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Healthy You, Healthy Hair

Hair loss commonly occurs and affects people of all ages and genders. While it can be a natural part of ageing, it can also be a sign of underlying health issues. Understanding the causes of hair loss and making changes to prevent further hair loss can help keep your hair healthy and strong. Diet plays a significant role in hair loss, specifically the importance of iron and zinc consumption and gentle hair maintenance.



Various factors, including genetics, age, medication, hormonal changes, pregnancy, thyroid disorders, and autoimmune diseases, can cause hair loss. Stress, poor nutrition, and environmental factors can also contribute to hair loss. While some causes of hair loss are beyond our control, we can manage these causes through lifestyle changes and proper nutrition.


Iron and zinc are two vital nutrients that are essential for hair health. Iron helps transport oxygen to hair follicles, while zinc plays a role in hair growth and repair. Deficiencies in these nutrients can lead to hair loss, thinning hair, and poor hair health.


Lacking iron is one of the most common nutritional deficiencies globally, and it can significantly impact hair health. When your body is low in iron, it may divert oxygen to essential organs, leaving hair follicles without the necessary oxygen to grow and thrive, which can lead to hair loss and thinning hair. Iron-rich foods include red meat, poultry, seafood, beans, lentils, spinach, and fortified cereals.


Zinc deficiency is a common nutritional deficiency affecting hair health. Zinc plays a role in hair growth and repair, and a lack of zinc can lead to hair loss and thinning hair. Zinc-rich foods include oysters, beef, lamb, pumpkin seeds, cashews, and chickpeas.


Besides iron and zinc, a protein-rich diet is essential for healthy hair. Hair consists of protein; a low-protein diet can lead to weak, brittle hair. Some great protein sources include lean meats, poultry, fish, eggs, beans, and lentils.


There are some things you should avoid to maintain healthy hair. Harsh shampoos and styling products can strip the hair of its natural oils, damaging it to become dry and brittle. Look for gentle, sulfate-free shampoos and conditioners.


Hot tools like flat irons and blow dryers can damage hair and cause breakage. Try air-drying your hair or using a diffuser to reduce heat damage.

Pulling your hair back tightly into a ponytail or bun can cause hair breakage and damage. Use a gentle hair tie and avoid pulling your hair too tight.

Chemical treatments like hair dyes and relaxers can damage hair and lead to breakage. If you must dye your hair, consider a natural dye or seek the advice of a professional stylist.

In addition to a healthy diet, proper hair maintenance is vital to keeping hair healthy and strong. Use a wide-tooth comb or brush to help detangle hair without causing breakage.

Avoid tight hairstyles that pull on the hair and can cause breakage.

Look for high-quality, natural hair products that are gentle on the hair and scalp.

Try air-drying your hair to prevent heat damage from blow dryers. If you must use a blow dryer, use a low-heat setting and keep the dryer moving to avoid concentrating heat in one area.


Also, adding omega-3 fatty acids to your diet can further help prevent hair loss. It's a type of healthy fat that can also promote hair health. Omega-3s help keep hair and skin moisturized, preventing dryness and brittleness. They also reduce inflammation throughout the body, including the scalp, which can further assist in maintaining your hair.

Foods rich in omega-3s include fatty fish such as sardines, salmon, mackerel, sardines, flaxseed, chia seeds, and walnuts. If you're not getting enough omega-3s, take a fish oil supplement.


Incorporating omega-3s into your diet, along with iron, zinc, and protein, can help improve your hair's overall health and strength. It's important to remember that hair health reflects overall health, so it's essential to maintain a balanced and nutritious diet to keep your hair looking and feeling its best.


Hair loss can be a frustrating and challenging problem to endure. In comparison, many causes of hair loss, including genetic factors, diet, and maintenance, can significantly affect hair health. A diet rich in iron, zinc, and protein can help strengthen hair while avoiding harsh hair products, heat styling, and chemical treatments that can prevent further damage. Always get advice from your doctor as they can make recommendations that will help. You can achieve healthy, strong, and beautiful hair by caring for your hair and giving it the nutrients it needs.

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