Lifestyle Support

Healthy Diet

A healthy diet plays a crucial role in supporting hair health, growth, and appearance. By consuming the right nutrients, you can promote stronger, shinier, and more resilient hair.

Key Nutrients to consider for Hair Health:

Protein:

Hair is primarily made of protein, making it essential for hair growth and strength. Include lean meats, poultry, fish, eggs, legumes, and nuts in your diet to ensure adequate protein intake.

Healthy Fats:

Essential fatty acids, especially omega-3s, are vital for hair health3. Incorporate fatty fish like salmon, tuna, and mackerel, as well as flaxseeds, chia seeds, and walnuts into your meals.

Vitamins and Minerals:

  • Vitamin A: Supports sebum production, keeping the scalp hydrated.
  • B-complex vitamins: Essential for hair growth, especially biotin (B7).
  • Vitamin C: Aids in collagen production and iron absorption.
  • Vitamin E: Protects hair follicles from oxidative damage.
  • Iron: Crucial for hair growth; deficiency can lead to hair loss.
  • Zinc: Promotes hair health and cell reproduction.

Beneficial Foods for Hair:

  • Eggs: Rich in protein, biotin, and other B vitamins.
  • Leafy greens: Provide iron, vitamins A and C, and folate.
  • Citrus fruits and berries: High in vitamin C2.
  • Sweet potatoes and carrots: Contain beta-carotene, which the body converts to vitamin A.
  • Avocados: Rich in vitamin E and healthy fats.
  • Nuts and seeds: Provide zinc, selenium, and omega-3 fatty acids.
  • Whole grains: Contain biotin, iron, and other B vitamins.

Balanced Diet Recommendations:

To support hair health, aim for a balanced diet with:

20% of calories from protein

20-30% from healthy fats

45-60% from carbohydrates

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Stress Management:


Stress events and prolonged ongoing stress can lead to continuous hair loss, potentially resulting in conditions like telogen effluvium where hair follicles enter an extended resting phase.

It’s important to note that while stress can contribute to hair loss, the effects are often temporary yet sadly, it can take months to years to regain the hair we lose during a stress shed. Addressing the underlying causes of stress and seeking appropriate treatment can help restore normal hair growth patterns.

Several mechanisms of stress are:

Hormonal Changes:

Chronic stress elevates cortisol levels in the body, which can have detrimental effects on hair growth. 

High cortisol levels:

Extend the resting phase of hair follicles, preventing new hair growth. Disrupt the normal hair growth cycle, causing premature arrest of hair cycling through the hair life cycle.

Hair Follicle Impairment:

Stress hormones may cause hair follicle stem cells to remain in an extended resting phase without regenerating new hair.

Telogen Effluvium:

This is the most common form of stress-related hair loss. It occurs when, many hair follicles shift into the telogen (shedding) phase simultaneously. Hair shedding can present about 3-6 months after a stressful event or period of chronic stress. Hair loss experienced is usually abrupt, and affects the entire scalp.

Biological Mechanisms:

Recent research has uncovered specific pathways through which stress affects hair growth:

  • Stress prevents dermal papilla cells from secreting Gas6, a molecule that activates hair follicle stem cells.
  • Stress activates the sympathetic nervous system, which can deplete melanocyte stem cells, leading to premature hair graying
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