Your first impression really matters !!! You feel confident if you look perfect considering your poise, dressing, and even your hair. But what happens when you are not happy with your thinning and falling hair? What if you are getting bald? Men as well as women face this hair fall problem at some point in their life. Here is an Indian diet plan to stop hair fall immediately. A diet plan for better scalp health.
Seeing your hair strands everywhere in your home or on your comb or in the bathroom drain is very depressing. Daily you experience some hair loss while washing or combing your hair. Normally 50 – 100 hair falling on a daily basis is a very normal phenomenon. But when the hair fall exceeds that number leaving you with thin hair or balding then this issue needs attention.
All hair problems 1 solution…such a famous commercial claiming it helps stops hair fall. So you think all these harsh chemicals work in your favor or do more harm? First, let us look into the reasons you experience persistent and heavy hair fall.
Reasons for heavy hair fall?
External factors for Hair fall:
- Overuse of chemical-based hair products and heat: The use of heating iron, chemicals, or dyes makes your hair dry and brittle. It damages hair cuticles and follicles leading to hair fall.
- Exposure to the sun and pollution: With long durations of sun exposure the hair loses its shine, becomes brittle, dry, and breaks easily.
Internal factors fo Hair fall:
Extreme stress and anxiety cause heavy hair fall. With the current pandemic situation, this is the common problem faced by many. Stress leads to hormonal imbalance leading to hair fall. De-stress yourself with exercise, meditation, or yoga. Indulge in some hobbies or involve in some activity that makes to happy.
Excess or less thyroid hormone leads to hair fall. Try to treat the root cause to gain healthy hair.
Polycystic ovary syndrome (PCOS):
In women, polycystic ovary syndrome (PCOS) produces higher levels of androgens than normal. This often leads to hair fall along with the growth of facial hair.
Natural aging process:
With age, hair growth slows down. Hair becomes thinner and grey. Naturally and gradually the hair fall rate increases with age.
Diet deficient in certain nutrients:
A diet that is deficient in proteins, vitamins, and minerals lead to hair fall. Vital micronutrients essential for healthy hair are iron, zinc, copper, magnesium, phosphorus, vit D etc.
Home Remedies to Stop Hair Fall
Hair remedies to overcome external issues:
Hair oil application:
Applying hair oil on regular basis protects the hair from dust, sun, and other harmful chemicals. The oil massage leads to good blood circulation helps to keep the hair roots strong and prevents hair fall.
Regular hair washing:
Try to wash hair in lukewarm water. Hot water further damages the hair, destroying the outer protective keratin layer. Hot water removes natural scalp oil making it dry and scaly. Prefer using mild soaps with minimum chemicals that do not damage the integrity of the hair strand.
Use different natural hair masks:
Use curd, egg, banana, oats, papaya as hair masks. These are high in vitamins and minerals. These natural extracts strengthen the hair root, makes hair strand strong and also prevents drying of hair.
Fenugreek paste help reduce scalp dryness, itchiness, and dandruff. Dandruff is completely cleaned by the regular use of fenugreek paste. It also helps to boost hair growth, prevents thinning of hair, and increases hair volume. Benefits of methi seeds.
The latest trend these days is the use of onion juice. Onion is high in sulfur that helps strengthen the hair follicle and prevent hair fall. It also has an antibacterial property that helps fight any scalp infection issues leading to hair fall. Apply onion juice on the scalp and leave it for half hour before washing.
Hair remedies to overcome internal issues:
Exercise helps maintain the normal body’s metabolism and boost blood circulation. With proper blood circulation, there is an adequate distribution of nutrients in the hair follicles making hair strong and preventing hair fall.
Sleep boosts immune response and rejuvenates the body. It also helps de-stress yourself. A minimum of 6 – 8 hours of sleep will help prevent hair fall. Benefits of 7-8 hours of sleep.
High protein diet:
Hair is made of up proteins thus it requires a good quality high protein diet to prevent hair fall. Include 2 – 3 serving of any milk, milk products, pulses, nuts, seeds, egg and poultry, fish, and soy. High protein diet plan.
- A daily dose of vitamins and minerals:
Include 4 – 5 servings of vitamins and mineral-rich fruits and vegetables in your daily diet. These strengthen the hair strand, hair follicle, and maintain hair scalp texture. Vitamin A, D, E, C, B complex all are very vital for hair growth and prevent hair fall. Minerals like magnesium, potassium, phosphorus helps to regenerate hair cuticle and maintain the structure and volume of hair.
Pulses and dals have biotin, iron, and zinc that help RBC transport the essential nutrients to the hair. Nuts are high in magnesium that prevents hair damage and help in hair repair.
Omega 3 fatty acids:
Omega 3 fatty acid help to maintain hair luster, strengthens the hair follicle, and prevents hair fall. Include flaxseeds, fish, and avocado in the diet.
Indian diet plan to stop hair fall immediately
Here is an Indian diet plan to stop hair fall immediately. The foods mentioned in the diet plan are rich in all the vitamins, and minerals essential for hair health.
1 Glass Multivitamin juice (beetroot, carrot, spinach, ginger, dudhi, tomatoes, papaya, black salt)
1 Cup Oats porridge with dates and flaxseed powder
Mid – Morning:
Soaked nuts (2 almonds, 2 walnuts, 1 apricot, 1 dry fig, 1 tsp pumpkin seeds)
+ 1 glass Coconut water
1 cup Egg or Sprout Salad +
2 Multigrain Chapati or 1 cup Brown Rice +
1 Cup Leafy vegetables +
½ cup Pulse +
A cup of Dal +
1 cup Curd or 100 gms chicken or fish
2 medium-size Adai Dosa (Mix dal) with green chutney
A Cup of vegetable soup / Chicken broth
1 big or 2 small Paneer or Soya Paratha or 2 small Nachni Roti +
1 cup Rajma or Chole +
Vegetable raita – 1 cup
Each person has a different cause for hair fall. Understand the cause and treat the hair fall for the best results. Take professional advice before undergoing any hair treatment or taking any medicines. With these remedies, the result might take time but will be long-lasting. Just try and be patient.
Plz provide the diet plan for hair fall
RD, Payal Banka (Registered Dietitian)
Hi Jaya , its mentioned in the article above.
Plz publish the diet plan for hair fall..need help badly
RD, Payal Banka (Registered Dietitian)