🌿 Strengthen from Within
Healthy hair begins with good nutrition.
• Protein: Hair is made of keratin (a protein). Include eggs, lentils, fish, soy, and nuts.
• Iron & Zinc: Deficiency can cause hair loss. Eat spinach, pumpkin seeds, chickpeas, or consider taking a supplement if you are deficient.
• Biotin & B-vitamins: Found in eggs, mushrooms, avocados, and whole grains.
• Omega-3s: Fatty fish (salmon, sardines) or flax/chia seeds nourish follicles.
• Hydration: Dehydration makes hair brittle; aim for 8+ cups of water daily.
Stimulate the Scalp
Blood flow = better follicle health.
• Massage scalp 5–10 min daily with fingertips or a scalp massager.
• Try natural oils like rosemary, coconut, castor, or argan oil — rosemary oil, in particular,
has been shown to work nearly as well as minoxidil in studies when used consistently.
• Keep the scalp clean but not stripped; wash 2–3 times/week depending on your hair type.
🧘🏽♀️ Lifestyle & Hormones
• Manage stress — cortisol can disrupt hair growth cycles. Try yoga, breathing exercises, or meditation.
• Ensure thyroid, iron, and vitamin D levels are normal; deficiencies are common causes of hair loss.
• Adequate sleep (7–8 hrs) supports regeneration.
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