You might have been at a point at least once in your life where you started losing too much hair. And you might be wondering where you might be going wrong with your hair health. Maybe you are even going through that experience currently. Have you also tried every trending natural remedy and still got no results except for making hair smell bad? Then, we are with some of the best remedies to prevent hair fall and damage quite easily!
This article will help you in learning about hair in detail and different factors that affect them and tips to prevent damage.
What is Hair: Understanding Hair Better
First, let’s go through the basics of hair.
Hair is nothing but a form of a protein called keratin. It is a part of the Integumentary system, one of the 11 organ systems of your body. There are three layers of skin called epidermis, dermis, and hypodermis. Hair follicles which are the bottom part of the hair strand come in the dermis which is just below the epidermis. These connect the hair to the skin. Each hair strand goes through a cycle of four stages which are explained below.
Cycles of Hair
- Anagen (growth phase): This is the active phase where the hair is formed.
- Catagen (transitional phase): In this phase, the growth stops and becomes detached from the base of the follicles.
- Telogen (resting phase): Here, the hair is not growing anymore and is on the verge of shedding.
- Exogen: This is the phase where you shed the hair and it is considered normal. Most of the time you have a new hair strand coming in its place.
Each hair strand goes through these four phases at different points of time and hence, it is normal to shed 50-100 strands in a day. So, losing some hair on a daily basis is fine, what’s not fine is losing hair in clusters.
Hair Fall v/s Hair Loss
You might have used these two terms interchangeably sometimes but they both mean different things. Hair Fall is just the shedding of hair at a normal rate. There might be a slight increase in hair shedding but it still won’t decrease your hair volume suddenly. On the other hand, hair loss is losing a large volume of your hair, losing patches of hair, or sudden shedding of hair.
These can happen due to various factors such as hormonal, environmental, excess stress, or even genetics. Some of the conditions related to hair loss are alopecia, thinning of hair, etc. It’s better to take professional help if you are experiencing hair loss as at an early stage, treatment can be more effective.
Role of Nutrition in Hair Growth
Nutrition plays a major role in hair growth and the quality of hair that you have. Therefore, lack of proper nutrition can lead to hair fall and damage. Your body needs enough micro and macronutrients to fulfill the necessary functions and help in the proper growth of hair.
Vitamin B2 is essential for the health of all tissues, particularly skin, eyes, and nerves. Sources for Vitamin B2 are peas, beans, whole grains, etc.
Vitamin B7, which is also known as biotin, is involved in the process of protein synthesis and is necessary for your hair health. It helps to maintain the cognitive functions necessary for healthy hair, skin, and nails. Sources for vitamin B7 are egg yolk, soy, cereals, nuts, legumes, milk, etc.
Causes of Hair Fall
There can be factors that can trigger hair fall and make it severe. These causes are the ones seen normally and are reversible with proper measures, it is possible to have hair fall as a symptom of some other medical condition. Therefore, It’s better to consult a dermatologist in severe cases.
- Excessive Stress: Too much stress can harm your body in various ways and hair fall is one of the results. Stress can push your hair follicles into the resting phase hindering the growth phase.
- Improper Sleep: Disturbed or inadequate sleep can increase your stress levels which will result in hair fall.
- Vitamin B2 Deficiency: You need the proper amount of this vitamin for the good health of your hair.
- Vitamin B7 Deficiency: Its deficiency can cause hair loss hence, it is important to take your daily recommended amount. Although, its deficiency is rare as mostly it is found in protein sources.
- Protein Deficiency: Sometimes, people get on fad diets leading to a deficiency of nutrients including protein, and protein is essential for various functions in the body. Hence, make sure you are getting enough protein.
- Low-calorie Diet: A low-calorie diet with insufficient nutrients will hinder the growth of your hair and hair fall happens as a side effect.
- Selenium Deficiency: Selenium is a mineral that helps in important bodily functions and its deficiency can lead to hair loss. Sources of selenium are rice, whole wheat bread, eggs, etc.
- Extremely Hot Water: Hot water showers can damage your hair and scalp so it is advisable to wash your hair in lukewarm or cold water.
- Daily Hair Care: Not washing your hair properly and removing shampoo completely can also lead to issues with the scalp. This is due to the reason that accumulated shampoo might hinder the process of hair growth.
Tips to Prevent Hair Fall
Now, hair fall mostly is preventable and thus here we are providing you with some tips and measures to take care of your hair and have healthy and beautiful hair.
In the above paragraphs, we discussed the role of nutrition in your hair health which included the most important nutrients for your hair. Coming up you will see what all other nutrients contribute to good hair health.
- Vitamin A: It helps in the growth of hair and moisturizes the scalp. Sources are leafy green vegetables, tomatoes, eggs, etc.
- Vitamin D: It can help in preventing hair fall by not letting a hair fall out prematurely. Sources are eggs, butter, cream, salmon, sunlight, etc.
- Omega-3 Fatty Acids: It promotes proper circulation in the scalp. Sources are oysters, cod liver oil, nuts, and seeds like walnuts, flax seeds, chia seeds, etc.
- Antioxidants: These neutralize the damaging oxidation caused in the body. Sources are all kinds of fruits and vegetables.
- Protein: Since, hair is nothing but a dead protein, consuming 0.8-1.8g of protein per KG of body weight is essential. Some of the sources of protein are milk, nuts, cereals, soy, egg yolks, legumes, peas, whole grains, etc.
- Other Nutrients: Along with the above-mentioned nutrients zinc, selenium, vitamin C, etc. also promote hair growth.
- Proper Oiling: Apply coconut oil or any other oil that suits you 2 times a week overnight.
- Hair Wash: Wash your hair 2-3 times a week with a mild shampoo to avoid damage to your hair and apply shampoo only on your scalp.
Also, try meditation and take care of your mental health.
With these tips, you can improve your hair health and prevent hair fall in the long run. However, if even after doing these things you are not seeing any progress then it’s time to see a dermatologist.
We hope that you liked reading this article, we will be back with more interesting topics to enhance your knowledge about nutrition and fitness. Please make sure to comment below with your queries and thoughts about the article.