Image source: pexels.com/edited Who doesn't want to remain fit and young? I guess nobody! So, is that possible ?....YES! Slowing down the process of aging is possible. Our bodies have an incredible ability to repair and heal themselves, but for this to happen, we need to provide them with the proper nutrition and a healthy lifestyle. However, don't expect miracles overnight. It's crucial to understand that there are no quick fixes, and achieving your ultimate goal requires patience and consistency. Therefore, here are 10 practical tips that you can follow to help you achieve your desired outcome. By following these tips, you can lead a healthier and happier life and slow down the aging process naturally. 1.) SOUND SLEEP Image source: pexels.com Getting a good night's sleep is essential for maintaining a healthy and happy lifestyle. Sleep plays a crucial role in our health, as it helps our bodies recover and repair from the daily wear and tear. Studies have shown tha...
Causes of Hair Loss and Lifestyle Modifications to Combat It!
Hairs, the Crowning Glory of every woman, and why not?... Hair is an important part of beauty and it can make a lot of difference to a person's appearance. When it comes to hair fall, not only women, it can give stressful days and nights to even men and children! So it should be taken care of as much as any other body parts.
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NORMAL HAIR GROWTH CYCLE
Let's understand the normal hair growth cycle in short.
Hair grows in cycles. There are three phases of the hair growth cycle.
- Anagen - long growing phase, 3-10 years.
- Catagen - short transitional phase, where growing stops but the hair doesn't fall out.
- Telogen - short resting phase.
At the end of the resting phase, the hair falls out and the new hair grows in the follicles.
Reasons For Hair Fall
There are many causes of hair fall. Although not impossible, it's difficult to make out the exact cause of hair fall, as hair fall can have many causes. Some reasons could be:
1) HEREDITY
Experiencing hair loss can be a distressing and frustrating experience. It is important to understand that hair loss can be caused due to several factors, one of which is genetics. Medical research suggests that heredity can significantly contribute to excessive hair fall. If your parents or close relatives have had thin hair or suffered from premature hair loss, then there is a high chance that you may also inherit these problems. Therefore, taking steps to prevent or manage hair loss is crucial if you have a family history of this condition.
2) MALNUTRITION
The health of our hair is not only determined by genetics but also by the food we consume. The food we eat provides our hair with the necessary nutrients needed for growth, strength, and quality. On the other hand, a deficiency in certain vitamins and minerals can cause hair loss. One of the most common causes of hair loss is iron deficiency anemia, which is often found in women who experience heavy periods.
To promote hair growth and control hair fall, it's crucial to consume a well-balanced diet rich in essential nutrients like iron, zinc, biotin, B12, and D. However, it's important to note that just consuming a balanced diet may not be enough. Our body's ability to absorb these nutrients is equally important. Sometimes, even if we eat a healthy diet, our bodies may not absorb these nutrients properly, leading to hair loss.
To know why this happens and what mistakes you are making, check the below link:
7 Nutrient Draining Habits You Should Not Ignore!
3) SCALP INFECTIONS
The health of our scalp plays a vital role in maintaining healthy hair. Unfortunately, scalp infections caused by fungi or bacteria can lead to hair fall. To prevent this, it is essential to maintain proper scalp hygiene by keeping it clean and free from any infections. If an infection does occur, seeking medical treatment is crucial to restore hair growth. Treating the underlying cause of hair fall by addressing scalp infections can help prevent further hair loss and promote healthy hair growth.
4) OVERPROCESSING YOUR HAIR
Another major reason for hair fall could be the excessive use of chemical-laden products. Getting frequent hair colors, chemical straightening procedures, frequent use of hair gels,...etc. can weaken the roots of the hair.
Basically, excessive use of harsh chemicals on your scalp and hair, weaken hair roots or even can damage the hair follicles.
5) EXCESSIVE STYLING AND USE OF HAIR STYLING TOOLS
Excessive use of hairstyling tools to make a stylish hairdo can actually cause significant damage and breakage to your hair strands.
Frequently use of hair straighteners, blow dryers, hair curling irons, hair rollers, etc. or even wearing a tight braid, or ponytail, styling hairs tightly, pulling on hairs, or rubbing the scalp vigorously can cause hair fall and progressive thinning of the hairline.
6) HORMONAL IMBALANCE
The body's hormonal system is delicate and can be easily disrupted. Hormonal imbalances can be caused by various factors, such as lack of sleep, stress, pregnancy, childbirth, thyroid problems, and menopause. However, once the hormonal levels return to normal, hair fall will stop and hair will start growing back.
7) STRESS
The natural cycle of hair growth is a delicate process that can be easily disrupted by physical or emotional stress. Traumatic experiences such as accidents, surgeries, illnesses, or even minor ailments like the common cold can trigger a cascade of hormonal changes that lead to excessive hair fall. This can be a distressing experience for anyone, but the good news is that once the underlying stress is identified and addressed, the hair growth cycle can be restored to normal. The body's natural healing mechanisms will kick in and hair fall will gradually decrease, leading to healthy, shiny locks once again.
Suggested Read: Foods That Help Reduce Stress!
8) AUTOIMMUNE DISEASES
Autoimmune diseases are a group of conditions where the immune system of the body, which is supposed to protect against foreign invaders, mistakenly attacks a part of the body. These disorders can lead to a wide range of symptoms and complications, depending on the specific part of the body affected. Unfortunately, these diseases cannot be cured entirely, but with proper medications, therapies, and lifestyle changes, many people with autoimmune disorders can manage their symptoms and lead healthy lives.
One of the common symptoms of autoimmune disorders is excessive hair fall, which is caused by certain conditions such as alopecia areata, lupus, and psoriasis. These conditions can cause the immune system to attack hair follicles, leading to hair loss and thinning. While hair loss can be distressing, it is important to understand that it is a symptom of an underlying autoimmune condition and can be managed with appropriate treatments.
9) AGING
As we grow older, it is quite common to experience hair fall. With age, our body undergoes many changes, and one of them is the alteration in the natural hair growth cycle. The signs of aging include hair fall, slow hair growth, thinning of hair, and greying of hair.
10) MEDICATION
Certain medications can have the adverse effect of causing hair fall in individuals. However, it is important to note that hair growth usually resumes once the medication is discontinued.
Lifestyle Changes That Can Help You Reverse Hair Fall
While hair loss can be a distressing experience, the good news is that you have the power to make a difference. By making mindful choices and adopting healthy habits, you can nourish your hair from within and promote its natural growth. So, it's time to take control and change your lifestyle to reverse your hair fall!
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1) EARLY TO BED AND EARLY TO RISE
We've all heard the phrase, "early to bed and early to rise." Our elders have likely explained to us many times the benefits of going to bed early and getting up early.
However, staying up late at night, using electronic devices, and watching movies can disrupt the hormonal balance in our bodies, which can cause hair loss. In other words, using electronic devices and staying up late at night can interfere with the body's hormonal system.
To avoid this, it's important to make a conscious effort to go to bed early and avoid using any electronic devices at least two hours before bedtime. If you stick to this golden rule, you will likely see a positive difference in your overall health and well-being.
2) WORK ON YOUR GUT HEALTH
The health of your body mainly depends on how healthy your gut is. The gut refers to the Gastrointestinal tract or GI system. Basically, it is the entire digestive system of your body, which starts from the mouth and ends at the back (anus).
If your body's digestive system is working properly, and if it is absorbing all the nutrients from the food you are eating, then your body will remain healthy and have good hair growth as well.
Your bowel movement should be regular, and if you feel constipated you can go to the below link to learn natural ways to overcome Constipation:
10 Natural Ways To Overcome Constipation!
A Few Things You Can Do For Your Gut Health
- Include prebiotics (almonds, garlic, onion, banana...) and probiotics (yogurt, dosa, idli, fermented foods...) foods in your diet.
- Have more fiber-rich foods.
- Have raw salads before your meals.
- Drink plenty of water throughout the day. Staying hydrated is a great way to regulate the digestive system.
3) AVOID HAVING THESE 3 WHITES IN YOUR DIET
Making healthy choices is essential, and one way to do this is by replacing three commonly used ingredients in our kitchen with healthier alternatives, known as the "three whites". The three whites are Refined wheat flour (also known as maida or all-purpose flour), Processed sugar, and regular table salt, which are widely used in various food products but can have harmful effects on health when consumed in excess.
To make healthier choices, you can replace the three whites with the following alternatives:
1. Refined wheat flour - Whole wheat flour is a better source of fiber and essential nutrients.
2. Processed sugar - Raw sugar (also known as desi khand), jaggery, honey, or other natural sweeteners that are less processed than refined sugar.
3. Normal/table salt - Himalayan pink salt, rock salt, or black salt, which contain more minerals and are less processed than regular table salt.
By making these simple substitutions, you can improve your health and well-being while still enjoying your favorite foods.
4) INCLUDE MORE ALKALINE FOODS
Our food should be 70 to 80% alkaline and 30 to 20% acidic. This means that most of our food intake should consist of alkaline foods, while the remaining should be acidic in nature.
Most fruits and vegetables are alkaline in nature, which makes them an excellent addition to our diet. On the other hand, grains, dairy, and non-veg items are acidic and should be consumed in moderation.
One of the best ways to include more alkaline food in your diet is to have a glass of vegetable juice daily. You can juice the seasonal vegetables, which will provide you with a plethora of nutrients in a single serving.
Another way to incorporate alkaline food into your diet is to have a bowl of raw vegetables and fruits before your meals. This will help you feel full and provide you with essential vitamins and minerals your body needs. So, make sure to include a variety of fruits and vegetables in your diet to maintain a healthy and balanced lifestyle.
5) DAILY INTAKE OF NUTS AND SEEDS
Nuts and seeds are excellent sources of protein, healthy fats, fiber, vitamins, and minerals. They are like small nutrition powerhouses that can help boost your health and promote healthy hair.
NUTS -
- Peanuts
- Almonds
- Pistachios
- Cashew nut
- Walnuts
SEEDS -
- Chia seeds
- Flax seeds
- Pumpkin seeds
- Sesame seeds
- Melon seeds
- Sunflower seeds
It is recommended to soak nuts and seeds for a minimum of 6 to 8 hours, with an overnight soak being the most beneficial. This practice helps to break down phytic acid, which can interfere with the absorption of nutrients in the body. Soaking also activates enzymes and enhances the digestibility of nuts and seeds, making them easier on the digestive system. Therefore, it is advisable to soak your nuts and seeds before consuming them to maximize their nutritional benefits.
6) HOME-COOKED HEALTHY DIET
You must maintain a healthy diet to promote your overall well-being. However, it is equally important to pay attention to the source of your food. It is advisable to opt for home-cooked meals as they are usually prepared with fresh ingredients and cooked hygienically.
Packaged foods, processed foods, and street foods often contain harmful additives or preservatives that can negatively impact your health in the long run. To prioritize your health, it is recommended that you opt for home-cooked meals and avoid consuming foods that are not prepared under safe and clean conditions.
7) ALWAYS DO HEAD MASSAGE BEFORE SHAMPOOING
One of the most beneficial things you can do for your hair is to give yourself a relaxing head or scalp massage at least 1-2 hours before washing your hair. This simple but effective technique not only feels good, but it can also have a multitude of benefits for your hair health. By gently massaging your scalp, you can-
- Improve blood circulation
- Strengthen the roots of the hair
- Nourish the hair follicles
- Promotes healthy new growth
- Unclog any buildups
8) OIL YOUR NAVEL AND SOLES OF YOUR FEET BEFORE SLEEPING
Did you know that according to Ayurveda, your navel is a significant button that can help with the proper functioning of your body? It is believed that oiling your navel every night before sleeping can improve not only your overall health but also your hair health.
If you want to restore hair fall or promote hair growth, use almond, cold-pressed coconut, sesame, or jojoba oil to oil your navel. These oils are known to be beneficial for hair health.
In addition to this, oiling the soles of your feet every night before sleeping can provide tremendous benefits too.
- Induces good sleep
- Better digestion
- Improves circulation
- Good for hair and skin health
- Relaxes you
- Removes fatigue
9) HYDRATE YOURSELF
One of the most important things you can do for your overall health is to drink plenty of water throughout the day. Starting your day with 2-3 glasses of water can provide you with a great kickstart to your morning routine. Not only does drinking plenty of water help to cleanse your system, but it is also essential for the healthy growth of your hair. Proper hydration can help to keep your hair looking shiny and strong, so make sure you are drinking enough water each day to keep your body and your hair healthy.
10) CHOOSE THE RIGHT OIL AND SHAMPOO FOR YOUR HAIR TYPE
It is important to choose the right shampoo and hair oil according to your hair type. Whether you prefer natural shampoos or store-bought ones, always dilute the shampoo with water before using it. Remember to shampoo your scalp, not your hair.
When it comes to hair oils, it is best to opt for natural options such as
- almond oil
- coconut oil
- mustard oil
- Olive oil
- Sesame oil
To ensure the nutritional value of oils is preserved, it is highly recommended to use cold-pressed or kachi ghani versions of oils. These methods of oil extraction do not involve the use of heat or chemicals, which helps to retain the natural goodness of the oils. Cold-pressed oils are extracted by pressing the seeds or nuts at a low temperature, whereas kachi ghani oils are extracted using a traditional wooden mill. These unrefined oils are minimally processed and provide a range of health benefits.
11) STAY AWAY FROM CHEMICAL-LADEN PRODUCTS AND STYLING TOOLS
Avoid using any hair styling tools and chemical-laden products that are available in the market when you face hair problems. This includes hair dyes, hair colors, perms, curlers, heat rollers, straighteners, ready-made hair masks, and serums, as well as hair treatments from salons.
Instead, it's best to keep your hair in its natural form. Consider using homemade natural hair masks and serums as an alternative.
12) EXERCISE DAILY
Spend at least thirty minutes of your daily morning routine for physical activity. Engaging in regular exercise will help improve blood circulation throughout your body, which in turn facilitates the delivery of oxygen and essential nutrients to all parts of the body, including your hair.
You have a range of options to choose from when it comes to exercise routines. You can opt for Yoga, Pilates, Zumba, Aerobics, or even simple exercises that can provide you with great results. You can also include some breathing exercises, such as anulom vilom, pranayam, kapal bharti, Brahmari, etc. to maximize the benefits of your workout routine.
HOW OFTEN YOU SHOULD WASH YOUR HAIR?
The frequency of washing hairs depends upon various factors -
- Type of your hair.
- How much you sweat.
- Pollution and weather conditions of the place you are living in.
- Type of work you do etc.
It's different from person to person. You have to decide whether your hair needs a wash or not.
Generally,
For normal hairs - 2 times a week.
For oily hairs - 2-3 times a week, as required.
For excessive oily hairs - every alternative day to prevent any buildups.
For dry hair - once a week is enough.
USEFUL TIPS!
- Keep hairs clean and dry, especially in the monsoon season.
- Never comb on wet hairs.
- Never share your combs, hair brushes, or towels with anybody.
- Your pillow covers should be soft and smooth. Satin pillow covers are best.
- Wash your comb every week with a mild cleanser.
- Morning walks in green areas or preferably parks, give you plenty of fresh air and oxygen.
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Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information.