Hair Loss Basics

Good nutrition is vital to healthy hair growth, just as it’s essential to overall good health. Although your body needs a variety of vitamins and minerals to maintain proper body functions, there are several that are specific to hair growth and health.

When starting a new vitamin regime, it usually takes from 2 to 3 months to see results in your hair’s condition. That means that patience and consistency is very important. It’s also important to check with your doctor before starting a vitamin program, especially if you have health concerns.

Healthy Hair Vitamins

• Vitamin A - Antioxidant that helps produce healthy sebum in the scalp. Food sources: Fish liver oil, meat, milk, cheese, eggs, spinach, broccoli, cabbage, carrots, apricots and peaches. Daily Dose: 5,000 IU. Warnings: More than 25,000 IU daily is toxic and can cause hair loss and other serious health problems.
• Vitamin C - Antioxidant that helps maintain skin & hair health. Food sources: Citrus fruits, strawberries, kiwi, cantaloupe, pineapple, tomatoes, green peppers, potatoes and dark green vegetables. Daily Dose: 60 mg.
• Vitamin E - Antioxidant that enhances scalp circulation. Food sources: Cold-pressed vegetable oils, wheat germ oil, soybeans, raw seeds and nuts, dried beans, and leafy green vegetables. Daily dose: Up to 400 IU. Warnings: Can raise blood pressure and reduce blood clotting. People taking high blood pressure medication or anticoagulants should check with their doctors before taking Vitamin E supplements.
• Biotin - Helps produce keratin, may prevent graying and hair loss. Food sources: Brewer’s yeast, whole grains, egg yolks, liver, rice and milk. Daily dose: 150-300 mcg.
• Inositol - Keeps hair follicles healthy at the cellular level. Food sources: Whole grains, brewer’s yeast, liver and citrus fruits. Daily Dose: Up to 600 mg.
• Niacin (Vitamin B3) - Promotes scalp circulation. Food sources: Brewer’s yeast, wheat germ, fish, chicken, turkey and meat. Daily dose: 15 mg. Warnings: Taking more than 25 mg a day can result in “niacin flush” - a temporary heat sensation due to blood cell dialiation.
• Pantothenic Acid (Vitamin B5) - Prevents graying and hair loss. Food sources: Whole grain cereals, brewer’s yeast, organ meats and egg yolks. Daily dose: 4-7 mg.
• Vitamin B6 - Prevents hair loss, helps create melanin, which gives hair its color. Food sources: Brewer’s yeast, liver, whole grain cereals, vegetables, organ meats and egg yolk. Daily dose: 1.6 mg. Warnings: High doses can cause numbness in hands and feet.
• Vitamin B12 - Prevents hair loss. Food sources: Chicken, fish, eggs and milk. Daily dose: 2 mg.

Source: http://hairloss.about.com/od/preventinghairloss/a/Vitamins.htm

At this day and age where there are several hairstyles that are widely accepted, hair loss and going bald is still frowned upon. A man or woman’s crowning glory should still preferably be thick and luxurious. Thinning or balding hair is not viewed as the mark of a healthy and virile youth but that of old age and illness.

Our hair is a reflection of the overall health of our body. In fact, most unnatural hair loss is but a symptom of an underlying illness that has affected the blood circulation and hormones that are carried to our scalps for hair growth. More often than not, our lifestyles dictate the eventual deterioration of our bodies.

Unfortunately, to this day, we often ignore and take for granted these simple facts and not take proper care of our hair and body. It is important that we become more aware and start caring about our bodies earlier on. Here are five simple ways of doing so and preventing hair loss:

• Do not use birth control pills. These pills activate hormones to help regulate your ovulation, but they are also the same hormones that kill your hair follicles.  This is a important factor when come to preventing hair loss in women.
• Manage Stress. When we are stressed, the body releases hormones to counter the stress. Learn to deal with stress by recognizing what stresses you out and realizing when you are stressed. That way, you can also learn how to counter and control the physical reactions you would be having.
• Eat right. Breakfast, lunch, and dinner are always a must. Your body needs adequate amounts from each food group with natural and non-processed kinds preferred. Our hair in particular needs biotin (which you can get from bananas, yoghurt, honey and low-fat milk),vitamin B6 (which can be found in large quantities in tuna, yellowfin, bananas, and roasted chicken breast), and zinc (which is abundant in oysters, red meat and poultry).
• Care for your hair. Coconut milk and aloe vera are excellent hair strengtheners. Pamper you hair with these once in awhile. Avoid using strong shampoos and hair dyes as its harmful chemicals can not only destroy your hair but also cause blurred vision and, inevitably, blindness.
• Care for your body. Maintaining a healthy lifestyle prolongs life. Exercise at least three times a week. Don’t drink excessively. Stop smoking and avoid smokers for the chemicals found in tobacco and cigarettes have been scientifically proven to cause baldness.