7 Effective Tips to Prevent Hair Loss in Females
Do you want to prevent hair loss in females? If yes, then here are 7 effective tips to help you overcome this issue quickly. Read on...
Protein-Rich Diet
Not getting enough protein? If so, you’re not alone. The recommended daily amount of protein for women is 46 grams, which is equal to just four ounces of chicken or six ounces of fish. Protein is an essential nutrient that can be hard to come by if you don’t eat meat or eggs—and it seems like many diets advocate those as acceptable food groups. That said, there are plenty of ways that females get enough protein each day without eating animal products and you should make sure you’re getting at least some every day if you want your hair to keep growing. Here are seven great ways for females (or anyone) to add more protein into their dietdiet 1. Eat low-fat dairy: Women need around 2 cups of low-fat dairy per day, which includes milk, yogurt, cheese and cottage cheese.
2. Choose a high-protein breakfast cereal: High-protein cereals include Special K Chocolate Almond Cereal Bars, Fiber One Honey Clusters Cereal Bars and Quaker Oatmeal Squares with Raisins & Dates Bar Cereal - the last one being a vegan option! All three are full of 20 grams of protein, plus they have fiber and whole grains to help lower cholesterol levels. If a bar isn't what you're looking for, try Kellogg's Smart Start Strong Heart Antioxidant Morning cereal, which has 12 grams of protein and eight other important nutrients for heart health in every serving. 3. Opt for plant-based proteins: Beans, lentils, soybeans and peanuts are all good sources of plant-based protein.
4. Add Greek yogurt to a fruit salad: Plain Greek yogurt is another great source of protein, especially when mixed with seasonal fruits like bananas or berries! 5.
Vitamin B and Zinc Supplements
If you are experiencing hair loss, a good multivitamin and zinc supplement can boost your body’s levels of these key nutrients and help hair regrow. Take 20 milligrams of zinc daily. If you are taking a multi-vitamin that contains 100 percent of your daily value for zinc, split it into two doses—one with breakfast and one with dinner. Zinc is also found in foods like eggs, nuts, whole grains, seafood, beef liver, pumpkin seeds and dark Drink Enough Water: Your body needs water to grow healthy hair, so drink at least eight glasses per day. Keep It Clean: Regularly shampooing your hair will clean the scalp and follicles from dead skin cells and build up from dirt, sweat, or product buildup. Shampoo twice per week if you have oily hair; shampoo every day if you have dry or color treated hair; wash once per week if you have very dry or fine thinning hair; never use conditioner on the scalp! Use a deep conditioning treatment after shampooing instead. Massage Dry Scalp: Brush your fingers through your hair in circular motions while combing to stimulate blood flow and help distribute natural oils throughout the scalp area. Wear Protective Gear: Wearing headgear such as hats or scarves when exposed to extreme heat will decrease damage from styling tools and environmental pollutants, which can cause breakage and encourage bald spots over time. Avoid Bending Over Or Twisting The Head Too Far Forward: When bending over or twisting the head too far forward, women may pull the hair out by its roots, causing short patches and bald spots. Don't brush wet hair and don't wear tight ponytails or buns. Always wear a cap when swimming because chlorine can weaken the hairs' protective outer layer, leaving them vulnerable to breaking off.
Proper Sleeping Habits
Good sleeping habits are essential when it comes to preventing hair loss. Getting enough sleep will ensure that your body has adequate time to recover from daily stress and repair any damage sustained during the day. Getting sufficient rest is also vital for providing energy for workouts and your daily routine. If you’re looking for a good night’s sleep, don’t drink caffeine after 3 pm; alcohol should be consumed only occasionally, as it tends to disrupt sleep cycles; keep your room cool at night—temperatures above 75 degrees tend to cause restless nights; and stick with a consistent bedtime routine. Make sure you get between seven and nine hours of sleep each night. Drink plenty of water throughout the day to avoid dehydration. Exercise regularly, but not close to bedtime. Avoid eating large meals before going to sleep because they can disturb the digestive system and may lead to heartburn or indigestion. Drink herbal tea before going to bed because it can help promote relaxation while improving deep breathing (which promotes better quality sleep). Quit smoking because it reduces oxygen flow through your bloodstream, deprives lungs of necessary nutrients and produces carbon monoxide which prevents oxygen absorption by red blood cells leading to premature hair loss. Leave your hair loose. Wear it down whenever possible, because tight ponytails or buns put pressure on the follicles and can cause hair loss over time. Consider cutting down on heat styling tools like blow dryers, curling irons and flat irons if you use them frequently. These types of tools have been linked to hormone imbalances that could contribute to early-onset female pattern baldness. If you must style your hair with these products, try to use them sparingly.
Consider taking Biotin supplements if needed. They are an important nutrient found in many foods such as eggs, soybeans and peanuts that contributes to healthy skin, nails and yes - even healthy hair! Try to consume around 30 milligrams per day.
Don't forget to shampoo your hair every other day at most. Regular shampooing removes natural oils that protect the scalp and leads to dandruff, itchiness and scalp problems like eczema. Shampooing too often also strips away sebum oil from the scalp, which keeps skin hydrated and protected against bacteria growth. And finally - make sure you're following up those cleanings with some high-quality conditioner. Conditioner helps moisturize strands by locking in moisture levels, helps prevent breakage and can do wonders for damaged locks when used consistently for a few weeks straight!
Massage Therapy
Stimulating your scalp with massages encourages blood flow. This helps reduce hair fall and promotes new hair growth. Start with a gentle massage and gradually increase pressure over time. Massage twice a week for best results. Just ten minutes is enough for great benefits, so do not delay! You’ll want to take it slow at first though. If you are used to massage, slowly move your fingers farther away from your scalp as you go along so that you reach all areas of your head without causing discomfort or pain. Be sure to cover the front and back of your head, including the temples and back of the neck. Your hands should start on either side of your ears then work their way up to just behind the top of your ears. After reaching behind each ear, wrap one hand around the top part while using the other hand on its corresponding side. Gently pull both hands downward until they meet below the nape of your neck, like you were putting on a sweater. Finish by rubbing small circles around your forehead and across the bridge of your nose. Repeat this process until you have covered every inch of skin on your head. If you find this uncomfortable or painful, stop immediately and see a doctor if
Avoid Stress
Cortisol is a hormone released by your body when you’re under stress. It’s known as a catabolic hormone because it breaks down muscle tissue and inhibits other hormones like testosterone and growth hormone, which are essential for building muscle mass. Exercise can be extremely beneficial during times of stress because it releases endorphins—your body’s feel-good hormones. You could look at exercise as one way to naturally lower your levels of cortisol. Just make sure not to overdo it; cortisol, like many anabolic hormones, is fat-soluble and will be stored in fat cells if you don’t release it through exercise! Too much stress on the adrenal glands (such as from high blood pressure) can lead to elevated cortisol levels and hair loss. To prevent this problem, try taking herbal supplements that support the adrenal glands such as rhodiola or ashwagandha root extract. Another supplement that may help is Magnesium, which aids with sleep and calms anxiety - both contributors to increased cortisol production. Magnesium also supports hair health due to its ability to relax muscles and increase circulation. The best source of magnesium comes from eating green leafy vegetables, beans, whole grains, nuts, seeds and fruit. Consider taking a dietary supplement containing magnesium citrate powder mixed with water before bedtime or eating foods rich in magnesium throughout the day. Other ways to reduce stress include meditation/mindfulness exercises. Studies have shown that mindfulness practices actually change parts of the brain related to memory, emotion regulation and perspective-taking – all things related to stress management
Using Minoxidil
Minoxidil, or Rogaine, is a drug that can be used for hair loss prevention. It comes in either foam or liquid form and works by encouraging hair growth. However, minoxidil is not as effective as Propecia; it takes 3-6 months of use before you’ll see results, but after 2 years you may end up losing more hair than if you had done nothing at all. Though some people will report positive effects immediately after using minoxidil, most users report that they won’t start seeing results until about 6 weeks of daily use have passed. Your doctor will likely prescribe a combination of minoxidil and Propecia for best results. You should also take the following precautions:
1) Keep your hair clean and avoid styling products
2) Avoid smoking because nicotine has been shown to reduce blood flow to the scalp
3) Practice stress reduction techniques such as yoga or meditationmeditation . Excessive stress can lead to elevated levels of cortisol which, like nicotine, contributes to reduced blood flow. 4) Watch what you eat! Some foods are rich in vitamins and minerals which are necessary for healthy hair growth while others contain high levels of sugar or unhealthy fats which strip your body of nutrients. The best diet is one rich in proteins and low in saturated fats like animal fat found in red meat and butter. A good rule of thumb would be everything in moderation. 5) Increase consumption of protein from sources like beans, fish, eggs, chicken breasts (with skin removed), tofu, soy milk and other plant-based proteins that contain healthy Omega-3 fatty acids (which promote hair growth). 6) Get plenty of sleep every night!
Professional Treatments
It is estimated that between 40-50% of hair loss cases are caused by medical conditions and hormone imbalances. If you experience sudden, excessive hair loss you should go see your doctor. There are three main types of drugs used to treat alopecia: minoxidil (Rogaine), finasteride (Propecia) and spironolactone (Aldactone). Minoxidil is a vasodilator that is sometimes used as a remedy for other circulatory issues like Raynaud’s disease. Finasteride works by blocking DHT production, which helps protect existing hair follicles from damage and promotes re-growth if you have pattern baldness. Spironolactone blocks the effects of male hormones on the scalp, improving blood flow to the area and helping with shedding. Spironolactone may also be prescribed as a diuretic, so there are possible side effects including dry mouth, thirstiness and elevated potassium levels.
To get long lasting results it is best to combine medication with topical treatments or laser therapy sessions. Propecia can be taken either daily or just before sexual activity, but these will not help regrow lost hair or make new hair grow faster. Shampoos containing dandruff treatment ingredients may help improve the appearance of thinning areas near the scalp line by slowing down further breakage.
Posts
