The Hair Fall Solution You Haven’t Tried Yet: A Nutrient-Rich Diet!

Healthy, lustrous hair is often a sign of good health and well-being. A variety of factors including genetics, diet, lifestyle, and hair care practices can influence the condition of your hair. This comprehensive guide will delve into the dietary and lifestyle habits necessary for maintaining and improving hair health, supported by scientific research and practical tips.

A healthy diet can help your hair stay strong and shiny. What you eat can also keep you from losing your locks. If you are not getting certain nutrients from food, you might see the effects on your hair. Some of the best foods for hair growth are foods with high nutritional value, like eggs, leafy greens, and fatty fish. Deficiencies in nutrients can affect hair health. 

If your hair loss is sudden, it is likely caused by something other than your genes, like a medical condition. Many conditions can bring hair loss. Some of the most common are pregnancy, thyroid disorders, and anemia.

Other include: 

• Ringworm, which spreads from person to person and can cause bald spots
• Other skin conditions such as psoriasis and seborrheic dermatitis
• Scalp infections
• Sexually transmitted infections
• High fever
• An autoimmune disease called alopecia areata, in which your own immune system attacks your follicles, leaving round bald patches
• Scarring alopecia, most often seen in black women, in which hair starts falling out from the middle of the scalp and fans out, leaving areas of the scalp smooth and shiny 
• Diabetes

Sometimes hair loss is a sign of a condition called Hyperandrogenism, which happens when your body makes too many androgens (male hormones). In women and others with female reproductive organs, its most common cause is polycystic ovary syndrome (PCOS). Along with hair loss, other signs of PCOS include weight gain, acne, and irregular periods. It’s one of the most common causes of infertility. Certain medications can lead to hair loss in some people too. They include birth control pills, blood thinners, and some steroids. 

Management of Underlying Conditions:

• Diabetes: Proper management through medication, diet, and lifestyle changes is essential to prevent hair loss. Regular monitoring and controlling blood sugar levels can help improve hair health.
• PCOS: Treatment typically includes hormonal therapies, lifestyle changes like weight management, and a balanced diet. Incorporating foods with low glycemic index and high in protein can aid in managing symptoms.
• Hypothyroidism: Adequate thyroid hormone replacement therapy, along with a diet rich in iodine and selenium, can help manage this condition.
• High Cortisol Levels: Stress management techniques such as yoga, meditation, and regular physical activity can help reduce cortisol levels.
• Insulin Resistance: A diet low in refined sugars and high in fiber, combined with regular exercise, can improve insulin sensitivity.
• Anemia: Iron supplements and a diet rich in iron (such as lentils, spinach, and fortified cereals) are crucial for treating anemia-induced hair loss.

Your hair health and how fast it grows depends on many factors, including:

• Age
• Overall health
• Genetics 
• Environmental exposure
• Medications
• Diet

Although you can’t change some of these factors, you likely have more control over diet. Vitamins and minerals from food play an important role in the hair follicle growth cycle and cellular turnover.

A diet lacking in needed nutrients can lead to hair loss, including deficiencies in:

• Vitamins B12 and D
• Biotin
• Riboflavin
• Iron 

Eating a balanced diet rich in these vitamins and minerals may help promote hair growth, especially if your hair loss is due to poor nutrition.  

Dietary Habits:

1) Potein and adequate Energy Intake:

Hair is primarily made of a protein called keratin. Ensuring adequate protein intake is crucial for hair growth and repair. 

Eggs are a great source of protein and biotin, two essential nutrients for hair growth. Eating enough protein supports hair growth because hair follicles are mostly made of protein. Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Biotin can help improve hair growth in people with a biotin deficiency. However, biotin deficiencies are uncommon if you consume a balanced diet. There is little evidence suggesting that people with limited or no health issues benefit from consuming more biotin. While you are unlikely to consume excess biotin through food, many supplements for hair, skin, and nail growth contain biotin over the recommended daily intake. High-quality sources of protein include lean meats, fish, eggs, dairy products, legumes, and nuts. Protein deficiencies can lead to hair thinning and loss. 

A balanced diet with sufficient energy (calories) is also vital because undernutrition can lead to hair loss and poor hair quality.

Protein Sources: Lentils (dal), chickpeas (chana), beans (rajma), paneer, curd (dahi), eggs, fish, and lean meats are excellent protein sources that fit well within Indian dietary patterns. For vegetarians, soya chunks and tofu can be beneficial. Quinoa and amaranth (rajgira) are also good plant-based options that can be included in the diet.

Eggs are also a great source of zinc, selenium, and other hair-healthy nutrients. This makes them one of the best foods for optimal hair health. The protein in meat aids growth and helps repair and strengthen hair follicles.

Beans are a great plant-based source of protein, which is essential to hair growth. Beans are highly versatile and inexpensive, which makes them an easy addition to the diet. Studies have shown that compounds in soybeans may promote hair growth. One of these compounds is spermidine, which is abundant in soybeans.

 2) Vitamins and Minerals:

Vitamin A: Essential for sebum production which keeps the scalp moisturized. Foods rich in vitamin A include carrots, sweet potatoes, and leafy greens like spinach(palak) and fenugreek leaves (methi). Overconsumption, however, can lead to toxicity and hair loss. Spinach is a healthy green vegetable loaded with beneficial nutrients like folate, iron, and vitamins A and C, which are important for hair growth. Studies suggest vitamin A is important for hair growth. But, supplementing with too much vitamin A can lead to hair loss. You should be able to get all the vitamin A you need by eating foods rich in this important nutrient. A cup (30 grams) of spinach provides up to 20% of your daily vitamin A needs. Sweet potatoes are a good source of beta-carotene. The body converts this compound into vitamin A, which is linked to hair health. A medium sweet potato (about 114 grams) contains enough beta carotene to provide up to 160% of your daily vitamin A needs.

Vitamin C: An antioxidant that aids in collagen production, necessary for hair strength. Sources include amla (Indian gooseberry), guava, citrus fruits, strawberries, and bell peppers(capsicum). Sweet peppers provide antioxidant-rich vitamin C, which may support hair growth. Vitamin C helps promote collagen production, which can help strengthen your hair strands. It’s also a powerful antioxidant, which may protect hair strands against oxidative stress. Sweet pepper also provides an excellent source of vitamin A.

Vitamin D: Supports hair follicle cycling and deficiencies can lead to hair loss. Sources include sun exposure and foods like fortified dairy products eggs and fatty fish like mackerel (bangda).  Some studies have linked vitamin D3 deficiency to hair loss. While it is still unclear if low vitamin D leads to hair loss, it’s a good idea to include fatty fish and sources of vitamin D regularly in your diet. 

Vitamin E: Enhances blood circulation, providing more oxygen and nutrients to hair follicles. Found in nuts like almonds, sunflower seeds, and green leafy vegetables. Avocados are delicious, nutritious, and a great source of healthy fats. They also provide an excellent source of vitamin E, which may support hair growth. One medium avocado (about 200 grams) provides 28% of your daily vitamin E needs. 

Like vitamin C, vitamin E is an antioxidant that helps prevent oxidative stress by neutralizing free radicals. Vitamin E also protects areas of the skin, like the scalp, from oxidative stress and damage. Damaged skin on the scalp can result in poor hair quality and fewer hair follicles. 

Zinc: Crucial for hair tissue growth and repair. Zinc deficiency can cause hair loss. Sources include meat, shellfish, legumes, pumpkin seeds, and chickpeas. Oysters are one of the best food sources of zinc. One medium oyster provides up to 96% of daily zinc needs for females and 75% for males. A lack of zinc in the diet may promote telogen effluvium, a common but reversible form of hair loss caused by a lack of nutrients. Taking a zinc supplement may reverse the effects of hair loss caused by zinc deficiency. However, too much zinc can cause toxicity. That’s why getting zinc from foods like oysters may be better than supplements since foods provide zinc in small but healthy doses. 

Iron: Essential for red blood cells to carry oxygen to cells, including hair follicles. Iron deficiency is a common cause of hair loss. Rich sources include red meat, lentils, and spinach. Spinach is also a great plant-based source of iron, which is essential for hair growth. Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair. Red meat, in particular, is rich in a type of iron that’s easy to absorb. This mineral helps the red blood cells deliver oxygen to all cells in the body including hair follicles. 

Nuts are tasty, convenient, and contain a variety of nutrients that are important for hair growth. 28 grams of almonds provides 48% of your daily vitamin E needs. They also provide a variety of B vitamins, zinc, and essential fatty acids. Deficiency in any of these nutrients may contribute to hair loss. 

Seeds are rich in nutrients with relatively few calories. Many of these nutrients also support hair growth. These include vitamin E, zinc, and selenium. Certain seeds like flaxseeds and chia seeds also provide omega-3 fatty acids. 

3) Healthy Fats:

Omega-3 Fatty Acids: These are found in fish like salmon, mackerel, and sardines and help nourish the hair, support its thickness, and reduce inflammation in the scalp that can cause hair shedding.

An older study of 120 females found that a supplement containing omega-3 and omega-6 fatty acids and antioxidants reduced hair loss and increased hair density. Fatty fish is also a great source of protein, selenium, vitamin D3, and B vitamins, which may help promote strong and healthy hair.

4) Antioxidants:

Protect from Damage: Antioxidants protect hair follicles from oxidative stress, which can damage hair. Foods high in antioxidants include berries, nuts, and green leafy vegetables. 

Berries are loaded with beneficial compounds and vitamins that may support hair growth. This includes vitamin C, which has strong antioxidant properties. Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. These molecules exist naturally in the body and the environment. The body also uses vitamin C to produce collagen, a protein that helps strengthen hair to prevent it from becoming brittle and breaking. Vitamin C helps the body absorb iron from the diet. Low iron levels may cause iron deficiency anemia, which has been linked to hair loss. 

Lifestyle Habits:

An unhealthy lifestyle can be one of the primary reasons that can result in excessive hair fall. It is time to start doing things that can help to resolve your hair fall condition. 

1) Proper Hair Care:

Hot water showers: Most of us love taking a hot water bath, especially in winter, but last did we know that taking a shower in hot water can actually dehydrate your hair strands and might even make them dry, brittle, and prone to breakage? This happens because frequent showers generally wipe out the natural oils from the scalp and washing with hot water speeds up this entire process. 

Tight hairstyles: when people frequently wear tight hairstyles like ponytails, braids,  and weaves for a long time. The excessive hair pulling caused ultimately damages the hair roots. So, the more the stress applied to your hair, the higher the possibility for you to lose more hair strands. 

Skipping meals: well, skipping meals is exceptionally harmful to your hair health because when you are skipping meals, your body lacks some of the vital nutrients and minerals, that are essential for healthy hair growth. Additionally, it is also necessary to maintain a balanced diet even a deficiency of a single nutrient or mineral is enough to trigger untimely hair fall. 

Shampoo and Conditioner: Use products suitable for your hair type. Avoid shampoos with harsh sulfates and opt for conditioners with natural oils and moisturizing agents. All types of chemical-based shampoos must be avoided entirely, and they must be substituted with some herbal or organic products. The use of harsh chemical-based shampoos on your hair can wash off all the oily substances from your scalp and can make your scalp dry, which is considered essential for healthy hair growth, so you must be very careful while choosing a shampoo. 

Scalp Health: Maintaining a clean and healthy scalp is crucial for hair growth. Regular cleansing and moisturizing can prevent issues like dandruff and dryness. Avoid harsh brushing and minimize the use of heat styling tools to prevent breakage. Using a wide-tooth comb can help reduce hair breakage.

 2) Stress Management:

Stress Reduction: every individual has to deal with stress at some point in their lives, and you probably know how stress can adversely impact your health and hair. A person who has been dealing with a lot of stress might experience an increase in the level of stress hormones which leads to hair loss condition. Chronic stress can lead to hair loss by disrupting the hair growth cycle. Techniques such as yoga, meditation, and deep breathing can help manage stress 

Hair oiling: an excellent oil massage on the scalp can noticeably improve blood circulation and will also help to nourish the roots. So, to promote significant hair growth, it is important to massage your scalp with oil and then cover it with a shower cap. After a few hours, you can wash off your hair thoroughly with some mild organic shampoo. 

3) Exercise:

Physical Activity: Regular exercise improves blood circulation, which helps deliver nutrients to hair follicles and promotes healthy hair growth. Some specific head exercises are suggested to promote better blood circulation so that people can relish better hair growth.

4) Sleep:

Adequate Rest: Quality sleep is essential for overall health, including hair health. During sleep, the body repairs and regenerates tissues, including hair follicles. 

5) Avoiding Harmful Practices:

Smoking: Smoking can damage hair follicles and lead to hair loss. It impairs blood circulation and reduces the supply of oxygen and nutrients to the scalp.

Alcohol Consumption: Excessive alcohol intake can dehydrate the body and strip essential nutrients, leading to dull and weak hair.

Natural and Herbal Remedies:

1) Herbal Treatments:

Amla (Indian Gooseberry): Rich in vitamin C and antioxidants, amla strengthens hair follicles and promotes hair growth. It is often used in oil form for scalp massages.

Aloe Vera: Known for its soothing properties, aloe vera can reduce scalp inflammation and promote a healthy scalp environment. It can be applied directly to the scalp as a gel.

Bhringraj: Often referred to as the “king of herbs” for hair growth, bhringraj can prevent hair fall and promote regrowth. It can be used as an oil or in powdered form.

Shikakai: A natural cleanser, shikakai has been used traditionally in India for hair care. It can be used as a powder or in shampoo form to cleanse the hair without stripping its natural oils.

2) Ayurvedic Practices:

Ayurveda: This ancient Indian system of medicine offers various treatments for hair health, including herbal oils, dietary recommendations, and lifestyle practices. Herbs like Ashwagandha and Brahmi are known for their hair-strengthening properties.

Scientific Advances and Supplements:

1) Nutraceuticals:

Trichovitals: A dietary supplement containing natural eggshell membrane, pomegranate extract, amla fruit extract, biotin, and other ingredients has shown significant improvement in hair thickness, reduction in hair breakage, and overall hair health after 90 days of use.

2) Stem Cell Therapy:

Mesenchymal Stem Cells (MSCs): Research indicates that MSCs can differentiate into various cell types and promote hair growth through their regenerative and immunomodulatory abilities. They offer a promising treatment for alopecia and other hair disorders.

 Achieving and maintaining healthy hair requires a holistic approach that encompasses proper nutrition, effective hair care practices, and a healthy lifestyle. Incorporating a diet rich in proteins, vitamins, minerals, and healthy fats, along with adopting gentle hair care routines and managing stress, can significantly improve hair health.

Additionally, natural remedies and scientific advancements offer promising solutions for enhancing hair growth and preventing hair loss. By understanding and implementing these strategies, you can nourish your hair and ensure it remains healthy and vibrant. In addition to this, you can write to us if you would want access to our premium blogs.

You can contact us and view our website at nutritionwithvibha.com. By doing this you would be able to make much better dietary judgments and can have a personalized diet custom-made for your own need.

You can also send us an email at nutritionwithvibha@gmail.com if you have any requirements or would like to schedule a private session.

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