Content
- To step
- Method 1 of 3: Adjust your diet
- Method 2 of 3: Using herbs and nutritional supplements
- Method 3 of 3: Adjust your lifestyle and hair care
- Medical treatments
Hair loss can be a frustrating and embarrassing experience, and if you're desperate for a solution, you're certainly not alone. You may have heard that there are all kinds of natural ways in which you can stimulate your hair growth. Indeed, some of those methods can work, especially if you are deficient in certain nutrients, so you can try them out for yourself. If none of those remedies work, it could be that your hair loss is genetic or hereditary. Hereditary hair loss usually follows a certain pattern. For example, it starts at your temples or on your forehead and then spreads to the back. You can usually not do anything about hair loss that is hereditary at home, but fortunately there are other options! Make an appointment with a dermatologist to discuss the various medical treatments that exist that may help you regrow your hair.
To step
Method 1 of 3: Adjust your diet
What you eat has a major impact on your overall health, including the condition of your hair. By making sure you get the right nutrients you stimulate your hair growth and can prevent hair loss. Keep in mind that most dietary changes will not help unless you are already deficient in certain nutrients. If you do have to adjust your eating habits, it is actually quite easy. Just make sure you're getting the right nutrients every day.
Follow the Mediterranean diet to reduce the chances of getting alopecia. Alopecia is a general term for many different types of hair loss, and it can cause hair to fall out in different parts of the body. You've probably heard that the Mediterranean diet can help prevent all kinds of health problems, and hair loss can be added to that list. Especially the raw vegetables and fresh herbs in a Mediterranean diet can prevent you from getting alopecia. Therefore, try switching to a Mediterranean diet rich in fresh vegetables and herbs to see if this might help your hair problem. - The Mediterranean diet also includes lean proteins, fish, healthy oils and fruits, and minimized processed and fatty products.
Eat at least 1,200 to 1,500 calories per day. Even if you get the right nutrients, your hair can stop growing if you don't eat enough every day. If you're on a low-calorie diet and your hair is starting to thin, your diet could be the reason. Make sure you always consume 1200 to 1500 calories per day. Only then will you give your hair enough energy so that it can grow properly. - If you find it difficult to keep track of how many calories you are taking in, use one of the existing apps as a guide.
Make sure you get as many vitamins as possible through your diet. Vitamin A, B, D and E all help to grow your hair, while vitamin deficiencies can cause hair loss. Make sure to include enough vitamin-rich foods in your daily menu to avoid deficiencies. - Some of the best vitamin sources are citrus fruits, peppers, green leafy vegetables, dairy, eggs, and whole grain cereals. Vitamin B and D can also be obtained from meat and fish.
Protect your hair with selenium. Selenium is another nutrient that helps protect your hair and can prevent it from falling out. The recommended daily amount of selenium is 55 mcg, and in principle you can get this through your normal diet without any problems. Selenium is, for example, in meat, nuts and vegetables. - Most people get enough selenium as long as they eat a healthy diet.
- Eating too much selenium can be toxic. Doctors therefore do not recommend taking selenium supplements.
Eat foods rich in iron. The exact link between iron and hair growth isn't known, but many people with hair loss are also deficient in iron, so it may play a role. To avoid problems, make sure that you eat a lot of iron-rich foods. - Adult men need about 8 mg of iron per day and women about 18 mg. Iron is found in red meat and poultry, fish, beans, lentils, leafy vegetables and nuts.
Get enough zinc. Zinc deficiency can also cause alopecia, or hair loss, so make sure you get enough zinc through your diet. The recommended amount is 8 to 11 mg per day. You can get it by eating red meat, beans, nuts, fortified grains and shrimp, mussels or other shellfish, among other things. - If you are deficient, you could also take a zinc supplement. Before taking any dietary supplement, consult your doctor to make sure you are taking the correct amount.
Method 2 of 3: Using herbs and nutritional supplements
There are many supplements on the market that claim to prevent hair loss, and you are probably wondering which ones actually work. Unfortunately, most of these products probably don't do much good. Still, there are a few products that can help, and if you consult your doctor first, you can experiment with them yourself at home. However, dietary supplements, like dietary changes, are unlikely to make much of a difference unless you are already deficient in certain nutrients.
Take vitamin supplements if you think your diet is not getting enough vitamins. Most people get enough vitamins through their diet, but not everyone. If you are deficient in vitamins A, B, D or E and think that your diet is not getting enough, nutritional supplements or multivitamins can help make your hair stronger. - Always consult your doctor before taking a dietary supplement. In principle, they only work if you indeed have a shortage of certain nutrients. Sometimes an excess of certain nutrients can also cause hair loss.
Try a saw palmetto supplement. There is still no strong evidence for this, but there is some evidence that this herb can promote the growth of your hair. You can try it yourself to see if it helps. 
Reduce hair loss with a biotin supplement. Biotin is a B vitamin that supports nail and hair growth. It is an ingredient commonly used in natural hair loss remedies and can help fight alopecia. Try a vitamin mix containing 3mg of biotin, 30mg of zinc, 200mg of vitamin C, and less than 1mg of folic acid and see if it helps. - You can also get biotin naturally from products rich in B vitamins, such as fish, poultry, eggs, nuts, seeds and vegetables.
Take ginseng extract and see if it works. Ginseng extract produces variable results, but research has shown that ginseng can stimulate hair growth in mice and other animals. Ginseng is safe to use, so feel free to try it out and see if it is of any use to you. - Prescribed dosages for ginseng extract range from 100 to 800 mg, so always read the directions on the packaging carefully before using the product.
Massage essential oils into your scalp. Hair loss is just one of the ailments on the list of problems that you can treat with essential oils. Studies have shown that if you massage thyme, rosemary, lavender, or cedar oil into your scalp on a daily basis, you can reduce your alopecia problem. Don't forget to mix the essential oil with a carrier oil such as jojoba or olive oil to avoid irritation. - Massaging your scalp regularly for about four minutes, with or without essential oils, can also help promote hair growth.
Don't use random home remedies on your hair. On the Internet, you will likely come across all kinds of home remedies that are said to grow your hair, such as using onion juice or coconut oil. Unfortunately, there is no evidence that these remedies actually work, and some of them could damage your scalp even further. It is therefore better to leave these types of remedies for what they are, and stick to the recommended treatments. And if you can't figure it out on your own, ask your doctor to refer you to a dermatologist.
Method 3 of 3: Adjust your lifestyle and hair care
Your diet is not the only means with which you can support your hair growth. The way you care for your hair on a daily basis can also make a difference. You may have certain habits or styling your hair in certain ways that are harmful to your hair and can make hair loss worse. Follow the tips below to avoid further problems.
Use a mild shampoo and conditioner. Using harsh products on your hair can cause hair loss. Always use a mild shampoo that will not strip moisture from your hair and use a moisturizing conditioner to further protect your hair. - Also, don't rub your hair too hard while washing. Pulling your hair can put more pressure on your roots.
- You can also use a leave-in conditioner to keep your ends from splitting and breaking.
Wear a loose style that doesn't pull on your hair. You may think that your hair loss has nothing to do with your hairstyle, but it has a bigger impact than you might think. In fact, a certain type of hair loss, referred to as traction alopecia, can arise specifically from tight hairstyles that break down your hair strands. Avoid this problem by wearing your hair loose, or in a loose-fitting style that doesn't overload the roots. - You can pull your hair back every now and then, but it's important that you don't wear your hair that way every day.
- Hairstyles to avoid include tight tails or buns, dreadlocks, or tight braids.
- Don't try to get into the habit of pulling your hair. You can also damage it by pulling on your hair.
Treat your hair as little as possible with chemicals or heat. Dyeing your hair and other chemical treatments can damage your hair, and so can the heat produced by your blow-dry or curling iron. Avoid such treatments as much as possible to prevent your hair from falling out even further. - You can blow-dry your hair every now and then, but don't do it every day, or set the blow-dryer on the lowest heat setting. If possible, dry your hair with a towel.
Quit smoking to protect your hair. There is a clear link between smoking and hair loss. If you do smoke, it is best to quit as soon as possible. And if you don't smoke, don't start.
Medical treatments
There are certainly a number of natural steps you can take to prevent your hair from falling out. If you think your hair loss is caused by your eating habits or the way you care for your hair, you can try to change it. But if you have a pattern of hair loss, in your case the cause is probably hereditary, and home remedies are unlikely to work well. Fortunately, you still have the option to see your doctor or a dermatologist and discuss other ways you could get your hair back.
