9 minutes agoAuthor: Renu Raija
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Standing in front of the mirror, suddenly one feels that the hair is not as dense as before. The ponytail became thin, the demand began to look wide or the first white was visible on the Kanapatti. This change is not suddenly, but the effect of years of habits is gradually visible. After the age of 40, the level of estrogen and growth hormone in the body starts falling. Both of these help in keeping hair growth cycle longer. When they are deficient, the hair starts falling quickly and starts becoming white. Along with this, problems like lack of sleep, stress, thyroid and lack of nutrition weakens hair roots. But the good thing is that this change is not permanent. You can see the difference in just 90 days by adopting the right catering, balanced lifestyle and some easy routine.
Start with food
Hair is actually like a strong cable made of protein and minerals. Outing out of outside is more affected by the nutrition available from inside. Follow these changes in catering…
Protein- Include every mile. Paneer, egg, lentils, tofu or sprouts are the highest.
Iron and vitamin C with- The iron is absorbed only when it is accompanied by vitamin C. Squeeze lemon or guava on spinach.
Zinc and Biotin- Every day two teaspoons of pumpkin seeds or a handful of roasted gram.
Omega-3- One teaspoon of linseed powder or two walnuts daily.
Copper- Rajma, cashew and sesame to maintain hair color.
urgent matter: If the iron storage in the blood test is less than 30 µg/l or less than the vitamin D 30 NG/Ml, then it is difficult to improve the diet only. Take supplements on doctor’s advice.
This change in lifestyle is also important
7 hours of deep sleep- The growth hormone at night keeps the hair in the growth phase.
2 liters of water daily- Dehydration snatches the glow of the hair.
Stress Control- Reduce stress with technic like box breathing. More cortisol drops hair prematurely.
Strength Training- Use squats, push-ups or resistance bands twice a week. It activates IGF-1 hormone, which makes hair roots thicker.
6 minute yoga + circulation routine
For more oxygen and nutrition to the hair, do this routine daily in the morning and afternoon:
Neck drop over the bed (30 seconds)- Blood flow straight up to the head.
Adho Mukh Swanasan (40 seconds)- More blood flow from innovation to follicles.
Ustrasana (30 seconds, two rounds)- Blood flow increases in the arteries of the throat by opening the chest.
Sarvangasana (30 seconds)- The whole body upside down. (Do not do if there is BP or glaucoma).
Uttanasana (30 seconds)- Leave the head down and take a deep breath.
Scalp tapping (60 seconds)- The roots wake up from light druming.
Does oiling and tapping really work?
According to a 2022 study, applying coconut or sesame oil twice a week reduced hair breakage by 30%.
The pillow is not more different from overnight ingestion, but the pillow is dirty.
Hairfall -related fact check
- Hair cuts do not grow rapidly, simply looks clear.
- The white hair does not come any more, but repeatedly pluck the follicle.
- Baldness is not just genetic, catering, stress and correct drugs affect.
- Not just men, 40% of women also experience being thinner by the age of 50.
Renu Renija is a well-known nutritionist and health coach.
@CONSCIUSLIVINGPS
