Introduction
Hair shedding is the natural process of losing old or damaged hair as new hair grows. It’s a normal part of the hair growth cycle and most people shed approximately 50-100 hairs a day. However, when you start noticing more hair in your brush or shower drain, it can be a cause for concern. Excessive hair shedding can be a result of various factors such as hormonal changes, aging, genetics, stress, or an unbalanced diet.
Addressing hair shedding is important not only for our appearance but also for our overall health. Our hair can be a reflection of our inner health, and hair loss may indicate underlying nutrient deficiencies or health conditions such as thyroid disorders or autoimmune diseases. Therefore, taking care of our hair can be a crucial part of our self-care routine.
Focus on Nutritional Remedies
Nutrition plays a key role in promoting healthy hair growth. Our hair cells require a range of nutrients to thrive, including vitamins, minerals, and proteins. The following are some of the specific nutrients that can help reduce hair shedding:
1. Biotin (Vitamin B7)
Biotin is one of the most well-known vitamins for enhancing hair growth and promoting healthy hair. It aids the production of keratin, a fibrous protein that forms the structure of our hair strands. A deficiency in biotin can result in brittle hair and hair loss.
Food sources: eggs, nuts, whole grains, sweet potatoes, and leafy greens.
Recommended daily intake: 30–100 mcg
2. Vitamin C
Vitamin C is an antioxidant that plays a vital role in collagen synthesis, a protein that strengthens hair and prevents breakage. It also helps in the absorption of iron, another essential nutrient for hair growth.
Food sources: citrus fruits, kiwis, strawberries, tomatoes, and bell peppers.
Recommended daily intake: 75–120 mg
3. Iron
Iron is essential for carrying oxygen to our body cells, including hair follicles. Iron deficiency can lead to anemia, a condition that can cause hair loss.
Food sources: red meat, poultry, fish, lentils, spinach, and tofu.
Recommended daily intake: 8–18 mg
Hair Care Products
Along with a balanced diet, proper hair care practices can help reduce hair shedding and promote hair growth. The following are some of the types of hair products that can help strengthen hair:
1. Strengthening Shampoos and Conditioners
Avoid harsh shampoos that contain sulfates, as they can cause damage to the hair follicles. Alternatively, use shampoos and conditioners that promote hair health. Choose products that are enriched with nutrients like biotin, niacin, and vitamin E that strengthen the hair roots and shafts.
2. Essential Oils
Essential oils strengthen hair and nourish the scalp. Coconut oil, Argan oil, and Rosemary oil can help reduce hair shedding by improving hair elasticity and moisturizing the scalp. They also boost the blood circulation in the scalp, which promotes hair growth.
3. Hair Masks
These are deep-conditioning treatments that help to restore hair health. They are designed to nourish the hair strands and prevent hair breakage. Hair masks are especially beneficial for individuals with dry or damaged hair.
Lifestyle Habits
Our lifestyle habits play a significant role in hair shedding. The following habits can help reduce hair shedding:
1. Reduce Stress
Stress can cause hormonal imbalances that lead to hair loss. Take time to practice mindfulness, meditation, deep breathing, or yoga to reduce stress levels. Also, avoid using heat styling tools frequently, as they can damage the hair shafts and lead to hair loss.
2. Exercise
Exercise promotes blood circulation, which supplies the hair follicles with adequate nutrients and oxygen. Cardio exercises like running, cycling, and swimming can help reduce stress levels and improve overall health.
3. Limit Heat Styling
Excessive heat styling can damage the hair strands and follicles, causing hair to become weak and brittle. Limit the use of heat styling tools and use a heat protectant spray to prevent damage.
Herbal Remedies
Herbal remedies have been used for centuries to improve hair health and reduce hair shedding. These are some of the most effective herbs:
1. Aloe Vera
Aloe Vera is known for its hydrating properties, and it has been shown to reduce dandruff and promote healthy hair growth. It also has anti-inflammatory properties that can soothe the scalp and reduce scalp itching and irritation.
2. Ginseng
Ginseng has been traditionally used to promote hair growth and strengthen hair strands.
3. Saw Palmetto
This herb is known for its ability to inhibit the production of DHT (dihydrotestosterone), a hormone that contributes to hair loss. It blocks the formation of DHT in the scalp, which reduces hair loss.
Professional Treatments
For those who have tried all the above methods to stop hair shedding but haven’t seen significant results, it may be worth considering professional treatments. The following are some of the most effective professional treatments:
1. PRP (Platelet-rich Plasma) Therapy
This therapy involves the injection of platelet-rich plasma, which contains growth factors that stimulate hair growth. It’s a minimally invasive procedure that can be done in a dermatologist’s office.
2. Laser Therapy
Laser therapy uses low-level lasers to stimulate hair follicles and promote hair growth. It’s a painless procedure that can be done in a dermatologist’s office or with at-home devices.
3. Hair Transplants
A hair transplant involves the transplantation of hair grafts from one area to another. It’s a surgical procedure that can be done in a dermatologist’s office. However, it’s a more expensive option.
Conclusion
In conclusion, hair shedding is a common occurrence that can be caused by various factors. However, it’s important to take steps to reduce hair shedding and promote hair growth to enhance our physical appearance and overall health. Nutritional remedies, proper hair care routine, healthy lifestyle habits, herbal remedies, and professional treatments can all help reduce hair shedding. Remember, taking care of our hair can boost our confidence and enhance our self-esteem.
