Holistic Hair Care: The Ultimate Guide to Healthy, Beautiful Hair

Nourish Your Hair from the Inside Out with These Holistic Hair Care Tips

Dr Sharad Kulkarni, Ayurveda Consultant, Author and Chanakya Awardee (PRCI), and Medical Director – Jeevottama Health shares with BeejLiving a holistic approach to healthy scalp and hair

When you look into the mirror, do you often find your hair frizzy? Or suffer from hair thinning, loss of hair, dryness, split-ends, etc.?

According to recent statistics:

• 20% of men and 12% of women suffer from hair issues by the age of 30.
• 1 in 4 men start balding before they reach the age of 21.
• 85% of men will have profoundly thinner hair by 50.
• 29% of women are prone to depression because of hair loss.
• 50% of women report hair loss.

Hair problems can be a frustrating and sometimes daunting experience for many. So, before we move on to how to deal with it, let us first learn about the root cause of common hair conditions.

Triggers for Hair Thinning and Hair Loss

Several reasons contribute, such as.

• Genetics: Hereditary hair loss is the most common cause of hair thinning and baldness. It can pass on from either side of the family.
• Age: As we age, hair follicles shrink, leading to thinner hair or hair loss.
• Hormonal changes: Hormonal imbalances, such as those caused by pregnancy, menopause, or thyroid disorders, can cause hair thinning or hair loss.
• Nutritional deficiencies: Deficiencies in certain vitamins and minerals, such as iron, biotin, and vitamin D, can lead to hair loss.
• Medical conditions: Certain medical conditions, such as alopecia areata and scalp infections, can trigger hair loss.
• Stress: Physical or emotional stress also adds to the list, typically a few months after the stressful event.
• Medications: Certain medications used for cancer, depression, arthritis, and heart problems can cause hair loss as a side effect.
• Hairstyles and treatments: Certain hairstyles that pull on the hair or treatments which involve heat or chemicals can cause hair damage and breakage, leading to hair loss over time.
• Environmental factors: Exposure to pollutants and toxins in the environment, such as cigarette smoke, can contribute to hair loss.

Hair problems can be a concerning issue. But there are a variety of solutions available. Such as Ayurvedic remedies, home remedies, and even medical treatments. A healthy diet and exercise routine can promote healthy hair growth. It’s important to consult with a healthcare professional if you have a serious hair problem or if you are considering any new treatments or remedies.

Remedies, the Ayurveda way

Ayurveda has been used for thousands of years to promote hair health and treat hair problems. This includes the use of herbs, oils, and natural ingredients, which are believed to nourish the hair and scalp, improve blood circulation, and promote healthy hair growth. One such remedy is Nasya.

Nasya

This is a traditional treatment that involves the administration of herbal oils or powders through the nasal passage. Nasya is believed to have several benefits for hair health, including promoting hair growth and preventing hair loss.

It is one among the Panchakarma treatments designed to cleanse and nourish the head and sense organs along with scalp hair. The treatment needs supervision by an Ayurvedic doctor. The simple version of Nasya is Pratimarsha Nasya which can be practiced as a daily regime at home. Avoid it when you are under influence of alcohol and during menstruation

Choose the right oil: Ayurvedic oils, such as sesame oil, mustard oil, Anu taila, Brahmi oil, Amla oil, and Jyotishmathi oil, are commonly used for Nasya treatments for hair problems. These oils have natural ingredients that nourish and strengthen hair, promoting healthy hair growth.

Prepare the oil: Warm the oil slightly and mix it with a small amount of water to create a thinner consistency that can be easily administered through the nasal passage.

Administer the oil: At bed time lie down and tilt your head back, and then use a dropper to apply two drops of the oil mixture into each nostril. Breathe in deeply through the nose to allow the oil to seep in. If it comes out from the mouth, spit it out.

Massage the scalp: After administering the oil, gently massage the scalp with your fingertips for a few minutes to help improve blood circulation to the scalp. Any herbal oil can also be used for scalp.

Let the oil soak: Leave the oil on the scalp for a few hours or overnight to allow the herbs to penetrate the scalp and nourish the hair follicles.

Rinse and shampoo: Rinse the hair thoroughly and mild shampoo as usual to remove the excess oil.

Home remedies

Here are some effective home remedies for common hair problems:

1. For hair growth: Mix equal parts of castor oil and coconut/sesame oil and massage the scalp with the mixture. Leave it on for an hour before washing it off with a mild herbal shampoo.
2. For dandruff: Mix 2 tablespoons of apple cider vinegar with 2 tablespoons of water and apply it to the scalp. Leave it on for 15-20 minutes before washing it off.
3. For dry and damaged hair: Mix 2 tablespoons of honey with 1 tablespoon of olive oil and apply it to the hair. Leave it on for 30 minutes before washing it off.
4. For oily hair: Mix 2 tablespoons of aloe vera gel with 1 tablespoon of lemon juice and apply it to the scalp. Leave it on for 10-15 minutes before washing it off.
5. For hair loss: Mix 1 egg white with 1 tablespoon of olive oil and 1 tablespoon of lemon juice. Apply the mixture to the scalp and hair and leave it on for 30 minutes before washing it off.

For best results, repeat the above treatments (for the concerned problems) once a week to promote healthy hair growth.

Diet for hair

A healthy and balanced diet is essential for maintaining healthy hair. Here are some key nutrients that are important for promoting hair health and preventing hair problems:

• Protein: Hair is made up of protein, so you must ensure you are getting enough of these in your diet. Good sources of protein include meat, poultry, fish, beans, lentils, and nuts.
• Iron: Iron deficiency can lead to hair loss, so it’s important to consume iron-rich foods such as red meat, chicken, fish, spinach, and lentils.
• Omega-3 fatty acids: These acids are essential for promoting scalp health and preventing inflammation, which can contribute to hair loss. Good sources of omega-3s include fatty fish, chia seeds, flaxseeds, and walnuts.
• Vitamin A: This is pivotal for promoting healthy hair growth and preventing dry scalp. Good sources of vitamin A include sweet potatoes, carrots, spinach.
• Vitamin C: Vitamin C helps produce collagen, which is important for healthy hair growth. Good sources of vitamin C include citrus fruits, strawberries, kiwi, and broccoli.
• B vitamins: These vitamins, particularly biotin and niacin, are significant for promoting healthy hair growth. Good sources of B vitamins include eggs, meat, fish, whole grains, and leafy greens.
• Vitamin D – Is essential for bones, nails and hairs. Can be obtained from consuming milk, nuts, eggs, fish and exposing back area of the body to early morning sunlight.

Exercises to nourish your hair

While there are no specific exercises that target hair problems, regular exercise can promote overall health and well-being, which can have a positive impact on hair health. Here are some types of exercises that can promote healthy hair:

Cardiovascular exercise: Cardiovascular exercises, such as running, cycling, or swimming, can improve blood circulation throughout the body, including the scalp. Improved blood flow can provide more nutrients and oxygen to the hair follicles, promoting healthy hair growth.

Yoga: Yoga poses, such as downward-facing dog, headstand (Two mins early morning on empty stomach), and shoulder stand, can increase blood flow to the scalp and promote healthy hair growth. In addition, yoga can help reduce stress, which can contribute to hair loss.

Strength training: Strength training exercises, such as weightlifting, can promote healthy hair by improving overall health, which can promote hair growth.