We all want beautiful healthy hair but achieving and maintaining healthy hair can be harder than you think. From diet changes and stress levels to the constant barrage of new products, there are a lot of factors to consider. Whether you're looking to target a specific issue like excessive hair shedding, hair loss, hair damage from colour and heat-styling, or just maintain the current health and length of your hair, the good news is there are a few tried-and-tested methods that you can incorporate into your routine.
Bad hair days are a bummer, this is for sure and it is no surprise that having healthy hair requires effort and time but with some small tweaks to your routine, maintaining great hair can be effortless.
My top tips for healthy hair include:-
- Get a haircut regularly
- Use a nourishing shampoo and conditioner formulated specifically for your hair type
- Brush your hair (but not too much!)
- Pat your hair dry with a microfiber towel
- Comb your hair with a wide-toothed comb
- Limit your use of heat styling devices
- Give your hair oil treatments once a week
- Use bleach and hair dye sparingly
- Take vitamins and supplements which can contribute to healthy hair, such as Vitamin B, Biotin, and Omega-3.
As a Nutritional Therapist I believe “we are what we eat” and this is so true when it comes to healthy hair. To have healthy and beautiful hair we must eat a nutrient-rich diet.
- A well-rounded diet is an important factor in hair and scalp health. Hair is primarily made up of protein, so we need to eat at least 45 grams of protein daily. Good sources include:
- lean meat
- poultry
- fish
- beans
- low-fat dairy products
- eggs
Diets with inadequate protein can result in weak, brittle hair and loss of colour, as well as hair loss itself.
Zinc deficiency can cause hair to shed. We need to incorporate nuts like cashews, almonds, walnuts, brazil nuts and pecans into our diets to combat hair shedding.
Eat and drink an abundance of:
- vegetables
- fruits
- leafy green salads
- plenty of clean, filtered water
A multivitamin or zinc supplements can enhance your diet when necessary.
Increasing your intake of Omega-3 fatty acids may stimulate your hair follicles and sebaceous glands. While this won’t cause your hair to grow, it may improve scalp health.
Omega-3 fatty acids are found in cold-water fish, such as salmon, sardines, and herring. Other good sources include:
- flax seed
- yogurt
- walnuts
- eggs
- cereal
Using the wrong shampoo and conditioner can cause significant hair damage. Look for products that are right for your hair type – oily, normal, or dry and target any problems such as dandruff. Try to avoid shampoos with harsh ingredients, such as ammonium lauryl sulphate (SLS) or sodium laureth sulphate (SLES), parabens, sodium chloride, alcohol and silicones. SLES can cause significant scalp irritation, especially in people with sensitive skin. If sulphates cause enough irritation, they may contribute to hair damage and hair thinning in some people. Remember the cost of a product does not necessarily indicate the quality.
- Use Oils on your hair
Oils moisturize and nourish the hair, reduce frizz, and improve the overall health of the hair. Look for oils like argan oil, coconut oil, jojoba oil, and evening primrose oil. There are many blends of hair oil on the market including our own “Time For Me” Nourishing Hair Oil, a blend of wonderful natural ingredients to give your hair the help it needs, to strengthen and condition, to bring back shine and to help soothe and calm irritated scalp. This Nourishing Hair Oil is crafted from a pure essential oil blend of Camelina Oil, Coconut Oil (fractionated), Argan Oil, Black Seed Oil, Rice Bran Oil, Evening Primrose Oil, Lavender, Rosemary, Tea Tree and Cedarwood.
All the ingredients have been carefully chosen to restore hair’s vitality, each ingredient has a purpose.
The root of any hair problems begins with the scalp, many people forget that scalp needs to be healthy for hair to be healthy. Some scalp conditions are due to unhealthy scalp habits such as overuse of dry shampoo or aggressive cleansing, unhealthy scalps are also due to natural sensitivity, and require ingredients and treatment to address appropriately.
A dry, scaly or flaky scalp or a scalp that itches or burns may be a sign of an underlying scalp condition and require treatment from a dermatologist. Maintain a healthy scalp by cleansing regularly, and avoiding abrasive cleansers or scrubs, and keeping it protected from damaging environmental sources like pollution, cigarette smoke and ultraviolet light.
Avoid tight hairstyles and wearing hair up too often, this can cause hair to break. Avoid heat styling as much as you can, leaving your hair to dry naturally instead. Use a low heat setting when blow drying and gradually increase as needed.
Prolonged exposure to the sun can dry out and damage your hair. Wear a hat when spending time outdoors or use products with UV protection.
Stress, as we know, can have a detrimental effect on the body and this includes our hair. When your mind and body are stressed, energy is diverted from making lush, thick hair.
When your body is not itself, it shows in your hair. Have your annual blood tests with your GP to make sure you are not lacking in any of the vitamins and minerals necessary for your overall wellbeing, especially things like thyroid stimulating hormone (TSH), as thyroid dysfunction can be a reason for dull or thinning hair.
Regular physical activity promotes good circulation, which can benefit your scalp and hair follicles. Eat a healthy post-workout snack such as something with proteins, fruits, vegetables, or whole grains, which all contribute to the overall health of your hair. Most importantly, stay hydrated, drinking an adequate amount of water daily will keep your hair and scalp hydrated. We often forget how important water is to our overall health and wellbeing.