Diet & Exercise – Great for Your Hair…and Your Health
You Are What You Eat…
We hear this all the time, but the truth is, what we put into our bodies can affect all aspects of our health, including our hair. Just like your body and your heart, your hair needs a well-balanced, nutritious diet and regular exercise to remain healthy.
Diet and Hair Loss
The lack of proper nutrition has been proven to be a major contributor in increased hair loss. Deficiencies in your body’s nutritional development lead to weakened hair production, causing follicle breakage and slow or ceased re-growth of hair.
Proper diet can correct these problems and can actually stimulate new hair growth. Some of the crucial nutrients involved with hair production include vitamins A, B and C, as well as biotin, copper, iron, zinc, protein, and water.
Vitamin A promotes the growth of cells and tissues in the body, including the hair and scalp. A lack of vitamin A can cause buildup on hair follicles, which can lead to hair loss. Great sources of Vitamin A are liver, fish oil, eggs, and milk.
Vitamin B is essential to the formation of red blood cells, which carry blood and oxygen to the scalp. Add chicken, fish, pork, liver and soybeans to your diet.
Vitamin C produces collagen, which holds the structure of the hair tissue together. Try adding these into your daily diet: citrus fruits, berries, melons, dark green vegetables, potatoes, and tomatoes.
Biotin deficiency, though not common, can lead to hair loss. Biotin improves the metabolism of scalp oil, and some of its best sources include eggs, liver, cereals, and yeast.
Copper is useful in strengthening your hair follicles. Seafood, meats, nuts, and seeds are good sources of copper intake.
Iron deficiencies can lead to a variety of health conditions for women, including anemia. Great sources of iron are meat, kidney beans, bran, and plant foods.
Zinc helps to maintain oil-secreting glands attached to hair follicles. Foods of animal origin, including seafood, are the best sources.
Protein is necessary for new hair production to replace hair that has shed. Protein comes in many forms, such as: meat, poultry, fish, eggs, milk, cheese, and soy products.
Water, as we all know, is essential for life. But it’s also vital in the production of healthy hair. Without proper hydration, hair production will be affected.
Exercise and Hair Loss
When most women think of exercise, they think of walking, running or circuit training with weights. While this type of exercise is important to your overall health and well-being, there are also ways in which you can “exercise” your hair. Here are some healthy suggestions:
Scalp Massage
This is a simple and great way to improve the circulation to your scalp. Start by massaging a few drops of vitamin E oil into your scalp to strengthen the fragile hair and prevent dry, irritated skin. Then give yourself a daily scalp massage lasting about 5 to 10 minutes. Using your knuckles, apply pressure in circular movements over the entire surface of the scalp. Just be sure not to massage too roughly, as this could damage already fragile hair follicles.
Meditation
This is a terrific way of relieving stress and tension, which contribute greatly to hair loss. Take a few minutes each day to sit quietly and monitor your breathing.
Yoga
Various yoga postures relieve tension in the neck and face, which can indirectly help to keep your hair healthy. Another great yoga position to try (unless you have high blood pressure or heart issues) is standing on your head. This increases blood flow to your scalp, aiding in the stimulation of hair follicles.
Reflexology
Believe it or not, buffing the fingernails of one hand against the other for 5 minutes a day can actually help to keep your hair healthy.
Remember to always consult with your physician prior to starting any hair loss related dietary or exercise program.