From protein-packed meals to rosemary oil—experts share proven tips for healthier, fuller hair
Many people struggle with hair issues such as thinning, breakage, and slow growth. While social media is flooded with various DIY remedies, experts stress that true hair health starts from within. Dr. Kunal Sood, in an interview with Hindustan Times, emphasized the importance of prioritizing nutrition—especially protein and key minerals—to support strong and healthy hair growth.
Here are five evidence-based strategies to enhance your hair growth:
1. Prioritize Protein in Your Diet
Hair is primarily made up of keratin, a type of protein. Without sufficient dietary protein, your body redirects its resources to more critical functions, sidelining hair growth. This can lead to hair thinning and shedding.
Best sources: Eggs, legumes, poultry, nuts, and seeds.
2. Use Diluted Rosemary Oil
Rosemary oil may improve blood circulation to the scalp and has anti-inflammatory and DHT-blocking properties. A 2015 study showed that rosemary oil was as effective as 2% minoxidil over six months, with fewer side effects.
Tip: Always dilute with a carrier oil such as coconut or jojoba before applying to the scalp.
3. Ensure Adequate Iron and Zinc Intake
Iron helps deliver oxygen to hair follicles, while zinc supports follicle repair and the function of oil glands. Deficiencies in either nutrient are commonly linked to hair loss.
Rich sources include: Red meat, lentils, chickpeas, pumpkin seeds, and fortified cereals.
4. Minimize Heat and Tension on Hair
Excessive heat styling and tight hairstyles can weaken hair shafts and damage follicles, potentially causing breakage or traction alopecia.
Solutions: Use heat protectants, avoid tight braids or buns, and allow your scalp time to rest.
5. Get 7–9 Hours of Sleep Each Night
Hair growth is regulated by circadian rhythm genes expressed in hair follicles. Inadequate sleep disrupts these cycles, reduces protein synthesis, and increases stress—factors that negatively impact hair and scalp health.
Conclusion:
Healthy hair isn’t just about what you put on your scalp—it’s about how you nourish your entire body. A balanced diet, proper hair care habits, and adequate sleep form the foundation for stronger, faster-growing hair.
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