Harmful Practices Damaging Your Hair Strands
Healthy hair doesn't just happen by chance; it's the result of a well-balanced diet, a stress-free lifestyle, and proper scalp care. Here's a breakdown of the key factors that contribute to maintaining strong, resilient hair and minimizing hair loss.
Everyday habits and diet play a significant role in hair quality and hair loss. A balanced diet rich in protein, vitamins (A, C, D, E), minerals (zinc, iron, selenium), biotin, and omega-3 fatty acids supports strong keratin production and healthy hair follicles, promoting hair growth and preventing shedding [2][3][4]. Conversely, diets high in refined sugars, processed foods, or those involving crash dieting and extreme calorie restriction can increase inflammation, hormonal imbalances, and nutrient deficiencies that contribute to hair thinning and loss, including telogen effluvium—a condition causing premature hair shedding [1][3][5].
A balanced diet should include both animal and plant protein sources, such as eggs, lean meats, legumes, and a variety of fiber-rich vegetables and fruits like leafy greens and berries. Healthy fats, such as those found in fish or flaxseeds, and fermented foods like yogurt, kefir, and kimchi, are also beneficial for gut and scalp health [1][2][4].
Lifestyle habits, such as high stress, poor sleep, and gut health, also affect hair quality. A healthy gut microbiome enhances nutrient absorption and scalp immune balance, reducing scalp inflammation and supporting hair strength [1]. To manage stress and ensure adequate sleep, it's essential to prioritize relaxation techniques and establish a consistent sleep schedule.
Suggestions to maintain healthy hair include maintaining scalp hygiene and care, avoiding crash dieting and restrictive eating habits, and using conditioning treatments or natural oils to moisturize and repair hair shafts. A healthy scalp environment is essential for strong hair follicles, so it's important to cleanse regularly to remove excess oil, sweat, and bacteria [2].
When it comes to hair care, opt for looser hairstyles to prevent tension on hair follicles, and avoid using excessively hot water while washing hair to prevent excessive oiliness and untidiness. Overuse of fixing agents containing excessive fragrances and silicones can damage hair, so use these products sparingly. Frequently tying hair tightly should also be avoided to prevent tension on hair follicles and subsequent weakening.
It's also worth noting that the humidity level in living and working environments is crucial for hair health. Dryness should be avoided for hair health, so consider using a humidifier. Additionally, microelements like zinc, iron, silicon, sulfur, and selenium are essential for hair health, and a deficiency in these microelements may require supplements. Nettle can also help in hair growth [6].
In summary, combining a balanced, nutrient-rich diet with healthy lifestyle and scalp care habits forms the foundation for maintaining healthy, resilient hair and minimizing hair loss. It's always advisable to understand the cause of scalp pain (watch: Why do your scalp "hurt"?) [7]. Remember, the recommended daily protein intake is 1 gram per kilogram of body weight, and overuse of hair products may lead to allergic reactions.
[1] Harvard Health Publishing. (2019). Hair loss: What to make of all the hype about hair vitamins? Harvard Health. [2] American Academy of Dermatology. (2020). Hair care: Tips for a healthy scalp and hair. AAD. [3] Mayo Clinic. (2020). Hair loss. Mayo Clinic. [4] Nutrition and You. (2021). The role of diet in hair loss. Nutrition and You. [5] National Health Service (UK). (2020). Telogen effluvium. NHS. [6] National Institute of Health. (2021). Stinging nettle. NIH. [7] Healthline. (2020). Why does my scalp hurt? Healthline.
- I'm not sure if I'm getting the right nutrients for my hair, as a balanced diet rich in protein, vitamins (A, C, D, E), minerals (zinc, iron, selenium), biotin, and omega-3 fatty acids supports strong hair growth and prevents shedding.
- I've been thinking about adopting health-and-wellness habits for my hair, like avoiding crash dieting and restrictive eating, maintaining scalp hygiene, and using conditioning treatments or natural oils for hair care.
- I've been considering getting into science, and I've found skin-care and nutrition particularly interesting, as understanding them can help me maintain healthy hair and minimize hair loss.
