You know that your hair plays a significant role in your appearance?
Hair is an essential part of our appearance. It makes us look younger, more attractive, and more confident. They are also a source of comfort and security. It is important to take good care of your hair so that it looks its best.
Your hair also protects your scalp from UV rays and damage from the sun. Your hair helps us stay cool in hot weather and warm in cold weather.
Hair loss can also indicate other health issues such as low RBC (Red Blood Cell) production, vitamin deficiencies, and, in some cases, diabetes.
What do Studies and Research Say About Hair Fall?
In 2014, the International Society of Hair Restoration Surgery conducted a survey to find out.
Roughly 35 million men in the United States and 21 million women are suffering from some form of hair loss. And 20% of them are under 30. That means over 1 in 5 Americans are going bald slowly.
By the age of 35, almost 40% of men can see visible hair loss and 40% of women by the age of 40.
At age 60, the number increases to 65% in men and 80% in women by the age of 60.
And this hair loss can be permanent.
We should not forget that men and women are anatomically different, which means reason for hair fall in men and women will also be different.
Reasons for hair fall in both males and females:
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Genetics
Your genetics is one of the basic reasons why your hair, skin color, and height are strongly dependent on your genes.
High blood pressure, type 1 and type 2 diabetes, psoriasis, eczema, and some mutations are also passed down through genetics.
As per a study, there is a 50% chance that you will have the same condition if your dad, mom, or anyone in your family has conditions like this.
Must read: Hair problem?
- Stress
Stress causes hair fall in many ways.
First, stress can lead to increased levels of cortisol, which can lead to thinning hair. Cortisol is a hormone that is released when we are under stress, and it can damage your hair follicles.
Cortisol also slows down the production of hair growth hormones, which can lead to visible hair fall.
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Using too many hair product
Hair products come in many different forms, like hair spray, hair bleach, and hair colors, and they can be used for many different purposes.
However, using too many hair products can lead you to serious hair fall.
Hair products can contain a bunch of chemicals, including sulfates, parabens, phthalates, triclosan, and many more, which can cut off the natural oils of hair so that the scalp becomes dry and brittle.
Further, it also reduces hair thickness, which can make hair difficult to manage and style. It is important to use hair products occasionally.
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Rapid weight loss
You might experience hair fall as you lose weight.
One is that losing weight can lead to a decrease in circulation, which can lead to a decrease in the production of hair.
Another reason is that when your body is under calorie restriction, it will start to burn muscle tissue rather than fat. This can lead to a decrease in the production of hair.
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Vitamin Deficiency
Some deficiencies in vitamins can lead to serious hair fall.
Deficiency of Vitamin B12, for example, can cause a condition called megaloblastic anemia, which results in the decreased production of red blood cells and serious hair fall.
Lack of vitamins is one of the major reasons for Hair Fall
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Vitamin D
Your hair needs vitamin D for optimal growth and development. Hair that is deficient in vitamin D can become thin, dry, and brittle.
You can add this in your lifestyle to avoid Vitamin D deficiency
1. Vitamin D-rich foods such as nuts, avocados, and milk.
2. Only consume sunlight in the early morning and late evening.
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Iron
Iron Deficiency is so common in women thats one of the major reason of hair fall.
It can also lead to a decrease in the production of keratin.
This protein is responsible for the structural integrity of the hair.
You can incorporate this into your daily routine to avoid biotin deficiency.
1. Foods that are rich in iron, like spinach, legumes, quinoa, and broccoli.
2. Iron supplements can help, but consult a doctor before.
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Biotin
Deficiency of Biotin not just causes hair loss but also leads to conditions like skin rashes, brittle nails, and many other skin and hair related problems.
You can add this in your lifestyle to avoid Biotin deficiency
1. Iron-rich foods such as mushrooms, egg yolks, avocados, and sweet potatoes
2. You can also take biotin supplements.
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Zinc
For tissue growth and repair, zinc is essential. Zinc maintains the optimal function of the oil glands that surround the hair follicles.
You can incorporate this into your daily routine to avoid zinc deficiency
1. Iron-rich foods such as oats, broccoli, corn, and garlic.
2. You can also take zinc supplements.
Is it possible to Regrow your hair?
Regrowth heavily depends If a follicle has closed or been damaged, then new hair wouldn’t be able to grow, but if the follicle is still intact, then yes, it is possible to reverse hair loss.
Dos and Don’ts to Reduce Hair Fall
1. Avoid chemical based Hair Products
Regularly washing your hair with chemical-based shampoo and using hair products containing harmful chemicals such as sulfates, parabens, and silicone causes your hair to become dry, thin, and prone to breakage.
But it can also penetrate your scalp skin and cause you cancer.
It’s better to replace your shampoo with a natural, non-toxic one. And use hair products occasionally.
2. Avoid Regular Use of Styling Tools
Heat is the enemy of hair, Using hot hair styling tools like hair dryers, straightens, and curling tongs makes your hair extremely dry, thin, and prone to breakage, especially if you are using them daily.
It happens when heat is directly applied to the hair. It takes away the natural moisture of the hair and weakens the hair shaft, which causes severe hair fall.
3. Oil your Hair
Oiling hair moisturizes the scalp and promotes hair growth. Additionally, it strengthens your hair.
When you oil your hair, the scalp receives vital nutrients and minerals. Also, oiling makes your hair thicker.
You can You can use natural oils like coconut oil, olive oil, and avocado oil. These oils are rich in healthy fats, minerals, and antioxidants, and those are all necessary for strong and healthy hair.
Best time to oil your hair?
You can oil your hair 1-2 hours before bed and leave it overnight so it can get absorbed.
Then wash your hair with a natural or organic shampoo the next day.
Avoid oiling daily if you have a oily scalp already.
4. Practice Yoga Daily
Yoga is a great way to prevent hair fall.
Regular yoga practise improves the blood flow to the scalp and promotes hair growth.
Also, yoga improves your digestion, keeps your mind calm, and makes you more flexible and energized.
By practising yoga poses, you can even reverse all your hair loss.
You can follow these 4 yoga poses that are given below to help you to Stop Hair Fall
- Kapalabhati
1: Sit up straight on the floor, hands on your knees.
2: Take a deep breath in and hold it for a few seconds.
3: Exhale while pulling your navel back.
4: Release your navel and core muscles.Then repeat.
5: 1 round = 20 completed breaths.Do at least 2 rounds.
Tip: Perform this early in the morning with an empty stomach for better results.
2. Adho Mukha Svanasana
1: Stand shoulder to shoulder with
2: Bring your hands to the ground and bend forward.
3: Take a few steps forward with your hands facedown.
4: Extend your arms and legs and hold them for 30 seconds.
Tip: If you are suffering from health conditions like high blood pressure, shoulder pain, diarrhea, then please avoid this pose.
3. Sarvangasana
1: Lie on your back against a wall.
2. Make a 90-degree angle with your legs.
3: Using your hands as support, slowly lift your hips off the floor.
4: Use your shoulders to help you balance your entire body.
5: Hold this position for at least 40 seconds.
Tip: Consult your doctor before practicing this pose If you are suffering from slip disc, heart problems or high blood pressure.
4. Balasana
1: Sit down on a mat with folded knees.
2: Inhale after touching your hips with your legs.
3: Exhale after bending down with your core and stretching your hands upwards.
4. Touch the floor with your forehead and hold it for 40 seconds.
5: Repeat for at least two rounds.
Tip: Avoid if you have any Knee, Back and Neck pain.
5. High Protein Diet
Protein is important for hair growth because hair follicles are made of mostly protein.
If your body doesn’t have enough fuel, your hair follicles might be one of the first things to stop working to save energy.
Must read: 8 Vegan foods Rich in Calcium
Many research has shown that lack of protein in the diet is one of the main factors that prompts hair fall. because it slows the production of keratin, which is responsible for hair growth.
How much daily protein you need?
For an average adult, the suggested dietary allowance is 0.8 grams per kilogram of body weight. For example, If a person 130lbs should eat at least 60 grams of protein per day.
Protein source for Vegetarians: Milk, Chickpeas/Legumes, Lentils, Beans, Green peas, Cottage Cheese, Yogurt.
Protein source for Non-Vegetarians: Eggs, Chicken, Shrimp, Fish and vegetarian sources that are given above.
6. Get Head Massage
Undoubtedly, head massage makes you relax and also improves quality sleep, reduces stress and anxiety that are banging around in your head.
According to a 2016 study, a 4 minute head massage every day for 24 weeks not only prevents hair loss but also promotes the growth of new thicker hair.
How to massage your Head?
The traditional technique of using Finger Tips:
- Use medium pressure, massage your head with your fingers in circular motions.
- No oil is needed for this massage.
- Make sure that you cover your entire head.
- Do this for 5 minutes, at least once a day.
7. Alcohol
If you drink too much alcohol, you might not get enough vitamins, which can cause hair loss.
Alcohol stops your body from breaking down nutrients and absorbing them. Both of these things are important for your body to work well and for your hair to stay healthy.
Alcohol does not directly cause you to lose hair.
But if you drink almost every day, you will experience extreme dehydration, and that eventually dries your hair follicles and causes your hair to thin and fall out.
8. Smoking
Smoking contributes to hair loss in several ways by decreasing blood supply to the scalp and harming the DNA of your hair follicles.
It happens because when you inhale the smoke of tobacco, toxic chemicals start travelling from your lungs into your blood, and your blood carries these chemicals to other organs of your body.
In addition, you can minimise the impact on your body and even experience regrowth of hair by quitting smoking.
SUMMING UP!
Your hair can get stronger by making a minor modification to your diet, lifestyle, and regular scalp and hair care routine.
Your hair will grow faster and stop falling out as a result of this.
To get good results, use the strategies listed above. If the condition is going out of your hand or you are experiencing excessive unnatural hair fall, then consult a doctor immediately.