Having hair fall can be a tough time for both men and women alike. There are multiple procedures and expensive surgeries that serve to prevent hair fall. But before diving into these costly treatments, have a closer look at what you’re eating. Changes in your diet have a drastic change in your body and hair. Hair fall usually starts to occur as you grow older, but in today’s generation, it may start earlier as a teenager. Hair loss can impact confidence levels and could cause other issues with it. It can be due to hormonal imbalance, heredity, medications, or medical conditions. Though anyone can ex experience hair fall, it is generally more prevalent in men. Hair fall refers to excessive hair loss from the scalp.
Symptoms of Hair Fall
Hair fall can happen in different ways depending on the cause of your hair loss. Some scenarios can be temporary, while others can be permanent. Hair fall may start gradually and then get into an excessive amount. Some symptoms of hair fall include:
- Slowly reduction in scalp thickness on top of the head: This kind of hair fall is prevalent in men and women. It usually happens when an individual starts aging. In men, the hairline begins to recede, while in women, they experience a decrease in volume.
- Circular bald spots: Some people experience patchy spots on the scalp. This kind of hair loss affects the scalp but may occur in eyebrows or beard as well.
- Sudden hair fall: This kind of hair fall is immediate and can result in chunks of hair falling off while combing your hair. This causes hair thinning.
Causes of Hair Fall
It is pretty normal to lose about 100 strands of hair per day. But the issue persists when new hairs do not form in place of the lost ones. Hair loss or hair fall can be caused due to the following few factors:
- Heredity: The most common cause of hair fall could be a heredity condition. It is usually seen as a person ages and has a pattern for men and women alike.
- Medications: Consuming medications for certain diseases like cancer, depression, arthritis, heart problems, or high blood pressure could lead to severe hair fall.
- Hormonal imbalance: Several conditions can cause temporary or permanent hair fall. Hormonal changes like pregnancy, menopause, childbirth, and thyroid problems could lead to cases of hair fall.
- Styling and Treatment: Exposing your hair too expensive treatments or excessive hairstyling are known to be a cause for hair loss.
Recommended products to prevent hair loss
How can food prevent hair loss?
Before looking out for treatments and surgeries, it is always better to first have a check on your lifestyle and diet. Significant changes in our diet and lifestyle have a high impact on our overall body. While lifestyle and genes play an essential role in hair loss, you could always opt for foods rich in boosting hair growth. Let’s look at eight foods that prevent hair fall.
We have always been told carrots are high for the eyes. Yes, they are. But carrots are high for lustrous and shiny hair too. Carrots bring vitamin A which is known to provide excellent nourishment to the scalp and hair. Eating carrots ensures to have bright, healthy and well-conditioned hair. Try to include a diet with legumes, fruits vegetables, fatty fish, whole grains and low-fat dairy which are known to help you have great hair. Our busy lifestyles sure do take a toll on our bodies and hair, but including the right things in your diet can make a world of difference.
Oats are loaded with fiber which is excellent for the body as well as for hair. Oats help to maintain healthy bowels and heart. They also have a high concentration of other essential nutrients like iron, zinc and omega-six fatty acids. Omega 6 is particularly essential to maintain hair growth, obtain great skin and works well for the entire body. Including a bowl of oatmeal in your daily diet will provide you with the essential nutrients required for your body to boost hair growth and prevent hair fall.
Eggs work wonders for your hair. Since earlier times, egg masks have been used to promote healthy and shiny hair. Consumption of eggs also works as a great alternative to support hair health. They are loaded with nutrients like proteins, zinc, iron, Vitamin B12, and Omega 6 fatty acids. All these are necessary nutrients essential for great hair and deficiency in any of these leads to hair fall or other hair issues. Eggs are also an excellent source for biotin (vitamin B7) which helps in fighting hair loss problems (1). Make sure to include eggs daily to promote healthy and robust hair. Other foods that are a rich source of protein are nuts, seeds, meat, fish, vegetables like broccoli, spinach, and sweet potatoes.
- Brazil Nuts
Brazil nuts enrich with high amounts of selenium which helps in boosting hair growth. Selenium is an essential mineral known for enhancing the quality of your hair and makes it shiny. The recommended amount of selenium intake is 400 micrograms. You can take up to four of these Brazil nuts daily to help your hair grow. Other foods that include selenium are milk and other dairy products, cereals, bread, eggs, meat, and fish. It is vital to limit your intake of selenium as a high concentration of these could lead to nausea, skin rashes, nervous problems, and other health issues.
- Fatty Fish
Fish are excellent sources of Omega 3s and vitamin D which is known to improve hair health. It is vital to have healthy fats in the daily diet for the proper functioning of the human body. Omega 3 fatty acids are great for eyes, heart, skin, and hair (2). It is reported that people who include fish in their daily diet have a low risk for various chronic diseases. Consumption of fatty fish lowers the risk of heart attacks, strokes and keeps your heart healthy. Fishes having the most abundant source of omega-three fatty acids include tuna, salmon, mackerel, sardines, and herring. People following a vegan diet can source their omega-three from plant sources like flaxseed oil, walnuts, chia seeds, flaxseed, canola oil, and soybean oil.
Avocados are known for copper, and a mineral used to enhance the quality of hair and skin. Copper is known to build up collagen and elastin that strengthens the hair follicle. Copper improves the balance in hormones and makes your hair strong and healthy. Other sources of copper-rich foods include whole grains, dark leafy vegetables, nuts, chocolate, beans and legumes, shellfish and veal. Avocado also works for great skin and improves the quality of the skin with enriching benefits (3). Try having avocados daily and notice the benefits yourself. Avocados are too high for the body and have multiple advantages.
- Green Leafy Vegetables
Green leafy vegetables like spinach (4), turnip, lettuce are composed of iron that forms a crucial part of healthy hair. It keeps hair cells active and healthy. A deficiency in iron is one of the root causes of hair fall. Kale consists of vitamins A and C that are great for the scalp. They also work as good conditioners for the hair. You can include green leafy vegetables by making a salad or add them to lentils. A better way to consume these vegetables would be to boil and then eat them.
Walnuts contain omega three fatty acids which are why they are called the hair food. Nuts contain essential nutrients that promote healthy, strong and shiny hair. They are also excellent sources of vitamin B1, B6 and B9, iron, zinc, and selenium (5). All these are known to reduce hair fall and stimulate hair growth. They also include protein, magnesium, vitamin E and biotin, which are proven to enhance the quality of your hair. You can either soak walnuts overnight and have them the first thing in the morning. You can add them to desserts or salads and make them taste great.
Tips to avoid hair fall
- Handle your hair with care. Don’t tie or strangle hair too tight as this can lead to breakage.
- Avoid excessive heat or hairstyling, as this can lead to weak follicles and hair.
- Make sure never to comb wet hair. Wait for it to dry completely before you can remove any tangles.
- Do not rub wet hair with a towel as friction can cause breakage. Lightly dab with a cloth and let it completely dry.
- Never use harsh hair products on your hair.
- Never shampoo more than 2-3 times a week, as this can damage your hair.
If you follow a well-balanced diet with a healthy lifestyle, you will notice drastic results within the first few weeks. Having great hair can be a boon, but maintaining them is equally important. The right tips and techniques will promote healthy and active hair. Try to include the foods mentioned above to achieve excellent, silky and soft hair.