Self-care is an important topic these days, especially when it comes to prioritizing your mental, physical, and emotional well-being. Not only can practicing self-care help reduce anxiety, depression, and stress, but it can also lead to healthier hair and skin when you focus on re-fueling your body from within.
“Getting the right nourishment from the inside out is an instrumental part of self-care and can greatly impact your health, including how you look and how you feel,” says Tracy Lockwood Beckerman, registered dietitian based in the US. “Things like energy levels, mood and even hair texture can be impacted by what you put in your body. That’s why it’s vital to include essential and balanced nutrients in your diet through foods, drinks and supplements as much as possible.”
Beckerman shares her top tips to include in your daily routine for growing a healthier, fuller head of hair - just remember that nutrition is always key!
Mind your protein intake
If your diet is either too restrictive or lacking in the protein department, it’s possible that your hair isn’t growing optimally or perhaps shedding too much. A well-balanced diet with adequate protein intake will provide your body the energy it needs for better and healthier hair growth. If you are trying to reduce your animal protein intake, make sure you load your diet with plant-based protein sources like lentils, nuts, seeds and grains like oats or quinoa.
Find foods rich in iron and vitamin C
Iron deficiency is one of the most common reasons for hair breakage. However, foods like chickpeas and spinach are great whole-food sources of iron that can help with hair breakage by providing more oxygenated and healthy red blood cells to the body. Additionally, combining plant-based iron-rich foods with those high in vitamin C in the same meal can help you better absorb the nutrients. For example, add some slivered almonds to your roasted brussels sprouts or squeeze some lemon on your sautéed spinach for an added boost of absorption.
Benefits from biotin
Biotin (also known as vitamin B7) stimulates keratin production in hair and can increase the rate of follicle development, helping to increase hair growth, according to the report “A Review of the Use of Biotin for Hair Loss.” It’s easy to get biotin in your diet because it’s in a wide variety of foods such as eggs, bananas, fish, nuts, and milk. To ensure you are getting enough biotin, opt to take a supplement. That way, you know you are getting the essential nutrients that your body needs to support thicker and fuller hair.*
Consider clinically proven supplements
Women’s hair is an important piece of their unique persona. Growing it is like putting the final touches on their individual masterpiece. The right hair growth supplements can make a big difference in optimizing the health of your hair.
“In addition to a healthy diet, I recommend hair growth supplements to my client as they contain an influx of key nutrients that help nourish hair follicles from within, encouraging them to grow stronger and healthier in as little as three months*,” says Beckerman.
What we eat has an effect on our hair health, but lifestyle choices over the years-like how often we exercise, how we manage stress, and even being outside-all factor in, too. Environmental stressors include a broad range of factors that can impact hair wellness, like exposure to toxins, pollution and too much sun exposure, which may be hazardous to hair follicles. It’s not always possible to remove these factors but taking steps to protect the hair from environmental stressors is important, nonetheless. Washing hair after it is exposed to pollutants or wearing a hat outdoors can help, too!
Reduce stress with essential oils
After a long day’s work, add essential oils to your routine to compress the stress. Too much stress has been known to trigger hair loss and negatively impact hair growth. Combat that stress and create a calming experience by using essential oils with unique nutrients like rosemary oil, pumpkin seed oil and castor oil.
Show off your healthiest hair by incorporating these tips into your daily routine. - BPT