Do you worry about hair loss, and are looking to restore your hair? Today, you’ll discover 12 things you can do to prevent hair loss, reverse it, and grow stronger, shinier, and thicker hair. Women and men experience different hair loss patterns. In women, even if their hair gets thin, fragile, and falls out all over the head, they are less likely to become bald. In contrast, men lose hair first from the front of the head and are more likely than women to go bald.
Watch this video to the end, to learn ONE surprising cause of hair loss that affects over 30% of adults.
As always, this video is educational and does not constitute medical advice; we are not doctors.
Number 12. “Eat Foods that Block DHT.”
A significant factor behind male-pattern baldness is the sex hormone Dihydrotestosterone (DHT).
Some medications such as finasteride, block DHT to slow down hair loss, but there are natural alternatives. Certain foods have been found to reverse hair loss and allow hair to regrow. DHT blockers suppress the activity of the 5-alpha-reductase enzyme, which converts testosterone to DHT.
Foods and supplements known to be DHT blockers include green tea, flaxseed, sesame seed, edamame beans, onion, turmeric, pumpkin seed oil, saw palmetto extract, reishi mushroom, E. cava alga, and pygeum bark extract.
DHT may also be blocked topically at the hair follicles by using a hair-thickening shampoo, or hair spray with natural ingredients mentioned earlier, rosemary, lavender, tea tree oils, and other nutrients coming up next.
Number 11. “Eat Biotin-rich Foods.”
Biotin, also known as vitamin B7, is a popular nutrient used in shampoos and food supplements designed for hair regrowth. A biotin deficiency can cause skin, nail, and hair problems. Nutritional sources of biotin are egg, milk, salmon, organ meats, sweet potato, broccoli, spinach, nuts, and seeds. These foods are also significant sources of other B vitamins, such as B2 and B12, that keep your hair follicles healthy.
Number 10. “Add Iron-rich Foods To Your Diet.”
Hair loss in men and women can be associated with an iron deficiency. In a study done in 2006, iron and lysine supplements were given to women who had telogen effluvium, or temporary hair loss because of stress or trauma. Results showed that iron supplementation lowered hair shedding in one-third of women. Foods that contain a good amount of iron are meat, eggs, lentils, nuts, raisins, and some vegetables such as spinach and broccoli.
Number 9. “Get More Vitamin D.”
Vitamin D plays an important role in the growth of hair follicles. These are the structures where the hair gets oxygen, nutrients and grows from them. A deficiency in vitamin D is associated with hair thinning and loss. The best source of vitamin D is the sun; 15 to 20 minutes of sunlight per day is all you need. You can get vitamin D from food sources such as fish, eggs, and milk.
Number 8. “Eat Antioxidant-rich Foods.”
Antioxidants such as vitamins A, C, and E are essential for healthy hair. They help to fight off free radicals that can cause damage, and promote collagen synthesis which helps nourish the connective tissue of follicles to enhance hair growth!
In one study done in 2010, volunteers with alopecia were given vitamin E capsules. The number of hairs in the test scalp area increased significantly.
The best sources of vitamin A, are carrots, eggs, milk, while vitamin C is abundant in citrus fruits such as orange and lemon. Foods rich in vitamin E include nuts, seeds, wheat germ oil, avocado, and spinach.
Number 7. “Get More Omega-3 Fatty Acids.”
Even though more research is needed, the daily intake of omega-3 helps regulate DHT and may help reduce hair loss and increase hair growth. In one 2015 study, women who took an Omega-3 fish oil supplement experienced greater hair growth and less hair loss.
Omega-3 fatty acids reduce the inflammation that can cause hair loss. The best sources of omega-3 are fish, flaxseed, chia seeds, and walnuts.
Number 6. “Add Zinc-rich Foods to Your Diet.”
Zinc deficiency is one of the known causes of hair loss. In a study done in 2009, zinc supplements were given to patients whose hair fell out in small patches because of alopecia areata, a condition in which immune cells attack hair follicles. After 3 months of zinc supplementation, 2 out of 3 patients regrew their hair. You can get zinc naturally from meat, poultry, yogurt, milk, beans, nuts, and seafood such as lobster.
Number 5. “Get More Selenium.”
Selenium is a trace mineral that plays a vital role in cell growth and development. A selenium deficiency can cause changes in the structure of hair follicles and trigger hair loss. Preclinical studies showed that a diet poor in selenium can cause telogen effluvium, which is hair loss induced by stress. You can get selenium from natural sources such as Brazil nuts, seafood, and organ meats. Be careful about selenium supplementation because excess intake can cause brittle hair and hair loss.
Number 4. “Get Enough Protein.”
Your hair needs protein for healthy growth. Protein is built by amino acids, and certain amino acids are more beneficial for hair regrowth. L-cysteine is a constituent of keratin that protects the hair follicle. L-cysteine can also increase iron and zinc absorption, which supports hair growth. You can get L-cysteine from beef, chicken, legumes, eggs, and yogurt.
Number 3. “Be Gentle to Your Hair.”
Have a gentle hair care routine to have healthy hair and prevent hair loss. Choose a shampoo that doesn’t dry your hair and apply a moisturizer after washing to avoid damage. Applying heat with curling irons and hot combs can damage and weaken your hair, so avoid this to prevent hair fall. Also, gently brush your hair when you’re styling it. Avoid pulling back your hair tightly when wearing a bun, ponytail, and braids. This is because doing this frequently can cause traction alopecia, a type of hair loss.
Number 2. “Reduce Stress.”
One cause of hair loss is stress, so manage your stress levels to support healthy hair growth in the long term. You can take a walk every day, or work on your hobbies to relieve stress and protect your hair.
Number 1. “Increase Blood Oxygen Levels.”
Getting enough oxygen and nutrients to your scalp encourages the growth of strong and healthy hair, and prevents premature hair thinning. You can consume foods such as beetroot juice, and exercise regularly to increase blood oxygen levels. If you’re a smoker, consider quitting, as this will increase oxygen transport to your hair follicles.
Next, what causes hair loss?
Hair loss can be caused by genetics, hormonal imbalance, disease, infection, vitamin deficiency, and bad hairstyling habits.
Thyroid conditions such as Hashimoto’s and Graves’ disease can sometimes result in hair loss. This is typically reversed after thyroid hormone levels are normalized.
Insulin resistance, the root cause of prediabetes, can also trigger hair loss. Prediabetes typically goes undiagnosed until type 2 diabetes develops, so hair loss is one symptom to watch out for.
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