Tuesday, August 16, 2011

Healthy Hair From The Inside Out



To be honest healthy hair is built on the nutrients that we put into our bodies so there is truth to the notion that we can affect the growth and health of our hair's natural cycle by giving it what it needs - or not giving it what it needs! In other words, you are what you eat.







Hair Growth - a Little Scientific Background







The average hair is genetically predetermined to grow for about 5 years at an average rate of 1cm per month. Obviously what is considered normal is actually quite broad and some people will have much faster growing hair than others, just as some people are much taller than others.







The growth phase is followed by a relatively short period of rest, usually a few months, during which the hair is no longer growing. At the end of the rest period the hair is shed as a new replacement hair pushes it out naturally. This is known as the hair growth cycle.













Your hair is fed nutrients from the blood supply which is connected to your hair shaft at the bulb. This entire growing process only occurs within the hair follicle (which is the sheath within your scalp for each individual hair). Once the hair has emerged out of your scalp, it is dead and no longer able to receive nourishment from the blood.







Motivated to be Healthy







For the most part worrying about how to keep our hair healthy isn't something that keeps us awake at night but you may find that your hair is an indicator of changes in your overall health and so it can be motivation to get healthier. Deficiencies or imbalance can creep into our lives so easily these days due to stress, recovering from illness, smoking or dietary deficiencies (e.g. a vegetarian diet, a westernised or unbalanced diet, crash dieting, or for other reasons like soil erosion and subsequently nutrient-deficient foods).











When to Look Elsewhere







If you are experiencing considerable hair loss or other alarming problems you should probably see your doctor as diet alone won't correct these. Some circumstances that have been known to affect the hair are:









1) Puberty



2) Pregnancy, and especially childbirth



3) Taking a contraceptive pill, and especially going off it



4) Other medications (Take note of the possible side effects)



5) Thyroid imbalances



6) Menopause



7) Genetics - Even hereditary hair loss (male and female) is treatable.







Disclaimer: The following information is merely an aid to increase your knowledge of
nutrition and it's role for the hair. Please do not take it as gospel because it only focusses on the beauty side of nutrition and so does not fully resemble a balanced diet.









Always consult your doctor before you make any major dietary change or start a supplementation program, especially if you already have a diagnosed condition and are taking medication.







Food for Hair







Protein makes up the building blocks of the cells in the body and hair is mostly comprised of the protein keratin. To encourage healthy hair growth, one's diet therefore needs to have a significant amount of protein, especially in the form of
essential amino acids. Dietary sources for protein include fish, sea food, meat, eggs, liver, tofu, soy, soy milk, beans, peas, nuts, seeds, cheese, yoghurt, brewer's yeast, wheat germ and granulated lecithin.









For good health and hair growth you also need vitamins, minerals and essential fatty acids which can be found in a diet that includes vegetables (especially dark green or leafy vegetables), fruits, nuts, seeds, fish, fish oils and some vegetable oils.







Green tea is also apparently really good for you. However it's health benefits are in such low concentration that you would need to consume large quantities of green tea is order to benefit from it and by that stage you would have also consumed a lot of caffeine. Perhaps it is more useful for it's anti-oxidant benefits when used in skincare and haircare products?







In terms of drinking adequate water for your health, I think we would probably do well to make a daily habit of drinking more water in proportion to other drinks and also make sure that the water you drink is free of additives and other impurities.







Supplementation









While eating a good diet is great, it may still be difficult to guarantee that you will get all the nutrients you need. Depending on where you live in the world and the food that is available to you, there may be deficiencies even in your obviously healthy food such as vegetables, and so supplementation may be required.







Supplements are usually taken with food as the high concentration can cause irritation in the digestive system and nausea.







Since this is a beauty blog I am focussing on those nutrients which are also helpful for skin and nails. Often deficiencies in nutrients that are essential for the hair (eg. Iron and Zinc) are also visible in the skin and nails and this can be a useful tool for monitoring changes in your overall health.







Vitamins







Minerals







Other Nutrients/ Supplements







Tips for Growing (Long) Naturally Healthy Hair







  1. Eliminate or cut back on smoking and caffeinated drinks which weaken the body's ability to get the correct nutrition.


  2. Eat a healthy balanced diet. Avoid foods that are high in sugar or fat - actually avoid anything in excess really.


  3. Treat your hair with respect since it is essentially dead and will not be able to repair itself once it is damaged.


  4. You may wish to finish off washing your hair in the shower with a cold rinse to stimulate the scalp circulation and seal the hair cuticle. This aids hair and scalp health and will help to reduce frizz and improve shine.


  5. A weekly scalp massage with an oil for the hair will nourish the hair and cleanse the scalp. Many hair oils are also antibacterial and will improve the health of the scalp. For the best absorption, you can leave it on for 2-3 hours before washing. Oils used for scalp massage include Neem oil, Olive oil, Almond oil, Jojoba oil and essential oils like Rosemary and Lavender.


  6. Have regular trims to eliminate split ends and allow the hair to look and feel healthier.




  7. Get plenty of rest and sleep to allow your body to cope with stress and repair itself.


  8. And remember to keep well hydrated :)






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