Hair loss problem has become a common problem for most of the people. Apart from hair loss due to illness, age, and hormonal problems, in most cases, it simply occurs due to a lack of adequate protein and vitamins. Hair loss can also result from carelessness and certain bad habits. We are always looking for easy ways to avoid hair loss. By taking some simple steps, you can prevent such hair loss at home. Let’s learn how to avoid hair loss in simple ways.
I am a hair loss sufferer with experience in preventing it as well. By analyzing various studies and the opinions of dermatologists, I found five effective ways. By following these ways I have succeeded in avoiding my hair loss. They are effective for both men and women. The ways are:
- Consume foods that prevent hair loss.
- Avoid foods that cause hair loss.
- Avoid bad lifestyle habits associated with hair fall.
- Take care of your hair and scalp.
- Avoid certain hair care mistakes.
1. Consuming Foods that Prevent Hair Loss
The ingredients that make up and grow hair on our scalp come from our food. So, healthy food means healthy hair and a lack of adequate vitamins in food means hair loss. Analyzing data from the American National Library of Medicine and The Independent Pharmacy in the UK, it is found that a deficiency in Vitamin A, E, C, D, B2, B6, B12, folic acid, biotin, zinc, iron, and some essential fatty acids are associated with hair loss. Therefore, we need to include foods in our daily diet that address these deficiencies. For example:
Eat some sour fruits every day
Kiwi, oranges, grapefruit, lemons, guava, pineapple, strawberries, blueberries, and grapes are rich in vitamin C. Kiwi, strawberries, blueberries, and grape seeds also contain essential omega-3 fatty acids. These fruits also provide vitamin A, folic acid, zinc, iron, and many other nutrients. So, eat some sour fruits every day.
Eat dark green, yellow, and orange vegetables and fruits
Sweet potatoes, carrots, pumpkin, papaya, mango, bananas, apricots, avocados, tomatoes, broccoli, capsicum, green chilies, and spinach are rich in various minerals, including vitamins A, C, E, B6, B9, and B12. A lack of these vitamins and nutrients can cause hair loss. So, eat some dark green, yellow, and orange vegetables and fruits every day.
Red meat, organ meats, poultry, and eggs
Red meat and organ meats such as beef, mutton, kidneys, liver, etc., and poultry are high in protein, iron, zinc, selenium, and B vitamins. All of which are involved in regulating the hair growth cycle.
Eggs are also known as a protein powerhouse. To avoid hair loss, we need to eat eggs daily and include red meat, organ meats, and poultry regularly in our diet. However, fatty meat should be avoided as it is harmful to hair health.
Oily Fish
Oily fish contain omega-3 fatty acids, which are essential fatty acids. Not only sea-fish need to be consumed for this purpose. Omega-3 is found in all types of oily fish, and all fish are good sources of protein. Eating fish regularly can help you achieve strong and healthy hair.
Low-fat dairy products
Dairy products like milk, yogurt, and cheese provide riboflavin (B2), B12, vitamin D, iron, calcium, and some essential fatty acids. These ingredients are effective in preventing hair loss and promoting new hair growth.
Nuts and seeds
Nuts such as cashews, walnuts, and pistachios contain healthy fats, especially omega-6 fats. Also, chia seeds, pumpkin seeds, sunflower seeds, and flax seeds have many wonderful ingredients for beautiful hair. Studies have found a link between deficiencies in these elements and hair loss. You can add these nuts and seeds to salads, desserts, and milkshakes.
Moreover, foods like mushrooms, yeast, legume, and whole grains contain a lot of protein, zinc, folate, and iron. Therefore, to avoid hair loss due to nutritional reasons, we need to include these foods in our daily diet. These foods play a crucial role in maintaining our overall health, including hair health.
2. Avoid Foods that Cause Hair Loss
Everything we eat affects our body. While beneficial foods help, harmful foods damage our health. Our daily diet also impacts hair health, and certain foods are responsible for hair loss. To prevent hair loss, we need to avoid these foods. For example:
Foods with added sugar, aspartame, or artificial sweeteners
Foods containing sugar, aspartame, or artificial sweeteners can block the body’s normal blood flow, preventing nutrients from reaching the hair follicles. Malnutrition makes hair weak and causes it to fall out. So, say goodbye to these foods today.
Foods made with refined carbs
Foods made with refined carbs are delicious, but they break down into sugar when eaten. They weaken the body’s natural defenses against stress and increase stress-induced hair loss. So, understand that white bread, cake, pizza, pasta, and noodles may be contributing to your hair loss.
Oily, greasy, cheesy foods
The scalp naturally secretes sebum to retain moisture in the hair. Oily, fatty foods can clog the sebum glands with excess grease, which inhibits natural hair growth. To prevent hair loss, avoid fatty red meat, fried chicken, butter, nachos, pizza, cheeseburgers, etc.
Alcohol, diet soda, and carbonated drinks
Alcohol triggers stress-induced hair loss. Diet soda and carbonated drinks are high in sugar or aspartame. These foods are among the reasons for your hair loss and should be completely avoided.
Additionally, swordfish, tuna, Brazil nuts, and raw egg whites contain some harmful ingredients for hair health. Consuming too much of these can harm your hair health. However, eating them in moderation is generally safe.
3. Avoid bad lifestyle habits associated with hair fall.
Daily lifestyle habits are also related to hair loss. Certain bad habits in our lifestyle can unknowingly damage our hair health and cause hair loss. To avoid hair loss, we need to eliminate these bad habits from our lifestyle and develop good habits. Bad habits are:
Poor sleep habits: Without enough sleep, the body releases stress hormones, and the immune system suffers, which damages hair follicles. At least eight hours of sleep is required every night.
Poor food habits: If your diet lacks sufficient protein, vitamins, and minerals, your hair will fall out. Develop healthy food habits.
Stress: In response to stress, the body releases the hormone cortisol, which disrupts the hair growth cycle. You can adopt ways to stay stress-free.
Hairstyle: Traumatic hairstyles and the use of harmful chemicals can cause permanent damage to hair and follicles, leading to hair loss. Avoid these types of hairstyles.
Smoking: Cigarette smoke contains many toxic substances, like nicotine, which inhibit the supply of oxygen to the hair follicles. All types of smoking, including cigarettes, should be given up.
4. Take care of your hair and scalp
To avoid hair loss, you must take care of your scalp. An unhealthy scalp can cause problems like dandruff, acne, cysts, and itching, which leads to hair loss. You can adopt the following three methods for scalp care:
Protection from dust and strong sun: If dust accumulates on the scalp, it can cause dandruff, and intense sun can make hair rough and lose its beauty. So, before going outside in dusty or intense sun, wrap your head with a thin cloth or wear a hat.
Wash your hair with shampoo regularly: Wash your hair and scalp with shampoo every few days. However, make sure to use a shampoo free of harmful chemicals and rich in natural ingredients.
Use protein-rich natural oils: Massage the scalp with protein-rich natural oils such as coconut oil, almond oil, pumpkin oil, or castor oil every few days, and wash it off with shampoo after a day.
5. Avoid Certain Hair Care Mistakes
- Not using conditioner after shampooing. The scalp secretes sebum to keep the hair moisturized, but this sebum is washed away when the hair is shampooed. The job of the conditioner is to replenish sebum or other beneficial oils to the hair.
- Do not scrub wet hair. Scrubbing wet hair can cause breakage or frizz. Squeeze the water out gently with a towel.
- Do not comb wet hair. Wet hair is soft, and applying too much tension can cause it to break or fall out. Comb your hair with a wide-toothed comb after it dries a little.
- Do not dry hair with a blow dryer or curling iron. It is best to air-dry your hair. However, if it is necessary to use these tools, do so for the shortest possible time, at the lowest possible heat.
You can easily implement the mentioned methods at home and naturally. If you are suffering from hair loss due to the reasons mentioned, these remedies will provide 100% effective results. However, if the hair loss is due to illness, therapy or treatment, medication, or hormonal problems, consult a doctor.