Everyone is in the process of growing and losing hair. Even the fullest head of hair loses anywhere from 50-150 hairs a day. You might think that losing so many hairs would make your hair look thinner, but this is a normal process. As long as hair regrowth and hair loss are in balance, it isn’t a problem. If you don't have an underlying health issue, and genetics aren't a factor, you may be able to influence the quality and amount of your hair. Here are some things you can do to have healthy hair.
Balance Hormones
Hormones play a major role in hair growth. When hormones are off balance, your hair may be dry and thinning. One of the key hormones for hair growth is estrogen. Optimal levels of estrogen help you grow full thick hair, while low estrogen levels tends to result in slowed hair growth. There are some simple things you can do to help balance your hormones. One way is to make sure you have good elimination because this is how your body gets rid of excess hormones. So make sure you are eating plenty of fiber and you are staying hydrated by drinking plenty of water.
Your liver is also involved in balancing your hormones. The liver takes toxins and hormones and breaks them down into water soluble byproducts so they can be moved into your intestine. You can support your liver by eating cruciferous vegetables (kale, broccoli, collard greens) and drinking water with lemon in it Herbs and teas like milk thistle, dandelion root, and burdock root also help to support the liver.
Quality Sleep
Quality sleep is important for cellular regeneration and repair including your hair cells. If you experience changing sleep patterns or overall poor quality sleep, then you will probably notice it affecting your hair color and strength. Inadequate amounts of sleep cause disturbances in hormone levels, and can weaken the immune system. Poor sleep can also result in vitamin and mineral deficiencies required for maintaining healthy hair. Here are some tips for getting a good night sleep.
Healthy Fats
Healthy fat sources are extremely important for producing proper hormones and are critical for healthy hair and skin. Good fats result in moisture in the skin and hair that helps maintain shine. In addition, some vitamins are best absorbed by the body with dietary fat, These include vitamins A, D, E and K. Good fats come from things like organic butter, coconut oil, olive oil, eggs avocado, and wild caught salmon. Conversely, unhealthy fats disrupt hormone balance and cause inflammation. Unhealthy fats include canola, sunflower, corn, soy, safflower, cotton seed, and peanut oils. These are the fats most often used in processed foods because they are inexpensive.
Stress
Short term stressors will not cause your hair to fall out but long term chronic stress can. Stress influences hair health by causing vitamin and mineral deficiencies. Learning to manage stress in your life, along with eating a healthy diet, can stop and reverse your hair problems. In addition, there are herbs that can help your body re-balance from excess stress. These herbs are knows as adaptogens, and include certain mushrooms, ashwagandha, holy basil, rohdiola, and panax ginseng.
Key Nutrients
Many nutrients are required for the optimal health of your hair. Any vitamin deficiency can result in hair loss and reduced strength and shine. For example, a lack of vitamin B12 in your diet may cause premature graying while a vitamin C deficiency can leave your hair dry and dull. Other vitamins including A, B, C, D and E, as well as minerals, such as magnesium, iron, copper, selenium and zinc are also vital to hair health. You should be able to get enough of these vitamins and minerals by consuming a quality diet rich in a variety of colorful fruits, vegetables, and herbs.
Keratin is a protein that makes up your hair. This means that protein is an essential part of your hair and you must get enough in your diet to have healthy hair. Poor protein intake can cause brittle hair that is hard to grow. There are plant based protein options if you are vegetarian. Wild-caught fish and pasture-raised animal products are a great source of healthy fats and proteins if you are a meat eater.
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