Nutrition & Lifestyle for Shiny Hair
Hey Muse,
Hair, considered by many to be an element of beauty, is an expression of personality and as such is closely linked to psychophysical well-being. In most cases, hair loss is a natural replacement physiological phenomenon: in these cases, the hair loss is due to the "renewal". Since it is therefore a physiological and natural fall, everything tends to return to normal within a few weeks.
However, if the phenomenon persists and one realizes that the hair is falling out or thinning, it is advisable to find the most suitable treatment.
It is important to identify which factors are responsible, so that we can have a direct and effective approach.
RESPONSIBLE FACTORS
The factors responsible for hair loss can be really many:
· Age, which determines important hormonal variations: menopause and andropause.
· Hormonal changes due to thyroid disease, or Polycystic Ovary Syndrome, and also sudden changes in hormonal production as occurs in the period immediately after delivery.
· Excessively low-calorie and unbalanced diets that cause numerous vitamin and mineral deficiencies, especially iron.
· Prolonged stress
· Trauma
Personally, I went through a period of light hair loss and having identified prolonged stress as the main cause made me truly understand the importance and the direct effect on my health, and I was able to take actions aimed at decreasing the perception of stress, but we'll talk about it later.
NUTRITION
Nutrition plays a crucial role in hair health and unbalanced diets cause the lack of certain nutrients and determine many of the risk factors of their early fall. It is therefore essential to adopt a balanced diet, and if hair loss is taking place, choose the most appropriate herbs and foods for the vitality of the hair, combined with healthy lifestyles.
· Guarantee the daily protein intake. Usually the protein intake corresponds to 0.8 / 1 gram per kilo of body weight. Let's not forget the 2 portions of vegetables and 3 of fruit daily because they are rich in minerals and important trace elements, and also vegetable foods with high protein percentages such as legumes and soy.
· Give preference to omega 3 polyunsaturated fats. The latter are present in fish, flax seeds and chia, in walnuts and in all dried nuts. A deficiency of these fats can deteriorate the scalp and promote hair loss.
· Moderate the quantity of simple sugars (sugar, sweets, candies, sugary drinks, etc.). A diet too rich in these carbohydrates requires a continuous production of insulin and leads to an increased release of cortisol responsible for hormonal imbalances. Favor complex carbohydrates, low glycemic index foods, and whole foods rich in fiber, like fruits.
· Add the right amount of water. Proper hydration promotes the health and beauty of the hair.
CHOCOLATE
There are foods that help strengthen the hair by acting on the peripheral circulation of the scalp. This is the case of chocolate which is rich in proteins and other very important mineral elements for the human body, intervenes directly on the blood circulation of our scalp and is used in some aesthetic treatments.
CHILI PEPPER
Capsaicin, its main active compound, is a vasodilator and could help the flow of blood to our skin and stimulate hair bulbs to remain productive and prevent hair loss.
SALMON
Salmon contains proteins rich in lysine (the key amino acid for hair health) and is rich in omega 3, necessary to maintain the integrity of the cells of our skin.
DARK GREEN VEGETABLES
Green leafy vegetables, such as spinach, broccoli and cabbage, contain in large quantities vitamin E - essential for making the hair more resistant and less prone to flaking - calcium and iron, all essential for good hair health. Spinach, in particular, rich in potassium, magnesium, omega 3 and calcium, fortifies the hair and prevents it from falling out. The vitamin C contained in the spinach, then, has an antioxidant action and is fundamental in maintaining the good condition of the blood vessels, bones, teeth and collagen.
FOODS CONTAINING BETA-CAROTENE
Foods that contain beta-carotene are very important for the health of our hair, since during digestion they convert it into vitamin A, fundamental for the well-being of skin and hair. These beta-carotene-rich super foods include carrots, cabbage, asparagus, squash and sweet potatoes, for example.
LEGUMES
Legumes, especially beans and lentils, help to show off stronger and more resistant hair. All legumes provide protein, iron and zinc, essential for the health of hair and nails. They should be eaten at least 2-4 times a week and are perfect if combined with whole grains, which in this way provide the body with complete proteins, capable of even replacing the meat in the diet. Biotin (vitamin H), helps to grow hair faster.
WHOLE GRAINS
Cereals are a fundamental food in the diet, especially whole grains, the custodians of innumerable properties which, in the "refined" version, are usually lost. They are rich in vitamins, zinc, iron and silicon. They help to produce red blood cells, promoting the oxygenation of the scalp, an ideal condition to facilitate hair growth and show off a stronger and healthier hair. Thanks to the presence of vitamin E, they can affect the health of our hair: protecting the scalp from sunlight, making it less prone to dryness and a tendency to wear out. Oats, wheat, brown rice and sprouts provide antioxidants that help fight free radicals.
CINNAMON
Cinnamon is also one of the hair-friendly foods. In fact, it helps improve blood flow, promoting oxygenation of the scalp and thus contributing to making the hair healthier and more robust. Finally, it has antiseptic and antibacterial properties and is a natural antioxidant, able to counteract the effect of free radicals that cause damage to the follicle, altering the production of keratin, indispensable, as we well know, for the health of the hair.
WALNUTS
Dried fruits such as nuts, almonds and pistachios contain iron, magnesium, potassium, Omega 3 and vitamins, all nutrients necessary to strengthen nails and hair. A handful a day (about 15-20 grams) in salads or as a snack in the morning or afternoon is enough to bring important beneficial properties to the body. Walnuts are also rich in vitamin B5, which slows the appearance of white hair and makes it grow faster, and selenium, a mineral that improves the scalp, improving the problem of dandruff.
ONIONS
A vegetable that never fails in the kitchen is the onion, which flavor every dish. It gives the skin, hair and nails an aspect full of vitality. Its properties allow to eliminate liver and intestine toxins. Rich in vitamins of group B, C, K and J, it contains beta-carotene and many minerals, without forgetting amino acids and essential oils.
SEAFOOD
Dry hair and broken nails could be caused by a deficiency of zinc, a fundamental mineral that plays an important role in the metabolism of the thyroid hormone and in the processes of formation of bones and muscles. The oyster is one of the richest zinc foods, but to be consumed carefully if you suffer from high cholesterol.
FLAXSEED
They contain minerals, proteins, Omega 3 and Omega 6 fatty acids, B-vitamins, vitamin C and E. To benefit from all their nutritional properties, grind immediately before consuming them.
PARSLEY
This aromatic herb with such a characteristic flavor is always present in the fridge and is a precious source of calcium, iron, phosphorus, sulfur, potassium and magnesium. In addition to keeping blood vessels and tissues healthy, parsley, thanks to its great antioxidant power, is ideal for cleaning and rejuvenating the skin and strengthening nails and hair.
SPIRULINA
Essential is also an adequate supply of mineral salts, which can be integrated by taking spirulina algae, antianemic and rich in essential amino acids and carotene, which promotes the natural detoxification of the body by freeing it from waste substances, with beneficial results on hair health.
MUSHROOMS
There are some mushrooms that have particular healing properties and have been used for centuries in natural medicine.
Among these: Chaga, a mushroom that grows on birches and absorbs all the nutrients and energy, is rich in antioxidants, healthy for the skin and also very useful for hair care. Reishi mushroom is also called the immortality mushroom, and among its excellent qualities is the ability to absorb the body's toxic substances and regenerate the liver, enhance the immune system, improve blood oxygenation, promote the health of the respiratory system, reduce the accumulation of stress. Shiitake mushrooms particularly affects the brightness and natural color of our beautiful human manes. In fact, thanks to the large quantities of copper present in them, shiitake mushrooms help to maintain the natural color of the hair intact and to preserve its shine.
VITAMINS
Biotin (vitamin H) and Niacin (vitamin PP), in the synthesis of the hair, contribute to the metabolism of fats and proteins, and participate in maintaining the skin integrity of the growing tissue. They are both found in meat and eggs.
Vitamin C promotes the synthesis of many structural proteins; therefore, its deficiency could adversely affect the "resistance" of all skin appendages (including nails). Vitamin C is widely contained in foods of plant origin: especially in chili peppers, parsley and citrus fruits.
Vitamin A, because among the many functions it performs, it protects the hair from external aggressions, regulates the synthesis of keratins and promotes the formation of mucopolysaccharides. Among the main symptoms of deficiency of this vitamin we also have brittle, dull hair and dry skin. Dark green leafy vegetables, orange fruits and vegetables, carrots, apricots, squash, but also some herbs such as parsley are the main source of vitamin A.
Vitamin E is an excellent antioxidant and is important for hair and skin health. Among the main sources of this vitamin are extra virgin olive oil, vegetable oils, and nuts (almonds, walnuts, hazelnuts).
The B vitamins are useful for the synthesis of keratin, for the correct oxygenation of the scalp, essential for the nourishment of the follicles. Good sources are represented by whole grains, sesame and sunflower seeds, in wheat germ, in eggs, in beer yeast.
MINERALS
Hair health also passes through an adequate intake of minerals, often lacking in today's diet. The lack of minerals promotes hair loss, and therefore a balanced diet should always contain:
Iron: Present in red meat, spinach, legumes and dried fruit, essential for the synthesis of hemoglobin and the oxygenation of the blood that nourishes the skin of the hair and scalp, as well as the production of color pigments that contrast the onset of white hair. Remember that the absorption of iron present in vegetables (e.g. spinach) is not very bioavailable, to improve its absorption it is advisable to season the vegetables by adding lemon or to eat foods containing vitamin C (juices) in the same meal or to insert fresh peppers in salads.
Copper: It is found in spinach, crustaceans and potatoes, nuts, chocolate. It contributes to the synthesis of melanin that colors the hair, intervenes in the use of iron, in the synthesis of hemoglobin, and in the production of collagen.
Magnesium: Present in vegetables and peanuts, it favors the development of enzymes that intervene both in the production of melanin and in the regrowth of hair; a complete diet must include a sufficient amount.
Zinc: which we find in meat and fish, it promotes the activity of the germinative cells of the matrix and, consequently, the growth of hair or their fall in the absence of this trace element. It is present in excellent quantities in seeds, fish, meat and whole grains.
Sulfur: Present broccoli, cauliflower, cabbage and brussels sprouts, kale, spinach, asparagus, lettuce, eggplant, onions, garlic, and beans, it counteracts weak and brittle hair.
Selenium: Antioxidant mineral important for the renewal of scalp cells. Good sources are whole grains, nuts, and in the animal kingdom: fish and seafood.
LIFESTYLE
It is not only nutritional deficiencies that negatively affect hair health, it is therefore of utmost importance to consider various tips that allow you to protect, enhance and take care of your hair.
For these reasons we should therefore also pay attention to:
• Practice moderate physical activity both to improve physical performance and to relieve muscle and nervous tension.
• Supplementing your diet with vitamin D. One of the symptoms of vitamin D deficiency is hair loss. To increase the intake of this vitamin, sun exposure is essential. However, those who live in rainy and cold places, or in long winter periods, can supplement vitamin D with supplements, perhaps in cycles or as your doctor will suggest.
• Avoid a stressful lifestyle.
• Not smoking.
• Avoid treatments based on aggressive chemicals, such as dyes, bleaches and perms, to wash or dye your hair it is better to choose natural products. Chemicals can damage the skin, follicles and consequently hinder hair growth. In addition, some products can trigger allergic reactions and worsen the situation.
• Keep the head skin clean so that the follicles can be well oxygenated. The frequency of washing which can also be very frequent (3-4 times a week) depends on the skin and in particular on how much fat it secretes, in any case it is always good to use a little detergent and rinse quickly. Massaging the skin helps to cleanse the follicle and to bring blood (nourishment, oxygen) to the root. Do not tumble dry with hair dryers or plates at high temperatures which can interfere with the strength of the hair.
• Avoid combing hair that tears or pulls hair or excessive brushing. Ponytails can be comfortable in hair management, but they can also stress them excessively, causing excessive loss or increasing the chances of them breaking.
MASSAGE
How to practice a simple scalp massage
All hair types, long, short, straight, curly, need a healthy scalp, well-blooded and well-nourished in order to grow healthy. With the scalp massage you will immediately give well-being to your hair and scalp. It is easy and takes only five minutes.
Natural or Ayurvedic oil. Use as a hair oil natural Ayurvedic sesame oil or pure coconut oil or argan oil, the important thing is that it is natural and pure.
Apply hair oil. Get into a comfortable position and apply natural or Ayurvedic oil with your fingertips to the entire surface of the scalp and hair.
Massage the scalp. Rhythmically massage the entire surface of the head, to actively stimulate the micro circulation of the scalp and relieve itching.
Brush your hair. Position yourself with your head down and gently brush your hair with a natural brush. In this way, the crusts and the sebum that are detached from the scalp are removed.
Strengthening treatment. Finally, wrap your hair in a towel and leave on for half an hour all night. Oil absorption is a treatment to strengthen hair.
HERBS
Not least to consider is the factor related to psychophysical exhaustion. In fact, a prolonged condition of tension can alter different balances and increase the production of stress hormones, (for example cortisol), which in addition to having a vasoconstrictor action, accelerate the production of free radicals and therefore trigger a cellular oxidation process and of premature aging
In this case, beyond possible food supplementation, it becomes appropriate to act on this type of exhausting and in the long run harmful mechanism.
Taking magnesium during the day, to give support to the nervous system and muscles, but also some plants that help us to control, anxiety and stressful events, such as linden and lemon balm, but also to modulate our ability to adaptation to the events themselves, such as rhodiola rosea or eleutherococcus. Nature provides us with a set of plants suitable to protect our health and to prevent any ailments that risk becoming chronic by exposing us to more important situations.
It is necessary to stay as much as possible in the midst of nature, to take long walks, perhaps barefoot on the sand or grass, in the mountains or the sea, and sync our internal rhythm to a more natural cycle.
DETERGENTS
Also take into consideration some suggestions regarding the use of appropriate detergents: it is good to use shampoo, conditioner and masks possibly free of chemical surfactants, parabens and naturally enriched with butters, oils and plant extracts suitable for different needs. The hair can also be washed daily but it is important to use the suitable detergent and above all to subject it as little as possible to thermal shocks, such as those caused by hair dryers and straighteners.
ALOE
Another example of hair treatment is definitely Aloe Vera. Contains vitamins A, C, E, B1, B2, B3, B6, B12 and folic acid. It is also rich in minerals such as calcium, magnesium, zinc, iron, selenium and is a natural moisturizer that reduces dryness and dandruff (removing dead cells), maintains the pH balance of the scalp, detangles curly hair and is great for oily hair. Aloe Vera is rich in antioxidants and contains antimicrobial and anti-inflammatory properties that make it ideal for the treatment of hair loss. Aloe vera can be used as a pre-shampoo treatment.
TIP: apply the aloe vera gel on the scalp 15 minutes before the shower.
CASTOR OIL
Very ancient remedy to prevent hair loss or promote hair regrowth. This is because castor oil has the ability to improve circulation and increase blood flow. It has anti-inflammatory and antimicrobial properties. Castor oil is one of the few natural ingredients that stimulates hair growth, moisturizes them, adds shine and prevents hair loss by thickening the hair. It also makes them grow faster and fights dryness and dandruff. Castor oil contains Omega 9 essential fatty acids, vitamin E, oleic acid, enzymes and minerals that make it an amazing remedy. Cold pressed, unrefined and extra virgin is the best thing for hair health.
TIP: Castor oil is very thick so you have to apply it together with another oil of your choice (for example 3 tablespoons of castor oil, 1 tablespoon of almond oil, 1 tablespoon of coconut oil). Apply it to the hair from the root to the ends and leave it on for at least thirty minutes, even overnight. Then rinse thoroughly.
Good hair to all!
Much Love,
Manuela