Top 10 Foods for Healthy Hair
"Just like every other part of your body, the cells and processes that support strong, vibrant hair depend on a balanced diet," says New York nutritionist Lisa Drayer, MA, RD, author of The Beauty Diet.
It can take longer to notice changes (both good or bad!) in your hair than in your skin. For example, "just one week with a poor diet can yield acne flare-ups or dry, sallow skin within days," says New York City dermatologist Cybele Fishman, MD, "but with hair, it can take a few months for a nutritional deficiency or the effects of a crash diet to show up."
The nutrients you eat today help fortify the hair follicle -- from which each strand is born -- and the scalp that surrounds it. "Healthier follicles? Healthier hair. Healthier scalp? Healthier hair!" Drayer says.
Of course, there's more to your hair than what you eat. Smoking, hormonal imbalances, and not enough sleep can also affect how your hair looks and feels. No magic nutrient can make up for those concerns.
Still, you have a lot more leverage than you might think. If you eat a balanced, varied, protein-rich diet that focuses on the following 10 foods, you'll be giving your hair the TLC it needs and deserves.
1. Salmon
Besides being rich in protein and vitamin D (both are key to strong hair) the omega-3 fatty acids found in this tasty cold-water fish are the true superstar. Your body can't make those fatty acids, which your body needs to grow hair. About 3% of the hair shaft is make up of these fatty acids, Drayer says. Omega-3s are also found in cell membranes in the skin of your scalp, and in the natural oils that keep your scalp and hair hydrated.
Other options: If salmon doesn't thrill you, you can also get essential fatty acids from fish like herring, sardines, trout, and mackerel, as well as avocado, pumpkin seeds, and walnuts (see below for more wonderful things about walnuts.)
2. Walnuts
These are the only type of nut that have a significant amount of omega-3 fatty acids. They're also rich in biotin and vitamin E, which helps protect your cells from DNA damage. Since your hair rarely gets much shielding from the sun, this is especially great, Drayer says. Too little biotin can lead to hair loss. Walnuts also have copper, a mineral that helps keep your natural hair color rich and lustrous, Fishman says.
Other options: Try using walnut oil in your salad dressing or stir-fry instead of canola or safflower, Fishman says.
3. Oysters
Oysters are rich in zinc, a lack of which can lead to hair loss (even in your eyelashes), as well as a dry, flaky scalp. Three ounces has a whopping 493% of your daily value. You can get some zinc through fortified cereals and whole grain breads, but oysters can boast a good level of protein too. "Remember, hair is about 97% protein," Drayer says. Without enough protein, your body can't replace the hairs that you naturally shed every day and what you do make can be dry, brittle, or weak.
Other options: Get your fill of zinc with nuts, beef, and eggs.
4. Sweet Potatoes
Sweet potatoes are a great source of the antioxidant beta carotene, which your body turns into vitamin A. "Basically, every cell of the body cannot function without enough A," Fishman says. It also helps protect and produce the oils that sustain your scalp, and being low on vitamin A can even leave you with itchy, irksome dandruff.
Other options: Carrots, cantaloupe, mangoes, pumpkin, and apricots are all good sources of beta carotene.
5. Eggs
A great source of protein, eggs are loaded with four key minerals: zinc, selenium, sulfur, and iron. Iron is especially important, because it helps cells carry oxygen to the hair follicles, and too little iron (anemia) is a major cause of hair loss, particularly in women, Drayer says.
Other options: You can also boost your iron stores with animal sources, including chicken, fish, pork, and beef.
6. Spinach
The iron, beta carotene, folate, and vitamin C in spinach help keep hair follicles healthy and scalp oils circulating.
Other options: Try similarly nutrient-rich dark, leafy vegetables such as broccoli, kale, and Swiss chard.
7. Lentils
Tiny but mighty, these legumes are teeming with protein, iron, zinc, and biotin, says Fishman, making it a great staple for vegetarian, vegans, and meat eaters.
Other options: Toss other beans such as soybeans (the young ones are called edamame) and kidney beans into your soup or salad.
8. Greek yogurt
Cruise the dairy aisle for low-fat options such as Greek yogurt, which is high in hair-friendly protein, vitamin B5 (pantothenic acid -- an ingredient you'll often see on hair care product labels), and vitamin D. Emerging research links vitamin D and hair follicle health, but exactly how that works isn't clear, Fishman says.
Other options: Cottage cheese, low-fat cheese, and skim milk also fit the bill.
9. Blueberries
Exotic super fruits may come and go but when it comes to vitamin C, "It's hard to top this nutrient superhero," Drayer says. C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little C in your diet can lead to hair breakage.
Other options: Kiwis, sweet potatoes, tomatoes, and strawberries.
10. Poultry
This everyday entree is extraordinary when it comes to protein, as well as hair-healthy zinc, iron, and B vitamins to keep strands strong and plentiful. Because hair is nearly all protein, "foods rich in protein are literally giving you the building blocks for hair," Drayer says.
...................................................................................................................................................................
Healthy looking hair is in general a sign of good health and good hair-care practices. Most healthy individuals have adequate nutrients in their diet; however some people do not have access to good nutrition, others have medical illnesses that predispose them to nutritional deficiency which influence scalp / body hair. ]
Nutrition is a complex subject - the effects of correct nutrition are indirect and often slow to appear. Hair in particular is slow to respond to any stimulus.Trials have indicated that correct nutrition is instrumental inhealthy hair growth, and conversely many deficiencies correlate with hair loss.
Hair nutrition is therefore a vital part of any treatment regime. A truly systematic and rigorous approach must be taken when formulating a nutritional supplement for hair due the many factors that affect the eventual efficacy of the treatment.
Malnutrition, congenital heart disease, neuromuscular disease, chronic illnesses, malignancy, alcoholism, and advanced age can cause hair to change colour, be weakened, or lost.
Genetics and health are factors in hair wellbeing. Proper nutrition is important. The living part of hair is under the scalp skin where its root is housed within its follicle. It derives its nutrients from blood. Health concerns e.g. stress, trauma, medications, medical conditions, heavy metals, smoking etc. can affect the hair.
Hair is the fastest growing natural tissue in the human body: the average rate of growth is 1 cm per month. Optimal growth occurs from age 15 - 30 and reduces from age 40 - 50. Hair products (shampoos or vitamin supplements) have not been shown to noticeably change this rate. The cycles of growth of each follicle consist of creation followed by self destruction. During each new cycle the follicle is built anew from raw materials.
The speed of hair growth varies based upon genetics, gender, age, hormones. It may be reduced by nutrient deficiency (i.e., anorexia, anemia, zinc deficiency) and hormonal fluctuations (i.e., menopause, polycystic ovaries, thyroid disease).
It is important to mention that many of the metabolic requirements of follicle cells (minerals and vitamins) must be satisfied for optimal hair growth (not always derived from fast foods and punishing work schedules).
Nutritionists confirm that people with certain nutritional deficiencies tend to have dry, stringy and dull hair, and sometimes experience hair loss. Fortunately the latter can be restored once the deficiency is addressed.
Crash diets cause temporary hair loss due to incumbent nutritional factors e.g. anorexia, bulimia and other medical conditions.
Diets should contain protein, fruits, vegetables, grains, and an appropriate amount of fat. Deficiency will typically show in the hair. A mild case of anemia can cause shedding of hair. B group vitamins are significantly important for healthy hair, especially biotin.
When the body is under threat it reprioritizes its processes - the vital organs will be attended first - hair follicles may not be considered a priority. While not all hair growth issues originate from malnutrition, it is a valuable symptom in diagnosis.
The essential omega-3 fatty acids, protein, vitamin B12, and iron, found in fish sources, prevent a dry scalp and dull hair color. Dark green vegetables contain high amounts of vitamins A and C, which help with production of sebum and provide a natural hair conditioner. Legumes provide protein to promote hair growth and also contain iron, zinc, and biotin. Biotin functions to activate certain enzymes that aid in metabolism of carbon dioxide as well as protein, fats, and carbohydrates. A deficiency in biotin intake can cause brittle hair and can lead to hair loss. In order to avoid a deficiency, individuals can find sources of biotin in cereal-grain products, liver, egg yolk, soy flour, and yeast. Nuts contain high sources of selenium and therefore are important for a healthy scalp. Alpha-linoleic acid and zinc are also found in some nuts and help condition the hair and prevent hair shedding that can be caused by a lack of zinc. Protein deficiencies or low-quality protein can produce weak and brittle hair, and can eventually result in loss of hair color. Low-fat dairy products are good sources of calcium, a key component for hair growth. A balanced diet is necessary for a healthy scalp and hair.
Healthy hair growth requires a complexity of nutrients and a ready supply of oxygen but comparatively few authoritive studies have trialled ingredients to maintain or promote hair growth. However a balanced, bioavailable formula to protect and maintain hair growth is vital. Dietary supplements marketed to thicken hair or make it grow faster may prove of nil value.
A good multivitamin can be a foundation of health and nutrition. Changes in skin and hair can provide clues to the presence of an underlying vitamin deficiency.
Hair ultimately reflects the overall condition of the body. In health problems or nutritional deficiencies hair may stop growing or become brittle. If a body is in good health, it is possible to maximize genetic growth cycle through taking the proper blend of amino acids and B-vitamins.
Certain vitamins, minerals and amino-acids are crucial to the metabolic pathways involved in keratin protein (hair) metabolism., leading to a potential loss of hair and substantial degradation of hair health. There is a rather adequate research basis to justify product effectiveness claims for a vitamin, mineral and amino-acid complex designed to supply the nutrients needed by healthy growing hair.
B5 (pantothenic acid) gives hair flexibility, strength and shine and helps prevent hair loss and greying. Vitamin B6 helps prevent dandruff and can be found in cereals, egg yolk and liver.Vitamin B12 helps prevent the loss of hair and can be found in fish, eggs, chicken and milk.
It is also important to include B6, biotin, inositol and folic acid in the supplemental program. It has been found that certain minerals including magnesium, sulfur, silica and zinc are also very important toward maintaining healthy hair.
Reduced levels of thiamin (vitamin B1), riboflavin (vitamin B2), niacin, and pantothenic acid can contribute to the undernourishment of hair-follicle cells. A dosage range of 25-50 mg daily is recommended.
A decrease in folic acid may contribute to decreased hair-follicle cell division and growth. Folic acid is also essential for the maintenance of healthy methionine levels in the body. Signs of folic-acid deficiency include anemia, apathy, fatigue, and graying hair. A therapeutic dose of 400-800 mcg daily is recommended.
Biotin, part of the vitamin B complex, is another nutrient associated with hair loss. Biotin is required for a number of enzymatic reactions within the body, and is necessary for the proper metabolism of protein, fat, and carbohydrates. Over time, poor metabolism of nutrients can contribute to undernourished hair follicle cells. Although rare, a biotin deficiency results in skin rashes and hair loss. A study conducted at Harvard University suggests that biotin is one of the most important nutrients for preserving hair strength, texture, and function.
People who are eating adequate amount of protein should not have a problem with biotin deficiency, though vegans may be at risk. Good food sources of biotin are eggs, liver and soy.
It's not known if biotin supplements, which are marketed to help with male- and female-pattern baldness, can help with hair loss, and there are not any research indicating that the biotin in biotin hair products, such as shampoos, can be absorbed through the hair or scalp. The recommended dosage of d-biotin is 500-1000 mcg per day.
One of vitamin C’s major functions is to help produce and maintain healthy collagen, the connective tissue type found within hair follicles. Vitamin C is also a strong antioxidant and protects both the cells found within follicles and cells in nearby blood vessels. A daily dose of 100-200 mg of vitamin C is recommended for hair and skin care. Vitamin C with bioflavonoids - one to two grams daily
Vitamin E helps to maintain the integrity of cell membranes of hair follicles. The vitamin provides physical stability to cell membranes and acts as an antioxidant while promoting healthy skin and hair. A daily dose of vitamin E should be within the therapeutic range of 50–400 IU. Vitamin E and selenium work together to prevent attacks on cell membranes by free radicals by reducing peroxide concentration in the cell. Vitamin E - 400 to 800 IU daily
Beta-carotene is also important to hair growth. This is so because beta-carotene is converted to vitamin A as the body needs it, helps maintain normal growth and bone development, protective sheathing around nerve fibers, as well as promoting healthy skin, hair and nails. Dosage for Beta-carotene is 10,000 to 15,000 IU daily.
Vitamins A, C and E are antioxidants that enhance skin cell turnover and collagen synthesis. When applied topically these vitamins protect against premature skin aging from the damaging effects of ultraviolet light and environmental pollutants.
Vitamin C helps reduce the damage caused by free radicals and UV exposure. Over time, free radicals can damage collagen and elastin, the fibers that support skin structure.
Vitamin E also helps reduce the skin effects of free radicals and UV exposure.
Selenium is necessary for iodine metabolism. Case studies have indicated that selenium deficiency can lead to cancer, heart disease, and poor hair growth. Supplementation of 25-50 mcg of selenium per day is the recommended dosage.
Calcium - a fraction of the body’s calcium stimulates cell mediators that act on cell-membrane phospholipids in hair-follicle cells. Most Americans fail to meet the recommended daily intake for calcium. Patients have to be advised to take magnesium with supplemental calcium to maintain healthy calcium levels in the body. Without extra magnesium to balance it, large doses of calcium may be harmful. The recommended dosage is 100-200 mg of calcium per day.
Zinc is essential for DNA and RNA production, which, in turn, leads to normal follicle-cell division. Zinc is also responsible for helping to stabilize cell-membrane structures and assists in the breakdown and removal of superoxide radicals. Zinc intake is generally low. Topical applications of zinc have been shown to reduce the hair loss activity of 5-AR type II. The recommended dosage is 15 mg of zinc (in the form of zinc amino acid chelate) per day.
Zinc deficiencies, and any associated hair health, may associate with low-calorie diets, especially young women. Zinc is found in meat, eggs and seafood.
Iron deficiency causes microcytic and hypochromic anemia. Moreover, most other organs including the skin and pilo sebaceous follicles are affected.
Iodine - Suboptimal thyroid functioning can lead to abnormal hair growth. Because iodine supports proper thyroid functioning, 112-225 mcg of iodine (in the form of kelp) per day is the recommended dosage.
L-Methionine, one of four sulfur-containing amino acids, supports hair strength by providing adequate amounts of sulfur to hair cells. Sulfur is required for healthy connective tissue formation. Hair requires sulfur for normal growth and appearance.
L-Cystein - supports hair strength by the provision of sulphur. Skin, nails and hair are high in L-Cysteine. There is evidence that defficiency may be a factor in hair-loss. Supplementing the diet accordingly may be helpful.
L-Lysine - It is interesting to note that male pattern baldness is less common in Asians than Americans. Is this in part due to he Asian diet being rich in L-Lysine -an enzyme inhibiting amino acid in vegetables and herbs affecting 5-alpha-reductase in some way.
Long, flowing, thick locks used to be much more common than we see today. Some practices that promoted long hair, like washing hair once a week, are not things we’re likely to return to anytime soon. But we can look to the past and bring forth the best of natural hair care practices to make the most of what we have. Try these XXXX hair care tips to minimize breakage, maximize growth, and maintain it once you get it:
There’s a reason for the old wives tale to brush your hair 100 times a night; it’s very beneficial to hair health. Brushing your hair with a good quality brush from root to tip distributes your hair’s natural oils down the hair shaft and makes hair shinier, more manageable, and less prone to breakage. In fact you might be able to eliminate some hair-care products if you devoted time to brush the 100 strokes as recommended. Be sure you start your brushing at the bottom of your hair, and gradually work your way up; this will allow you to gently remove and tangles until you’re just smoothly brushing from root to tip.
Don’t use just any brush for your 100 strokes…use a boar-bristle brush. Boar bristle brushes are more expensive than synthetic brushes, but they are densely packed on the brush and last for years. This dense construction is the secret to their being able to remove dirt, dust, and debris from hair and move your natural oils along the hair shaft, essentially giving the hair a bit of cleaning without the shampoo (you’ll want to clean your boar bristle brush regularly because of this). Boar bristle brushes have tough but flexible bristles that are wonderful for taming and smoothing even curly hair. And don’t worry, they won’t rip your hair out as long as you start at the bottom and slowly move your way up until you can stroke smoothly from root to tip.
Wet hair is weaker than dry hair, so don’t ever brush or use a fine-toothed comb on your hair when it is wet. After washing and towel drying your hair, only use a wide-toothed comb to detangle it if you must.
Many people don’t realize the lax federal regulations regarding beauty products, including shampoos, beyond a mandatory listing of ingredients. It’s up to you to decide if the listed ingredients are safe for you. Many shampoos you buy at the store contain toxic ingredients, and don’t be fooled if the word “natural” appears on the bottle. The word “natural” is not regulated, and anyone can use the word no matter what the product contains. Artificial and drying scents, artificial colors and harmful detergents can damage hair, necessitating the purchase of additional “product” to fix that damage. Ingredients like sodium laurel sulfate, parabens, and benzyl benzoate (and similar) are just a few of the common shampoo ingredients that have been linked to cancer, skin irritation, and even birth defects.
But you’re probably not a chemist, so what to do? Look for ingredients you can pronounce and know what they are. And luckily there are online resources that rate the safety of products for us, like the Good Guide, which allows shoppers to discover products that are healthy, safe, green, and even socially responsible. The Good Guide covers everything from shampoo, food, electronics and even cars. Head to the Good Guide and type “shampoo” into search and you’ll see a list of commercial shampoos and their ratings.
If you want to be super safe, don’t use commercial shampoos; some avoid using shampoo and instead wash their hair with baking soda and vinegar–see my article “Tips and Tricks to Go Shampoo Free” for more info on this method. But be aware, local water chemistry and individual hair make up plays a part in this method, and experimentation is necessary to determine what quantities of each are the right mix for your hair.
If this sounds daunting, you can make or buy your own shampoo bar or use liquid castile soap. Bars of shampoo soap generally do not contain the toxins found in commercial shampoos (but check the label) and do just as good a job (or better) of cleaning hair. Liquid castile soap is conditioning and mimics the method of washing hair with liquid shampoo products because it can come in liquid form as well as bar.
A deep hot oil condition improves hair manageability and shine while decreasing breakage; it’s easy and can be incorporated in with household tasks. Simply take about 1/4 cup of a favorite oil (olive oil, coconut oil, almond oil, etc) and heat it until it is warm to the touch but not too hot to handle with your hands. Once it is warm, saturate your hair with it, from root to tip, using your fingers. Don’t be shy about it, you’ll be washing it out later. Place all your hair on the top of your head, wrap your head in plastic wrap or don a shower cap, and then wrap your whole head in a towel. The plastic and towel will trap the heat around your head, and allow the oils to penetrate the hair shaft. Ideally you want to leave it sit for a few hours, but even 30 minutes will help. When the time is up, wash as usual. You may need to wash twice to remove all the oil (if you’re using baking soda/vinegar to wash your hair, add some liquid castile soap to the baking soda mix to remove the oil–this will help greatly).
If your hair is especially frizzy, substitute the hot oil treatment with a protein mask once a week. Mix the yolk of two eggs with a bit of warm water (not hot, you don’t want to cook the eggs). Using your fingers, massage this into your scalp and hair shaft. Wrap your head in plastic wrap or a shower cap, and then wrap your head in a towel. Leave this sit in your hair for an hour, then rinse in warm to cool water (again, you don’t want to cook the egg). You can also use a mix of bananas and avocados for this, or mayonnaise, which is just egg and oil.
Just a few drops are all you need (using more will just make your hair oily needlessly) to impart shine and decrease frizz. There are hair oils on the market (argan oil is very popular now), but you can easily make your own with olive oil and, if you wish, some essential oil. Just place two or three drops of the oil in the palm of your hand, rub your hands together, then smooth over your hair, paying attention to the ends.
No matter what type of hair nature blessed you with, there are things you can do to keep it healthy, lustrous, looking its best. Here are some tips for a healthy head of hair from the tradition of Ayurveda, the 5,000-year old healing tradition that originated in India:
Like everything else about true, lasting beauty, healthy hair begins within your body. Start with your diet. Include lots of green leafy vegetables and sweet juicy fruits. Dairy products such as milk and fresh yogurt will also help. Fresh coconut is also considered excellent "hair food" sprinkle grated coconut over salads, diced fresh fruit, or rice.
Cut down on refined, processed and canned foods. Ayurveda considers foods with artificial preservatives and chemical additives stripped of their inherent "intelligence" and therefore not helpful in supplying nutrition to your body and mind. Ice-cold beverages also hamper the process of digestion and assimilation of nutrients.
Cooking with certain spices adds flavor to your food and provides nourishment for your hair. Cumin, turmeric and black pepper are some "hair-friendly" spices. Add a healthy pinch of each to single-portion soups and stews as they are cooking. Saut 1/8 1/4 teaspoon each of the three spices in a teaspoon of ghee (clarified butter) or olive oil and add to cooked veggies. Roasted ground cumin and ground black pepper can be sprinkled over fresh yogurt.
Stress can be seriously injurious to long-term health and color of hair. Try and manage your time and tasks to minimize time-related pressures. Practice relaxation techniques such as meditation. Seek out tranquil sights in nature to help restore balance to your mind. Relaxing or uplifting music can be therapeutic. Get adequate, good quality sleep to help the natural process of rejuvenation.
Ayurvedic herbs that help hair health include Eclipta alba and Gotu Kola. Eclipta alba is called "Bhringaraj" literally, king of tresses. It nourishes the hair and helps resistance to stress as well. Brahmi, sometimes called Gotu Kola, also helps balance the mind and nourishes the hair and scalp. Since Ayurveda considers the health, color and luster of hair so dependent on overall mind/body health, synergistic Ayurvedic herbal preparations for hair can also include herbs such as Country Mallow, which is supposed to strengthen the physiology, and Winter Cherry, which aids resistance to stress.
Stay away from harsh chemical topical products that can damage hair over time. Look for gentle, natural cleansers and conditioners, especially if you wash your hair more than three times a week. Shampoos and conditioners that contain nourishing botanicals are even better. Read labels carefully sometimes, products that say "herbal" or "natural" can include no-no chemicals.
A warm oil scalp massage two or three times a week will help stimulate and moisturize the scalp. You can use good quality coconut, almond or olive oil Ayurvedic hair oils also contain some of the herbs mentioned earlier. Apply some mildly warmed oil to your hair and gently massage into your scalp evenly with your fingertips. Leave on overnight if you can, if not, leave on for at least an hour or two, then get it out by shampooing your hair. The scalp massage helps you relax and aids sound sleep as well.
Never attack wet hair with a brush, no matter how rushed for time you are. Tangles in wet hair are best removed with a wide-toothed comb. Use a wooden comb if you can find one; it won't generate static electricity. Excessive blow-drying can damage hair in the long-term, making it brittle and causing split ends. If you can, let your hair dry naturally, then brush into place.
Last, but not least, brushing your hair regularly to stimulate the scalp will keep it looking healthy and lustrous. Brush each night in all directions in turn left to right, right to left, front to back and back to front Use smooth long strokes from scalp to hair-tips.
Introduction
Healthy looking hair is in general a sign of good health and good hair-care practices. Most healthy individuals have adequate nutrients in their diet; however some people do not have access to good nutrition, others have medical illnesses that predispose them to nutritional deficiency which influence scalp / body hair. ]
Nutrition is a complex subject - the effects of correct nutrition are indirect and often slow to appear. Hair in particular is slow to respond to any stimulus.Trials have indicated that correct nutrition is instrumental inhealthy hair growth, and conversely many deficiencies correlate with hair loss.
Hair nutrition is therefore a vital part of any treatment regime. A truly systematic and rigorous approach must be taken when formulating a nutritional supplement for hair due the many factors that affect the eventual efficacy of the treatment.
Malnutrition, congenital heart disease, neuromuscular disease, chronic illnesses, malignancy, alcoholism, and advanced age can cause hair to change colour, be weakened, or lost.
Genetics and health are factors in hair wellbeing. Proper nutrition is important. The living part of hair is under the scalp skin where its root is housed within its follicle. It derives its nutrients from blood. Health concerns e.g. stress, trauma, medications, medical conditions, heavy metals, smoking etc. can affect the hair.
Hair is the fastest growing natural tissue in the human body: the average rate of growth is 1 cm per month. Optimal growth occurs from age 15 - 30 and reduces from age 40 - 50. Hair products (shampoos or vitamin supplements) have not been shown to noticeably change this rate. The cycles of growth of each follicle consist of creation followed by self destruction. During each new cycle the follicle is built anew from raw materials.
The speed of hair growth varies based upon genetics, gender, age, hormones. It may be reduced by nutrient deficiency (i.e., anorexia, anemia, zinc deficiency) and hormonal fluctuations (i.e., menopause, polycystic ovaries, thyroid disease).
It is important to mention that many of the metabolic requirements of follicle cells (minerals and vitamins) must be satisfied for optimal hair growth (not always derived from fast foods and punishing work schedules).
Nutritionists confirm that people with certain nutritional deficiencies tend to have dry, stringy and dull hair, and sometimes experience hair loss. Fortunately the latter can be restored once the deficiency is addressed.
Crash diets cause temporary hair loss due to incumbent nutritional factors e.g. anorexia, bulimia and other medical conditions.
Diets should contain protein, fruits, vegetables, grains, and an appropriate amount of fat. Deficiency will typically show in the hair. A mild case of anemia can cause shedding of hair. B group vitamins are significantly important for healthy hair, especially biotin.
When the body is under threat it reprioritizes its processes - the vital organs will be attended first - hair follicles may not be considered a priority. While not all hair growth issues originate from malnutrition, it is a valuable symptom in diagnosis.
The essential omega-3 fatty acids, protein, vitamin B12, and iron, found in fish sources, prevent a dry scalp and dull hair color. Dark green vegetables contain high amounts of vitamins A and C, which help with production of sebum and provide a natural hair conditioner. Legumes provide protein to promote hair growth and also contain iron, zinc, and biotin. Biotin functions to activate certain enzymes that aid in metabolism of carbon dioxide as well as protein, fats, and carbohydrates. A deficiency in biotin intake can cause brittle hair and can lead to hair loss. In order to avoid a deficiency, individuals can find sources of biotin in cereal-grain products, liver, egg yolk, soy flour, and yeast. Nuts contain high sources of selenium and therefore are important for a healthy scalp. Alpha-linoleic acid and zinc are also found in some nuts and help condition the hair and prevent hair shedding that can be caused by a lack of zinc. Protein deficiencies or low-quality protein can produce weak and brittle hair, and can eventually result in loss of hair color. Low-fat dairy products are good sources of calcium, a key component for hair growth. A balanced diet is necessary for a healthy scalp and hair.
Healthy hair growth requires a complexity of nutrients and a ready supply of oxygen but comparatively few authoritive studies have trialled ingredients to maintain or promote hair growth. However a balanced, bioavailable formula to protect and maintain hair growth is vital. Dietary supplements marketed to thicken hair or make it grow faster may prove of nil value.
2. Vitamins
A good multivitamin can be a foundation of health and nutrition. Changes in skin and hair can provide clues to the presence of an underlying vitamin deficiency.
Hair ultimately reflects the overall condition of the body. In health problems or nutritional deficiencies hair may stop growing or become brittle. If a body is in good health, it is possible to maximize genetic growth cycle through taking the proper blend of amino acids and B-vitamins.
Certain vitamins, minerals and amino-acids are crucial to the metabolic pathways involved in keratin protein (hair) metabolism., leading to a potential loss of hair and substantial degradation of hair health. There is a rather adequate research basis to justify product effectiveness claims for a vitamin, mineral and amino-acid complex designed to supply the nutrients needed by healthy growing hair.
B5 (pantothenic acid) gives hair flexibility, strength and shine and helps prevent hair loss and greying. Vitamin B6 helps prevent dandruff and can be found in cereals, egg yolk and liver.Vitamin B12 helps prevent the loss of hair and can be found in fish, eggs, chicken and milk.
It is also important to include B6, biotin, inositol and folic acid in the supplemental program. It has been found that certain minerals including magnesium, sulfur, silica and zinc are also very important toward maintaining healthy hair.
Vitamins B1, B2, Niacin & Pantothenic acid
Reduced levels of thiamin (vitamin B1), riboflavin (vitamin B2), niacin, and pantothenic acid can contribute to the undernourishment of hair-follicle cells. A dosage range of 25-50 mg daily is recommended.
Folic acid
A decrease in folic acid may contribute to decreased hair-follicle cell division and growth. Folic acid is also essential for the maintenance of healthy methionine levels in the body. Signs of folic-acid deficiency include anemia, apathy, fatigue, and graying hair. A therapeutic dose of 400-800 mcg daily is recommended.
Biotin
Biotin, part of the vitamin B complex, is another nutrient associated with hair loss. Biotin is required for a number of enzymatic reactions within the body, and is necessary for the proper metabolism of protein, fat, and carbohydrates. Over time, poor metabolism of nutrients can contribute to undernourished hair follicle cells. Although rare, a biotin deficiency results in skin rashes and hair loss. A study conducted at Harvard University suggests that biotin is one of the most important nutrients for preserving hair strength, texture, and function.
People who are eating adequate amount of protein should not have a problem with biotin deficiency, though vegans may be at risk. Good food sources of biotin are eggs, liver and soy.
It's not known if biotin supplements, which are marketed to help with male- and female-pattern baldness, can help with hair loss, and there are not any research indicating that the biotin in biotin hair products, such as shampoos, can be absorbed through the hair or scalp. The recommended dosage of d-biotin is 500-1000 mcg per day.
Vitamin C
One of vitamin C’s major functions is to help produce and maintain healthy collagen, the connective tissue type found within hair follicles. Vitamin C is also a strong antioxidant and protects both the cells found within follicles and cells in nearby blood vessels. A daily dose of 100-200 mg of vitamin C is recommended for hair and skin care. Vitamin C with bioflavonoids - one to two grams daily
Vitamin E
Vitamin E helps to maintain the integrity of cell membranes of hair follicles. The vitamin provides physical stability to cell membranes and acts as an antioxidant while promoting healthy skin and hair. A daily dose of vitamin E should be within the therapeutic range of 50–400 IU. Vitamin E and selenium work together to prevent attacks on cell membranes by free radicals by reducing peroxide concentration in the cell. Vitamin E - 400 to 800 IU daily
Beta-carotene
Beta-carotene is also important to hair growth. This is so because beta-carotene is converted to vitamin A as the body needs it, helps maintain normal growth and bone development, protective sheathing around nerve fibers, as well as promoting healthy skin, hair and nails. Dosage for Beta-carotene is 10,000 to 15,000 IU daily.
3. Antioxidants
Vitamins A, C and E are antioxidants that enhance skin cell turnover and collagen synthesis. When applied topically these vitamins protect against premature skin aging from the damaging effects of ultraviolet light and environmental pollutants.
Vitamin C helps reduce the damage caused by free radicals and UV exposure. Over time, free radicals can damage collagen and elastin, the fibers that support skin structure.
Vitamin E also helps reduce the skin effects of free radicals and UV exposure.
Selenium
Selenium is necessary for iodine metabolism. Case studies have indicated that selenium deficiency can lead to cancer, heart disease, and poor hair growth. Supplementation of 25-50 mcg of selenium per day is the recommended dosage.
4. Trace elements
Calcium - a fraction of the body’s calcium stimulates cell mediators that act on cell-membrane phospholipids in hair-follicle cells. Most Americans fail to meet the recommended daily intake for calcium. Patients have to be advised to take magnesium with supplemental calcium to maintain healthy calcium levels in the body. Without extra magnesium to balance it, large doses of calcium may be harmful. The recommended dosage is 100-200 mg of calcium per day.
Zinc is essential for DNA and RNA production, which, in turn, leads to normal follicle-cell division. Zinc is also responsible for helping to stabilize cell-membrane structures and assists in the breakdown and removal of superoxide radicals. Zinc intake is generally low. Topical applications of zinc have been shown to reduce the hair loss activity of 5-AR type II. The recommended dosage is 15 mg of zinc (in the form of zinc amino acid chelate) per day.
Zinc deficiencies, and any associated hair health, may associate with low-calorie diets, especially young women. Zinc is found in meat, eggs and seafood.
Iron deficiency causes microcytic and hypochromic anemia. Moreover, most other organs including the skin and pilo sebaceous follicles are affected.
Iodine - Suboptimal thyroid functioning can lead to abnormal hair growth. Because iodine supports proper thyroid functioning, 112-225 mcg of iodine (in the form of kelp) per day is the recommended dosage.
5. Aminoacids
L-Methionine, one of four sulfur-containing amino acids, supports hair strength by providing adequate amounts of sulfur to hair cells. Sulfur is required for healthy connective tissue formation. Hair requires sulfur for normal growth and appearance.
L-Cystein - supports hair strength by the provision of sulphur. Skin, nails and hair are high in L-Cysteine. There is evidence that defficiency may be a factor in hair-loss. Supplementing the diet accordingly may be helpful.
L-Lysine - It is interesting to note that male pattern baldness is less common in Asians than Americans. Is this in part due to he Asian diet being rich in L-Lysine -an enzyme inhibiting amino acid in vegetables and herbs affecting 5-alpha-reductase in some way.
6. Polyunsaturated fatty acids (PUF As)
- play an important role in cell structure, barrier function, lipid synthesis, inflammation and immunity. PUFAs help reduce dry, scaly skin. Most popular sources are walnuts, fish oil, flaxseed oil etc.
People on low-fat and non-fat diets are at risk for nutrition-related hair loss because hair needs essential fatty acids. Essential fatty acid deficiency causes a drying-up of the scalp and skin. These are vital nutrients that support follicular health. When the follicle is not healthy, hair loss or thinning occurs.
Contol of biological aging may be influenced by superfoods e.g. supergreen mixes, chlorella, spirulina, micro-algae extracts such as astaxanthin, broccoli sprouts fresh vegetables blueberries, raspberries, strawberries, blackberries etc also garlic, ginger and other culinary and medicinal herbs.
Water - is important in general bodily health and potentially good hair health. Water quenches thirst and aids food digestion.
Many common vitamins and all amino acids exist as multiple isomers; however it is rare that these are equally available to human metabolism. The chirality of amino acids is well established, as is the dramatic difference between left and right enantiomers in the human body. On the whole, humans can only metabolise left or L enantiomers, such as L-Cysteine. R-Cysteine is not taken up or commonly metabolised, therefore commonly used racemic mixtures of the two forms are only half comprised of useful amino acids.
Vitamins, such as vitamin B6 also have several forms, pyridoxine is the form of vitamin B6 most commonly used in nutritional supplements, however it is not the bio-active form. Instead it must be phosphorylated to become pyridoxal-5-phosphate, which is active as an enzyme cofactor for many reactions, and is important for uptake of other nutrients as well. The phosphorylation reaction to activate pyridoxine takes energy and a certain set of conditions, and therefore not all the pyridoxine taken in a supplement is used. A more efficient alternative is to use pyridoxal-5-phosphate in the supplement, so the bio-active form is immediately available, requiring no energy, and minimal wastage.
Bioavailability is not just controlled by isomeric forms. Nutrient uptake is complex, and there are many surprising instances where one nutrient is dramatically affected – either negatively or positively, by a completely different nutrient in the formula.
A final and often overlooked factor is the circulation of oxygen and nutrients to the hair. Even a perfectly balanced supplement would be ineffective without adequate blood flow to the hair. Hair loss may conceivably be caused or exacerbated by a deficient blood suppl,. therefore it may be beneficial to increase the circulation. This can be achieved through topical treatments that stimulate nitric oxide production or angiogenesis.
The stimulatory effects of caffeine and taurine on nutrient uptake and metabolism may also be beneficial. An added consideration is the possible effect of caffeine upon dihydrotestosterone and hair loss. Caffeine has been shown by several studies to reduce hair loss caused by dihydrotestosterone, the in vivo studies were successful topically, but the effects of oral caffeine have not been tested at this time. Taurine has also been shown by in vitro testing to protect the hair from TGFβ-1 induced apoptosis.
In spite of the paucity of clinical data in the area, it is possible through careful formulation to develop a potent, bioavailable, and balanced formula with combinations of ingredients that are likely to have good clinical outcomes. This is particularly true if supplements are used to support wider treatment regimes – even surgery.
People on low-fat and non-fat diets are at risk for nutrition-related hair loss because hair needs essential fatty acids. Essential fatty acid deficiency causes a drying-up of the scalp and skin. These are vital nutrients that support follicular health. When the follicle is not healthy, hair loss or thinning occurs.
7. Aging effects there is no solution for this. Even with outstanding nutrition, genetic blueprint is eventually going to take control and hair may change in colour, structure and density.
Contol of biological aging may be influenced by superfoods e.g. supergreen mixes, chlorella, spirulina, micro-algae extracts such as astaxanthin, broccoli sprouts fresh vegetables blueberries, raspberries, strawberries, blackberries etc also garlic, ginger and other culinary and medicinal herbs.
Water - is important in general bodily health and potentially good hair health. Water quenches thirst and aids food digestion.
8. Bioavailability
Many common vitamins and all amino acids exist as multiple isomers; however it is rare that these are equally available to human metabolism. The chirality of amino acids is well established, as is the dramatic difference between left and right enantiomers in the human body. On the whole, humans can only metabolise left or L enantiomers, such as L-Cysteine. R-Cysteine is not taken up or commonly metabolised, therefore commonly used racemic mixtures of the two forms are only half comprised of useful amino acids.
Vitamins, such as vitamin B6 also have several forms, pyridoxine is the form of vitamin B6 most commonly used in nutritional supplements, however it is not the bio-active form. Instead it must be phosphorylated to become pyridoxal-5-phosphate, which is active as an enzyme cofactor for many reactions, and is important for uptake of other nutrients as well. The phosphorylation reaction to activate pyridoxine takes energy and a certain set of conditions, and therefore not all the pyridoxine taken in a supplement is used. A more efficient alternative is to use pyridoxal-5-phosphate in the supplement, so the bio-active form is immediately available, requiring no energy, and minimal wastage.
Bioavailability is not just controlled by isomeric forms. Nutrient uptake is complex, and there are many surprising instances where one nutrient is dramatically affected – either negatively or positively, by a completely different nutrient in the formula.
9. Circulation
A final and often overlooked factor is the circulation of oxygen and nutrients to the hair. Even a perfectly balanced supplement would be ineffective without adequate blood flow to the hair. Hair loss may conceivably be caused or exacerbated by a deficient blood suppl,. therefore it may be beneficial to increase the circulation. This can be achieved through topical treatments that stimulate nitric oxide production or angiogenesis.
The stimulatory effects of caffeine and taurine on nutrient uptake and metabolism may also be beneficial. An added consideration is the possible effect of caffeine upon dihydrotestosterone and hair loss. Caffeine has been shown by several studies to reduce hair loss caused by dihydrotestosterone, the in vivo studies were successful topically, but the effects of oral caffeine have not been tested at this time. Taurine has also been shown by in vitro testing to protect the hair from TGFβ-1 induced apoptosis.
In spite of the paucity of clinical data in the area, it is possible through careful formulation to develop a potent, bioavailable, and balanced formula with combinations of ingredients that are likely to have good clinical outcomes. This is particularly true if supplements are used to support wider treatment regimes – even surgery.
...................................................................................................................................................................
10 Healthy Hair Tips
Long, flowing, thick locks used to be much more common than we see today. Some practices that promoted long hair, like washing hair once a week, are not things we’re likely to return to anytime soon. But we can look to the past and bring forth the best of natural hair care practices to make the most of what we have. Try these XXXX hair care tips to minimize breakage, maximize growth, and maintain it once you get it:
1) Brush your hair 100 times a night
There’s a reason for the old wives tale to brush your hair 100 times a night; it’s very beneficial to hair health. Brushing your hair with a good quality brush from root to tip distributes your hair’s natural oils down the hair shaft and makes hair shinier, more manageable, and less prone to breakage. In fact you might be able to eliminate some hair-care products if you devoted time to brush the 100 strokes as recommended. Be sure you start your brushing at the bottom of your hair, and gradually work your way up; this will allow you to gently remove and tangles until you’re just smoothly brushing from root to tip.
2) Use a boar bristle brush
Don’t use just any brush for your 100 strokes…use a boar-bristle brush. Boar bristle brushes are more expensive than synthetic brushes, but they are densely packed on the brush and last for years. This dense construction is the secret to their being able to remove dirt, dust, and debris from hair and move your natural oils along the hair shaft, essentially giving the hair a bit of cleaning without the shampoo (you’ll want to clean your boar bristle brush regularly because of this). Boar bristle brushes have tough but flexible bristles that are wonderful for taming and smoothing even curly hair. And don’t worry, they won’t rip your hair out as long as you start at the bottom and slowly move your way up until you can stroke smoothly from root to tip.
3) Don’t brush your hair when it’s wet:
Wet hair is weaker than dry hair, so don’t ever brush or use a fine-toothed comb on your hair when it is wet. After washing and towel drying your hair, only use a wide-toothed comb to detangle it if you must.
4) Police your commercial shampoo
Many people don’t realize the lax federal regulations regarding beauty products, including shampoos, beyond a mandatory listing of ingredients. It’s up to you to decide if the listed ingredients are safe for you. Many shampoos you buy at the store contain toxic ingredients, and don’t be fooled if the word “natural” appears on the bottle. The word “natural” is not regulated, and anyone can use the word no matter what the product contains. Artificial and drying scents, artificial colors and harmful detergents can damage hair, necessitating the purchase of additional “product” to fix that damage. Ingredients like sodium laurel sulfate, parabens, and benzyl benzoate (and similar) are just a few of the common shampoo ingredients that have been linked to cancer, skin irritation, and even birth defects.
But you’re probably not a chemist, so what to do? Look for ingredients you can pronounce and know what they are. And luckily there are online resources that rate the safety of products for us, like the Good Guide, which allows shoppers to discover products that are healthy, safe, green, and even socially responsible. The Good Guide covers everything from shampoo, food, electronics and even cars. Head to the Good Guide and type “shampoo” into search and you’ll see a list of commercial shampoos and their ratings.
5) Avoid commercial shampoo
If you want to be super safe, don’t use commercial shampoos; some avoid using shampoo and instead wash their hair with baking soda and vinegar–see my article “Tips and Tricks to Go Shampoo Free” for more info on this method. But be aware, local water chemistry and individual hair make up plays a part in this method, and experimentation is necessary to determine what quantities of each are the right mix for your hair.
If this sounds daunting, you can make or buy your own shampoo bar or use liquid castile soap. Bars of shampoo soap generally do not contain the toxins found in commercial shampoos (but check the label) and do just as good a job (or better) of cleaning hair. Liquid castile soap is conditioning and mimics the method of washing hair with liquid shampoo products because it can come in liquid form as well as bar.
6) Deep condition once a week
A deep hot oil condition improves hair manageability and shine while decreasing breakage; it’s easy and can be incorporated in with household tasks. Simply take about 1/4 cup of a favorite oil (olive oil, coconut oil, almond oil, etc) and heat it until it is warm to the touch but not too hot to handle with your hands. Once it is warm, saturate your hair with it, from root to tip, using your fingers. Don’t be shy about it, you’ll be washing it out later. Place all your hair on the top of your head, wrap your head in plastic wrap or don a shower cap, and then wrap your whole head in a towel. The plastic and towel will trap the heat around your head, and allow the oils to penetrate the hair shaft. Ideally you want to leave it sit for a few hours, but even 30 minutes will help. When the time is up, wash as usual. You may need to wash twice to remove all the oil (if you’re using baking soda/vinegar to wash your hair, add some liquid castile soap to the baking soda mix to remove the oil–this will help greatly).
7) Add protein for frizzy hair
If your hair is especially frizzy, substitute the hot oil treatment with a protein mask once a week. Mix the yolk of two eggs with a bit of warm water (not hot, you don’t want to cook the eggs). Using your fingers, massage this into your scalp and hair shaft. Wrap your head in plastic wrap or a shower cap, and then wrap your head in a towel. Leave this sit in your hair for an hour, then rinse in warm to cool water (again, you don’t want to cook the egg). You can also use a mix of bananas and avocados for this, or mayonnaise, which is just egg and oil.
8) Use leave-in hair oil
Just a few drops are all you need (using more will just make your hair oily needlessly) to impart shine and decrease frizz. There are hair oils on the market (argan oil is very popular now), but you can easily make your own with olive oil and, if you wish, some essential oil. Just place two or three drops of the oil in the palm of your hand, rub your hands together, then smooth over your hair, paying attention to the ends.
9) Treat dandruff naturally:
Unfortunately, there is no cure for dandruff, which is a skin disorder also known as seborrheic dermatitis. But you can treat dandruff to manage the symptoms. If you want to avoid the chemicals found in over-the-counter dandruff shampoos, there are other things you can try.
Tea tree oil has been shown to treat dandruff. Add about 20 drops of tea tree oil to your bottle of hair cleanser, or keep a bottle of tea tree oil in the shower and use two drops or so every time you wash your hair. Alternatively, you can also add about 20 drops of tea tree oil to 1/4 cup of olive oil, rub this into your scalp, wrap your head and sleep on it. Wash normally in the morning. You can use this as a “jump start” treatment for your dandruff.
Apple cider vinegar is another safe option that has been shown to assist with dandruff. Rub apple cider vinegar into your scalp (dilute with about 50% water if you have sensitive skin), wrap your head in plastic or a shower cap, then in a towel. Leave this sit for about an hour, then wash. Do this once a week or so to keep dandruff under control.
If these options don’t work, you could choose an old fashioned bar of tar soap. Tar soap has been used as an effective dandruff treatment for hundreds of years and is still recommended by dermatologists for some skin disorders like scabies and ring worm. Tar soap is also recommended for treating lice. But it is, in fact, made from coal; it can smell bad and it can also stain light hair a darker color. Used in low doses, scientific studies have shown that tar soap is safe for treating true medical conditions but it can cause skin irritation in some, and I personally would only use it as a last resort.
Your hair is a barometer of health–if your hair is dull and lifeless it could mean that your body is as well. In the past people ate food that was as close to the earth as possible and we should, too. Nutrition from the full color spectrum ensures that you are getting the vitamins and minerals necessary for healthy hair. A balanced diet, including healthy oils for essential fatty acids, is important for hair health and shine. Make sure you are eating on a regular basis foods such as salmon, walnuts, and yogurt, sweet potatoes, spinach, blueberries, and more daily to get levels of protein, zinc, vitamins, and minerals needed for happy locks.
Tea tree oil has been shown to treat dandruff. Add about 20 drops of tea tree oil to your bottle of hair cleanser, or keep a bottle of tea tree oil in the shower and use two drops or so every time you wash your hair. Alternatively, you can also add about 20 drops of tea tree oil to 1/4 cup of olive oil, rub this into your scalp, wrap your head and sleep on it. Wash normally in the morning. You can use this as a “jump start” treatment for your dandruff.
Apple cider vinegar is another safe option that has been shown to assist with dandruff. Rub apple cider vinegar into your scalp (dilute with about 50% water if you have sensitive skin), wrap your head in plastic or a shower cap, then in a towel. Leave this sit for about an hour, then wash. Do this once a week or so to keep dandruff under control.
If these options don’t work, you could choose an old fashioned bar of tar soap. Tar soap has been used as an effective dandruff treatment for hundreds of years and is still recommended by dermatologists for some skin disorders like scabies and ring worm. Tar soap is also recommended for treating lice. But it is, in fact, made from coal; it can smell bad and it can also stain light hair a darker color. Used in low doses, scientific studies have shown that tar soap is safe for treating true medical conditions but it can cause skin irritation in some, and I personally would only use it as a last resort.
10) Eat for your hair
Your hair is a barometer of health–if your hair is dull and lifeless it could mean that your body is as well. In the past people ate food that was as close to the earth as possible and we should, too. Nutrition from the full color spectrum ensures that you are getting the vitamins and minerals necessary for healthy hair. A balanced diet, including healthy oils for essential fatty acids, is important for hair health and shine. Make sure you are eating on a regular basis foods such as salmon, walnuts, and yogurt, sweet potatoes, spinach, blueberries, and more daily to get levels of protein, zinc, vitamins, and minerals needed for happy locks.
...................................................................................................................................................................
Women Healthy Hair Tips
No matter what type of hair nature blessed you with, there are things you can do to keep it healthy, lustrous, looking its best. Here are some tips for a healthy head of hair from the tradition of Ayurveda, the 5,000-year old healing tradition that originated in India:
Like everything else about true, lasting beauty, healthy hair begins within your body. Start with your diet. Include lots of green leafy vegetables and sweet juicy fruits. Dairy products such as milk and fresh yogurt will also help. Fresh coconut is also considered excellent "hair food" sprinkle grated coconut over salads, diced fresh fruit, or rice.
Cut down on refined, processed and canned foods. Ayurveda considers foods with artificial preservatives and chemical additives stripped of their inherent "intelligence" and therefore not helpful in supplying nutrition to your body and mind. Ice-cold beverages also hamper the process of digestion and assimilation of nutrients.
Cooking with certain spices adds flavor to your food and provides nourishment for your hair. Cumin, turmeric and black pepper are some "hair-friendly" spices. Add a healthy pinch of each to single-portion soups and stews as they are cooking. Saut 1/8 1/4 teaspoon each of the three spices in a teaspoon of ghee (clarified butter) or olive oil and add to cooked veggies. Roasted ground cumin and ground black pepper can be sprinkled over fresh yogurt.
Stress can be seriously injurious to long-term health and color of hair. Try and manage your time and tasks to minimize time-related pressures. Practice relaxation techniques such as meditation. Seek out tranquil sights in nature to help restore balance to your mind. Relaxing or uplifting music can be therapeutic. Get adequate, good quality sleep to help the natural process of rejuvenation.
Ayurvedic herbs that help hair health include Eclipta alba and Gotu Kola. Eclipta alba is called "Bhringaraj" literally, king of tresses. It nourishes the hair and helps resistance to stress as well. Brahmi, sometimes called Gotu Kola, also helps balance the mind and nourishes the hair and scalp. Since Ayurveda considers the health, color and luster of hair so dependent on overall mind/body health, synergistic Ayurvedic herbal preparations for hair can also include herbs such as Country Mallow, which is supposed to strengthen the physiology, and Winter Cherry, which aids resistance to stress.
Stay away from harsh chemical topical products that can damage hair over time. Look for gentle, natural cleansers and conditioners, especially if you wash your hair more than three times a week. Shampoos and conditioners that contain nourishing botanicals are even better. Read labels carefully sometimes, products that say "herbal" or "natural" can include no-no chemicals.
A warm oil scalp massage two or three times a week will help stimulate and moisturize the scalp. You can use good quality coconut, almond or olive oil Ayurvedic hair oils also contain some of the herbs mentioned earlier. Apply some mildly warmed oil to your hair and gently massage into your scalp evenly with your fingertips. Leave on overnight if you can, if not, leave on for at least an hour or two, then get it out by shampooing your hair. The scalp massage helps you relax and aids sound sleep as well.
Never attack wet hair with a brush, no matter how rushed for time you are. Tangles in wet hair are best removed with a wide-toothed comb. Use a wooden comb if you can find one; it won't generate static electricity. Excessive blow-drying can damage hair in the long-term, making it brittle and causing split ends. If you can, let your hair dry naturally, then brush into place.
Last, but not least, brushing your hair regularly to stimulate the scalp will keep it looking healthy and lustrous. Brush each night in all directions in turn left to right, right to left, front to back and back to front Use smooth long strokes from scalp to hair-tips.
...................................................................................................................................................................
No comments:
Post a Comment