Disclaimer: This is not my hair, I wish it was....but I do know that supplementing my hair is something I am loving doing. I am in my.... dare I say it....late 40's and my hair is not as luscious as it once way. I have had 2 kids which I both breastfed, which left my hair coming out in clumps. But I do know that taking care of your hair from the inside out does work... and whilst this will never be my hair.... my hair definitely benefits from me loving it from the inside out.
Our hair ages just like the rest of us, not only that but it is supersensitive to hormonal imbalances (both natural and synthetic) stress, uv damage and nutrient deficiency. And whilst there is a genetic component to it at some level (however remember genes turn off and on) there are a lot of super simple and very practical ways we can help slow down the ageing of our hair and even perhaps its loss.
Whilst a lot of shampoos and conditioners promise us luscious locks, the real health of hair can be supported by much simpler lifestyle changes at a root level (pardon the pun).
Supporting quality hair production by ensuring your body has the raw ingredients available is a must especially when you consider that your hair is actually dead when it is on your head!
Here are just a few nutrients that can help not only thicken your hair but increase its health from the inside out and perhaps even slow down hair loss…
- Protein
Hair is primarily made up of a protein called keratin, so consuming an adequate amount of protein is essential for healthy hair growth. Good sources of protein include lean meats, fish, eggs, nuts, and legumes. - Omega 3's
Fish oil and flax seed oil supplements are an easy hack to help increase the health of your hair. But if you would rather opt for taking it in the food form, pimp up your means with cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines. nuts and seeds (such as flaxseed, chia seeds, and walnuts Plant oils such as flaxseed oil. - Collagen - Type 1
Type 1 collagen is best for hair growth as it is richest source of essential amino acids such as proline which can not only help thicken hair but also reduce hair loss and accelerate the speed of hair growth. - Iron
Iron deficiency is a common cause of hair loss, especially in women. Iron is important for the production of haemoglobin, which carries oxygen to the cells in your body, including the hair follicles. Good sources of iron include red meat, spinach, lentils, and fortified cereals. Consume iron with vitamin C rich foods to increase absorption and bioavailability. - Vitamin C
Vitamin C is important for the production of collagen, which is a protein that helps strengthen hair. It also helps your body absorb iron, which is important for healthy hair growth. Good sources of vitamin C include citrus fruits, strawberries, bell peppers, and broccoli. - Zinc
Zinc is important for healthy hair growth and can help prevent hair loss. It also plays a role in the production of sebum, which is a natural oil that helps keep your scalp and hair healthy. Good sources of zinc include oysters, beef, pumpkin seeds, and lentils. - Biotin
Biotin is a B-vitamin that is important for healthy hair growth. It helps produce keratin, which is a key component of hair. Good sources of biotin include eggs, almonds, sweet potatoes, and spinach - Silica
Silica stimulates the natural production of collagen 1, to slow down aging and strengthen and prevent hair thinning.
Consuming foods rich in silica includes green beans (my fave), leafy greens, bananas, lentils and brown rice. - Hair Coverings!
Ok, this is so not a supplement t but I have to throw it in…. Wearing a hat or some kind of hair protection is a must to help slow down the ageing of your hair (and body of course). This is particularly important if you live in a country with high UV levels. By minimising your hair’s exposure to damaging rays it will be less damaged, and less damage equals healthier hair and you get to wear a cute hat!! Win, Win!!
These small but mighty tips are yours to try. For best results and to track how the supplements affect you I would strongly suggest keeping a lifestyle journal to help you. A lifestyle journal provides invaluable feedback and can help you listen to your body and understand what foods work for you and the foods that don’t.
You are unique, remember one woman/ man’s food is another woman/man’s poison, so experiment, assess and make your own decisions to give you control and freedom in your health and life.
With love
Sabina
