Everyone desires healthy, thick, and voluminous hair; however, various factors such as pollution, poor nutrition, sun exposure, and more can affect hair thickness and density. Following a proper diet and consuming nutrient-rich foods in a short period can promote thicker hair. However, certain factors can lead to hair loss, eventually causing baldness. In such cases, hair transplant is the most effective and reliable solution for restoring lost hair, as this method involves grafting healthy hair follicles from the individual’s body to promote natural hair growth.
If hair thinning or loss of hair and eyebrows is temporary and caused by external factors, the tips provided in this article can be very helpful. However, the only permanent and effective solution for hereditary factors is hair or eyebrow transplantation.
Factors Contributing to Hair Thinning
Many people lose between 50 to 100 strands of hair daily, which is considered normal by doctors, as new hair grows from the same follicles. However, sometimes hair loss can occur at a faster rate. Factors that can lead to hair thinning include:
- Poor nutrition or nutritional deficiencies
- Excessive hair styling (such as curling or coloring)
- Genetics
- Scalp conditions or types of alopecia
- Reactions to medications (e.g., chemotherapy)
- Reactions to chemicals or allergies
- Hormonal changes
- Aging
- Severe and sudden stress
Proper Diet for Thicker Hair
One of the manageable factors contributing to hair loss is a lack of a nutrient-rich diet for hair. By incorporating certain beneficial foods, you can promote thicker hair. For thicker hair, consume foods containing antioxidant flavonoids to strengthen hair follicles, iron-rich foods to support red blood cells, and foods high in protein and silica to promote hair growth and maintain healthy hair.
To achieve thicker hair and prevent hair loss, incorporating the following into your diet is essential:
✔ Eggs (rich in omega-3, protein, and iron)
✔ Salmon (contains fatty acids and is high in protein)
✔ Walnuts (rich in fatty acids)
✔ Protein sources
✔ Green and black beans (high in protein)
✔ Iron-rich grains
✔ Spinach (contains vitamins A, C, and iron)
✔ Vitamin D supplements
✔ Quinoa (a source of zinc)
✔ Sunflower seeds (rich in vitamin E, beneficial for preventing scalp dryness)
Ten Secrets for Having Thick Hair
Every individual’s hair type and condition are different, and what works for one person may not work for another. However, some basic principles, such as maintaining a nutrient-rich diet and a proper hair care routine, are effective for everyone to promote hair growth and ensure healthy, thick hair.
1. Using the Right Shampoo and Conditioner:
Hair follicles are located 1.25 mm beneath the scalp’s surface, so shampoo can reach these follicles during washing. Use shampoos containing vitamin E, B5, zinc, iron, and copper, which boost keratin production (the building block of hair). Different hair types have different needs, so choose products specifically formulated for your hair type.
2. Healthy Nutrition for Thicker Hair:
A diet rich in healthy fats and micronutrients like vitamins and minerals is crucial for thick, healthy hair. While genetics determine hair texture and structure, diet plays a key role in how genes are expressed. Consuming ample protein and healthy fats, such as olive oil and omega-3, is essential. Deficiencies in iron, vitamin D, amino acids, folate, vitamin B12, and selenium can significantly impact hair health, potentially leading to weak hair and hair loss. Foods like salmon, flaxseeds, pumpkin seeds, avocados, nuts, legumes, leafy green vegetables, and fresh fruits are recommended to provide the nutrients needed for thick, voluminous hair.
3. Avoid Overwashing or Improper Hair Washing:
Overwashing hair can damage it, strip away its natural moisture, and cause dryness and scalp flaking, leading to hair loss. Nothing enhances hair’s shine and luster like its natural oils. Regularly brushing your hair can help distribute these oils evenly. Additionally, use lukewarm water (not hot) for washing, apply shampoo gently, and thoroughly rinse out shampoo and conditioner from your scalp and hair.
4. Using Supplements for Thicker Hair:
Food alone may not meet all of your body’s nutritional needs, especially if tests show deficiencies in vitamins or minerals. In such cases, consult your doctor about appropriate supplements and start taking them under their guidance. Taking multivitamins along with hair-specific supplements can promote hair growth and thickness. Certain vitamins, minerals, and fatty acids are essential for healthy follicle function, hair growth, and preventing hair loss.
5. Avoid Using Heat Styling Tools:
Hair dryers, curling irons, and flat irons can dry out hair, burn the ends, and cause damage. Instead of using these, opt for soft towels and air-drying to dry your hair, and use rollers for styling, which don’t cause burns. If you must use heat tools, always apply a heat protectant beforehand.
6. Brush Hair Before Washing, Not After:
Losing 50 to 100 strands of hair daily is considered normal hair loss, and this amount increases during washing. To prevent excessive hair loss, brush your hair before washing to detangle it. This also improves blood flow to the scalp, promoting stronger, thicker hair. For long hair, start brushing from the ends and work your way up to avoid breakage, and be gentle with the ends, which are prone to splitting.
7. Apply Conditioner to the Hair Shaft:
Use conditioner or styling products only on the lower three-quarters of your hair, avoiding the scalp and roots. This prevents weakening of hair follicles and reduces hair loss.
8. Use a Shower Filter:
Fluoride, chlorine, minerals, and salts in tap water can damage hair. Installing a shower filter can help protect your hair from these harmful substances.
9. Scalp Massage with Natural Oils:
Massaging the scalp with essential oils stimulates hair follicles, promoting hair growth, and makes hair softer and easier to brush. To improve blood circulation and hair health, which helps prevent hair loss, massage your scalp for 5 to 10 minutes daily. Use plant-based oils like almond or coconut oil, olive oil, jojoba oil, or grapeseed oil to strengthen hair and prevent scalp dryness and flaking.
10. Maintain Overall Health for Thicker Hair:
Hair health is intricately linked to your overall physical and mental well-being. According to experts, regular exercise, a balanced diet, and managing stress significantly impact hair retention and strength. Using hair care products alone isn’t enough for thicker hair; a holistic approach to physical and mental health over time is recommended. Incorporate comprehensive health practices like meditation, exercise, emotional therapy, yoga, and similar activities into your lifestyle to improve overall physical and mental well-being.
