken nuggets.
Omega-6 fatty acids: Omega-6 fatty acids are a type of polyunsaturated fat that's found in vegetable oils and some processed foods like margarine. You should aim to get no more than 5% of your calories from omega-6 fatty acids.
Nitrates: Nitrates are chemicals that are used in the production of processed meats like bacon, ham, and hot dogs. They're added to these foods to help preserve them and give them a longer shelf life.
You should also minimize your intake of pro-inflammatory Omega 6 oils, i.e. sunflower, corn, peanut soybean oils because they are low in anti-inflammatory Omega 3 oils mentioned above!
The Broader Picture: Lifestyle and Holistic Well-being
Addressing CCCA requires a holistic approach that extends beyond diet. Stress management, proper sleep hygiene, and gentle hair care practices are also crucial.
Mindset: Healing Starts From Within
Stress and negative self-talk can worsen inflammation, and we don’t need that energy, so here’s how we can get your mind right:
Daily Affirmations: Speak life into yourself. Every morning, look in the mirror and say:“My scalp is healing, and my hair is growing stronger every day.”“I am beautiful, inside and out.”
Journaling: My love, take five minutes daily to journal. Write about what you’re grateful for and your progress. It’s not just about hair; it’s about celebrating YOU.
Stress Management: Stress shows up in our bodies and our hair. Try meditation, deep breathing, or even taking a calming walk. Apps like Calm or Headspace can guide you through mindfulness exercises.
Sleep Hygiene: Healing happens when you sleep. Create a nighttime routine that allows you to get 7-8 hours of uninterrupted rest.
Topical Treatments: Love on Your Scalp
Your scalp needs tender love and care to reduce inflammation and create the perfect environment for growth.
Step 1: Cleanse and Detox Use a sulfate-free shampoo that’s gentle but effective. Look for ingredients like aloe vera or tea tree oil. Exfoliate your scalp weekly to remove buildup. A DIY scrub using brown sugar and olive oil works wonders.
Step 2: Soothe and Protect Apply pure aloe vera gel to your scalp 2-3 times per week to calm inflammation. Massage your scalp with a blend of: 5 drops of peppermint oil (stimulates circulation). 5 drops of tea tree oil (antimicrobial). 2 tablespoons of jojoba oil. Massage for 5-10 minutes and leave it on overnight if possible.
Step 3: Stimulate Growth Try a green tea rinse. Brew a strong cup of green tea, let it cool, and pour it over your scalp. It’s rich in antioxidants and helps with follicle stimulation. For a natural boost, onion juice (yes, sis, onion juice!) applied to the scalp 1-2 times a week has been shown to promote hair regrowth.
Step 4: Protect Your Scalp Avoid tight hairstyles, heat styling, and harsh chemicals. Use a satin or silk scarf or pillowcase to reduce friction and retain moisture.
The Mediterranean Diet: A Potential Model for CCCA Management
The Mediterranean diet, characterized by its abundance of raw vegetables, fresh herbs, fruits, healthy fats (olive oil, nuts), and lean protein (fish), aligns perfectly with the anti-inflammatory principles outlined above. Twenty-four articles with 1,787 patients were included. The Mediterranean diet, which is rich in raw vegetables and fresh herbs, and isoflavone-rich soy contain anti-inflammatory nutrients that may promote hair health and growth in androgenetic alopecia (AGA). This dietary pattern provides a wide array of antioxidants and phytonutrients that combat inflammation and support overall health.
Supplementation: Addressing Potential Deficiencies
People with alopecia areata are more likely to have low blood levels of several nutrients, which could contribute to or worsen symptoms. A 2017 review found that people with alopecia areata had lower blood levels of vitamin D, zinc, and folate compared to people without the condition. A 2019 study that included 200 people, found that those with alopecia areata had significantly lower vitamin D levels compared to healthy controls. Also, it was shown that lower vitamin D levels were associated with more severe alopecia areata symptoms.
If you’re concerned about nutrient deficiencies and want to start taking supplements to help manage your alopecia areata, it’s important to work with a healthcare professional who can give you personalized suggestions based on your specific health history. A healthcare professional can run blood tests to assess your nutrient levels. They can then recommend appropriate supplements and doses that are most likely to improve your symptoms and overall health based on the blood test results. It’s possible to overdose on certain supplements such as vitamin D and zinc, which is another reason working with a healthcare professional is recommended.
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