Hair loss is a common problem that can be caused by a variety of factors, including genetics, hormonal changes, stress, poor nutrition, and certain medical conditions. While there are many over-the-counter and prescription medications available to treat hair loss, there are also several natural remedies and lifestyle changes that can help to reduce hair fall and promote healthy hair growth. In this article, we will discuss some of the things you can take to stop your hair from falling out.
Nutritional Supplements
Biotin
Biotin is a B-vitamin that is essential for healthy hair, skin, and nails. It helps to strengthen the hair shaft and prevent breakage. Biotin can be found in foods such as eggs, nuts, and whole grains, but many people choose to take a biotin supplement to ensure they are getting enough. The recommended daily dose of biotin is 30 micrograms, but some people may benefit from taking higher doses under the guidance of a healthcare professional.
Iron
Iron deficiency is a common cause of hair loss, especially in women. Iron is necessary for the production of hemoglobin, which carries oxygen to the cells, including the hair follicles. If you are iron deficient, your hair may become thin and brittle and start to fall out. You can increase your iron intake by eating foods such as red meat, spinach, and lentils, or by taking an iron supplement.
However, it is important to note that taking too much iron can be harmful, so it is best to consult with a doctor before starting any iron supplementation.
Vitamin D
Vitamin D plays a role in hair follicle cycling and immune function. Many people are deficient in vitamin D, especially those who live in areas with limited sunlight exposure. You can get vitamin D from sunlight, fortified foods, and supplements. The recommended daily dose of vitamin D for adults is 600-800 IU, but some people may need higher doses depending on their individual needs.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential for healthy skin and hair. They help to reduce inflammation and improve the health of the scalp. You can find omega-3 fatty acids in foods such as fatty fish (salmon, mackerel, and sardines), flaxseeds, and walnuts, or by taking an omega-3 supplement. The recommended daily dose of omega-3 fatty acids is 1000-2000 mg.
Herbal Remedies
Saw Palmetto
Saw palmetto is a herb that has been shown to have anti-androgenic properties, which means it can help to block the effects of testosterone on the hair follicles. Testosterone can convert to dihydrotestosterone (DHT), which is a hormone that can cause hair loss. Saw palmetto may be particularly beneficial for men with male pattern baldness. It is available in supplement form and can be taken orally. However, it is important to note that saw palmetto may interact with certain medications, so it is best to consult with a healthcare professional before taking it.
Green Tea
Green tea is rich in antioxidants and has been shown to have anti-inflammatory properties. It may also help to block the effects of DHT on the hair follicles. You can drink green tea or take a green tea extract supplement. The recommended daily dose of green tea extract is 250-500 mg.
Rosemary
Rosemary has been used for centuries to promote hair growth. It has antioxidant and anti-inflammatory properties and may help to improve blood circulation to the scalp. You can make a rosemary infusion by steeping rosemary leaves in hot water and using it as a hair rinse. You can also add a few drops of rosemary essential oil to your shampoo or conditioner.
Ginkgo Biloba
Ginkgo biloba is a herb that has been shown to improve blood circulation and increase oxygen delivery to the cells. It may also have antioxidant and anti-inflammatory properties. Ginkgo biloba may be beneficial for people with poor circulation or who are experiencing hair loss due to stress. It is available in supplement form and can be taken orally. The recommended daily dose of ginkgo biloba is 120-240 mg.
Lifestyle Changes
Manage Stress
Stress is a common cause of hair loss. When you are stressed, your body produces hormones such as cortisol, which can disrupt the normal hair growth cycle. To manage stress, you can try techniques such as meditation, yoga, deep breathing exercises, or regular exercise. It is also important to get enough sleep and eat a healthy diet.
Get Enough Sleep
Sleep is essential for overall health, including hair health. During sleep, the body repairs and regenerates cells, including those in the hair follicles. Aim to get 7-8 hours of sleep each night. You can also create a relaxing bedtime routine to help you fall asleep faster and improve the quality of your sleep.
Avoid Smoking and Excessive Alcohol Consumption
Smoking and excessive alcohol consumption can have a negative impact on your health, including your hair. Smoking can reduce blood flow to the scalp and damage the hair follicles, while excessive alcohol consumption can lead to dehydration and nutrient deficiencies. If you want to stop your hair from falling out, it is best to avoid smoking and limit your alcohol intake.
Use Gentle Hair Care Products
Harsh hair care products can damage the hair shaft and lead to breakage and hair loss. Use a mild shampoo and conditioner that are suitable for your hair type. Avoid using hot tools such as hairdryers, straighteners, and curling irons too frequently, and when you do use them, use a heat protectant spray. Also, be gentle when brushing and combing your hair to avoid pulling and breaking the hair.
Conclusion
In conclusion, there are several things you can take to stop your hair from falling out, including nutritional supplements, herbal remedies, and lifestyle changes. It is important to note that everyone’s hair loss is different, and what works for one person may not work for another. If you are experiencing significant hair loss, it is best to consult with a healthcare professional or a dermatologist to determine the underlying cause and develop an appropriate treatment plan. Additionally, be patient and consistent with any treatment or lifestyle changes you implement, as it may take time to see results. With the right approach, you can take steps to promote healthy hair growth and reduce hair fall.