₊˚⊹ ᰔ How NOT to lose a head of hair
(my tips as a biohacking obsessed girl ૮ • ﻌ - ა)
𑣲 Protein. Your hair is 90% keratin – protein which builds hair, nails, epidermis. Don’t invest in collagen or biotin supplements if you don’t have a deficiency - they don’t magically fix hair. Protein powders are usually low calorie, cheap and actually help.
𑣲 Iron. Lack of iron is a huge cause of hair loss for women, especially during their periods (around 20% of menstruating women). If you're really curious, you can get your blood work done and check your ferritin levels (protein that stores iron).
𑣲 Zinc. Like before, it's essential for keratin production. A serious zinc deficiency can cause heavy hair shedding.
𑣲 B12 (especially if you're on a plant based diet). B12 deficiency can lead to hypoxia of hair follicles. It won’t directly “hydrate” or “protect” the scalp, but deficiency absolutely messes with hair growth and regeneration.
𑣲 Also helpful: vitamin D, omega-3.
TL;DR: foods that contain vitamins listed before ↑
𑣲 Protein sources (building block of hair): tofu, tempeh, chickpeas, lentils, natural yoghurt, cottage cheese, eggs, chicken, turkey meat, salmon.
𑣲 Iron sources (prevents hair loss due to anemia): red meat, pumpkin, sesame seeds, spinach, dried apricots, raisins.
𑣲 Zinc (strengthens hair bulbs): sunflower seeds, almonds, walnuts, cashew nuts, whole grain products.
𑣲 Vitamin D (hair growth cycle): mushrooms (very underrated!!), eggs, fatty fish.
𑣲 Omega-3 (scalp): linseed, chia seeds.
𑣲 Don't air dry your hair. Wet + warm + long time = a place ideal for bacteria, hair that's very susceptible to damage. Blow dry your hair with cold air instead.
𑣲 Wash just your scalp, not your entire hair. All your hair needs is to gently spread the foam along the length of it.
𑣲 During such a strict calorie deficit your hair is already under extra stress. Let go of bleaching, dying, perm, keratin treatment, your hair will thank you!!
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