Want to cultivate a fuller head of hair? Help for thinning hair may just be a lifestyle change away! In addition to products for hair growth, your nutrition, sleep, and hair care habits play a significant role in hair and scalp health, impacting thickness, strength, and shine. Celebrate Hair Loss Awareness Month with us and regain a lush mane with new, improved habits for healthy hair. Whether you’re aiming for voluminous tresses or simply want to maintain your hair’s condition, these healthy tips for hair growth will guide you on a successful hair journey.

Eating Habits for Healthy Hair

Hair health begins from within. It is well known that nutritional deficiencies can negatively impact hair health, with inadequate intake of protein and essential vitamins, minerals, and healthy fats in the diet leading to potential hair thinning and hair loss. Preserve hair and scalp health with a balanced diet that includes the following:

• Protein: As 80-85% of hair is composed of keratin, a type of protein, consuming lean meats, fish, eggs, beans, and nuts is vital for promoting strong, healthy hair growth while preventing dryness, brittleness, and breakage.
• Vitamins & Minerals: Fruits, vegetables, and whole grains rich in Vitamins A, B, C, D, E, zinc, and iron are crucial for healthy hair. Here are optimal vitamin and mineral-rich food choices:
  • Vitamin A, a fat-soluble micronutrient found in carrots, sweet potatoes, and spinach, supports cell and hair growth plus promotes sebum production, maintaining hair health and moisture.
  • Biotin is a B vitamin essential for overall scalp health and hair loss prevention. Eggs, almonds, peas, and whole grains are high in Biotin, which is necessary for keratin formation.
  • Vitamin C in citrus, strawberries, bell peppers, and other fruits and vegetables promotes collagen production and shields against free radical damage, strengthening hair.
  • Vitamin D in fatty fish (salmon, sardines, tuna), cod liver oil, beef liver, and fortified dairy products, and acquired from sun exposure supports new hair follicle formation and functioning.
  • Vitamin E from greens (collard greens, spinach), almonds, sunflower seeds, peanuts, avocados, and oils and butters derived from these nuts and seeds provides antioxidant protection for hair, reducing oxidative stress.
  • Iron from red meat, organ meats, clams, oysters, lentils and other legumes, nuts, spinach, and other dark leafy greens, seeds, and dark chocolate aids oxygen delivery to the hair follicles, aiding repair and growth.
  • Zinc in beans, beef, cereals, whole grains, dairy, nuts, pumpkin seeds, and shellfish (crab, lobster, oysters) aids tissue repair and growth, promoting stronger, healthier hair. It may also help keep hormone levels evened out.
  • Omega-3 Fatty Acids: These polyunsaturated essential fatty acids (EFAs) from fish (salmon, mackerel), flaxseeds, and walnuts nourish hair and ensure scalp health.

While you are rehabbing your diet, avoid high-glycemic, sugar-laden foods, greasy foods, and carbonated and alcoholic beverages for the best hair advantages.

Hydration & Hair Health

Despite water making up roughly 25% of the weight of a hair strand, being dehydrated does not directly contribute to alopecia areata or other forms of hair loss. However, hair does need plenty of water to stay soft and shiny. Drinking water, consuming healthy fats, and using products for healthy scalp care are crucial for preserving the scalp's moisture balance for an environment that fosters healthy repair, growth, and shine.

How Sleep Supports Hair 

Can lack of sleep cause hair fall? Absolutely! Sleep quantity and quality significantly impact our mental and physical health, leading to losing hair and other issues. Sleep is our body’s period of repair and rebalancing. Poor sleep disrupts the functioning of our adrenals, thyroid, brain, and other body systems that enable your body to heal itself. Inadequate slumber affects the production of hormones tied to sleep (cortisol, growth hormone, and melatonin), which may weaken the hair follicles, causing hair to become dry and dull, potentially contributing to thinning hair. Do you frequently awaken fatigued with a head full of cobwebs? That could be a clue that your sleep is lacking and may be a cause of your hair struggles. And, if you suspect sleep apnea is to blame, see a doctor and bite the bullet to get a CPAP, oral appliance, or other sleep apnea remedy to keep airways open for better oxygenation and fewer sleep disruptions, reducing inflammation tied to hair loss.

Sleep loss can also lead to higher stress levels, and vice versa, with stress and hair loss having a reciprocal cause-and-effect relationship. Regular lack of sleep and stress may induce temporary hair loss and worsen hereditary hair loss in men and women genetically predisposed to androgenic alopecia. Once healthy sleep returns and cortisol levels are restored, our bodies will function normally again.

Manage Stress & Health for Hair’s Sake

Hair thinning from stress and medical conditions is quite common. For example, one study indicated that women with chronic stress are about 11 times more likely to experience some degree of hair loss—just one reason why managing stress and illnesses that cause hair loss is paramount for a healthy scalp and hair. Excess cortisol from stress and adrenal gland issues like Cushing’s Disease can lead to more stress, poor sleep, and hair loss. Exercise, stress-reduction techniques, and therapy are constructive methods found to help lower stress-related cortisol levels, deal with life’s challenges, sleep better, and maintain hair health. Here are some healthy tips for hair getting a handle on sleep, stress, and health concerns for optimal hair health:

• Move It: Get regular exercise with at least 30 minutes of cardio daily and aim for weight training three days a week.
• Take A Breath: Try deep breathing exercises, working up to five minutes a day to wind down stress levels. Breath work oxygenates the lungs, helping deliver more nutrients to your hair follicles and reducing cortisol to promote better sleep and hair. Not a good breather? Learn how to breathe more effectively to relax your mind and body here.
• Sleep Right: Practice sleep hygiene with a regular bedtime and wake time, powering down electronics well before lights out. Refrain from going to bed with wet hair, use a hair wrap, or lay your head down on a clean, silk pillowcase for friction-free quality slumber to preserve your hair and serenity! For additional sleep support, check out our blogs on sleep.
• Get Professional Help: See a physician annually for bloodwork to check your hormones and other levels to rule out any other medical conditions that could be disrupting your physical health and impairing hair growth. A mental health provider can provide tools to help you handle your stress and emotions—an equally vital part of the hair health equation and overall wellness.
• Supplement It: Consider supplements for hair growth with hair-friendly vitamins, minerals, amino acids, DHT inhibitors, and collagen. Be sure to consult with your physician before adding supplements to your hair health routine.

Handle With Care

How you care for your hair can either support or take a toll on strands. Do your best to practice an easy-does-it approach when managing your hair to ensure hair thickness and health for years to come. Follow these healthy tips for hair maintenance and hairstyling for a thicker, fuller head of hair:

• Regular Shampooing: Washing hair regularly with a color-safe, Sulfate-free shampoo for hair growth , but not too often is key for hair health. Over-washing strips away natural oils, while under-washing leads to oil, dead skin cell, and product buildup. Find a balance that suits your hair type and choose a pH-balanced formula to start your hair transformation journey off right!
• Proper Conditioning: Use a conditioner for thinning hair with Rosemary, Saw Palmetto, and Celery Root Extract to target the causes of hair problems. Once a week, leave it on for 10 minutes to deep condition hair and keep it soft, shiny, and manageable.
• Extra Care: Follow with a serum for hair thickness, one of the most essential products for hair loss prevention since it stays on the hair! Be sure to choose one with science backed hair growth actives, such as Caffeine, Biotin, Keratin, Pumpkin, Saw Palmetto, Nettle, and Rosemary to halt hair thinning and improve density and fullness.
• Avoid Heat: Minimize heat styling with blow dryers, curling irons and wands, flat irons, and hot brushes or combs. When necessary, use a heat protectant before styling.
• Brush Gently: Detangle wet hair using a wide-tooth comb or a special "wet brush." Avoid harsh brushing and hard-hold styling products to prevent breakage.
• Pat Dry: Squeeze out excess water and pat dry, rather than rubbing your hair with a towel. Letting hair air-dry, rather than blow-drying, is ideal for hair health!
• Regular Trims: Eliminate split ends by getting your hair trimmed every 6-8 weeks for tug-free manageability.
• Skip The Ponytail: While the ease and convenience of ponytails are appealing, the tension that tight, high “ponies” put on hair follicles isn’t doing your hair any favors. Over time, they can damage follicles, resulting in frontal alopecia. Also known as traction alopecia, this hairline hair loss appears along the forehead and at receding temples. Try healthy hair hairstyles, like wearing hair down, in a loose, low bun, or loosely braided–better choices for preserving hair density.
• Avoid Chemical Overload: Limit chemical treatments like coloring, perming, and relaxing. Opt for natural or less harsh alternatives when possible.

Rule Out Environmental Damage

Summers spent at the pool and beach may add another layer of potential for hair damage. Do the following to shield strands from harm:

• Protect It: When going for a run or playing outdoors, use hair products with UV protection and wear a hat when outdoors. (Make sure your hat isn’t too tight, which may put tension on your hair and restrict blood flow to your follicles.)
• Rinse It: Rinse your hair after swimming in pools or the ocean to remove chlorine, saltwater, and harmful chemicals.

Healthy hair reflects your overall well-being. By incorporating healthy hair habits into your daily routine, you can ensure it remains strong, shiny, and beautiful. Remember, consistency is key. Here’s to happy, healthy hair! Maximize results for your healthiest hair by visiting Find A Spa for an oasis near you offering Pevonia’s Hair Energize At the Bowl Treatment to receive a deeply penetrating professional hair treatment that puts the shine back in your crown!