• Vitamin D

Vitamin D plays a major role in hair production and may also help create new hair follicles. Your body produces vitamin D when exposed to sun rays. It is also available in salmon, cod liver oil, mushrooms, and certain fortified foods.

• Vitamin E

Vitamin E has antioxidant properties that protect against oxidative stress. In one study, patients with alopecia (patchy hair loss) experienced a 34.5% increase in hair growth after vitamin E supplementation . Avocado, sunflower seeds, almonds, spinach, broccoli, wheat germ, and hazelnuts are rich in vitamin E.

• Iron

Foods with iron are essential for supporting healthy hair growth. Iron helps red blood cells to carry oxygen to body cells. Iron-deficiency anemia is a particularly common cause of hair loss in many women. Dietary sources of iron include clams, oysters, eggs, lentils, red meat, and spinach.

• Vitamin C

Vitamin C supports collagen production in the body, which is involved in the structural makeup of your hair. Oranges, guava, blackcurrants, broccoli, papaya, strawberries, blueberries, sweet pepper, kiwi, tangerines, and sweet potato are rich vitamin C sources.

• Omega-3 fatty acids

Omega-3 fatty acids play a major role in hair growth. They also keep your scalp and hair hydrated. Fatty fish like salmon, trout, herring, sardines, and mackerel, as well as flaxseeds, avocado, chia seeds, oats, walnuts, and pumpkin seeds, are rich sources of omega-3 fatty acids.

• Biotin

Biotin is a water-soluble B vitamin that supports hair growth. Dietary sources of biotin include liver, egg yolk, yeast, and whole grains.

• Zinc

Zinc is a trace mineral that helps in hair growth and repair. Zinc deficiency can lead to a dry, flaky scalp. Excess zinc intake may also cause hair loss. Whole grains, oysters, spinach, fortified cereals, lentils, eggs, and pumpkin seeds are rich sources of zinc.

• Niacin

This B-vitamin may also play a role in hair growth. Anecdotal evidence suggests that it supports moisture balance for a healthy scalp. Dietary sources of this vitamin include eggs, nuts, mushrooms, tuna, and beef.

We saw foods that can boost your hair growth. There also are certain foods that may negatively affect your hair growth. Check them out in the following section.

Foods You Should Avoid For Healthy Hair Growth

• Alcohol

Consumption of alcohol decreases the levels of zinc in the body, leading to zinc deficiency. This may lead to hair loss.

• Sugar

Moderate consumption of sugar does not necessarily cause hair loss. However, excess intake through cakes, white bread and pasta, pastries, and other refined starches may lead to hair loss. Further studies are warranted in this regard.

You may not know this, but there is a high chance that you are unleashing a world of damage on your hair while brushing and drying it. Here are a few things you need to keep in mind once you step out of the shower:

Use A Microfiber Towel

Pre-dry your hair with a microfiber towel once you step out of the shower. Avoid using a terrycloth towel as it can tangle your hair too much, increase frizz, and cause it to break.

Avoid Blow Drying

The heat from blow dryers damages your hair just as much as heat styling tools do. It is best to apply a leave-in conditioner all over your damp hair and let it air-dry.

Blow dry only after your hair is partially dry: If you absolutely cannot stop using a blow dryer, make this one simple adjustment. Blow dry your hair once it is 70% dry. This gives time for your hair cuticles to close up and will reduce the heat damage.

Tips For Styling Your Hair

There are just a couple of things you need to keep in mind when styling your hair. These include:

Use Soft Hair Elastics

Only use soft hair elastics when tying up your hair. Avoid using rubber bands and the hair elastics that have a metal clasp in the middle as they can tug on your hair and cause breakage.

Don’t Tie Your Hair Up Tightly

Don’t tie your hair up in very tight braids, buns, or ponytails as it can damage your hair and hair follicles and cause hair fall. It can also give you a raging headache.

1 – Hair Loss Occurs in Transitions of the Season?

• Hair loss is a common problem in men and women and negatively affects the quality of life of patients. In fact, every strand of hair falls out when it completes its development. Although this period varies according to our genetic characteristics, it is 2-6 years on average. On the other hand, the existence of seasonal hair loss is still not clear. However, the general opinion is that the shedding increases during the seasonal transition.
• 2 – How much hair loss is normal during this period? At what stage hair loss becomes important now?
• Loss of 100-150 hair strands per day is considered normal. However, if this spill has been present for more than two months or if there is a significant opening in the scalp even if it has been for less than two months, it should be investigated.
• 3 – What are the factors that increase hair loss?
• Hair growth is a very complex process. Our genetics and hormones generally determine the density and thickness of our hair. So the first rule for healthy hair is good genetics. However, various hormonal disorders, especially goiter and polycystic ovary syndrome, increase hair loss. An important cause of hair loss is the reactive hair loss seen in most women after childbirth.
• 4 – What is the link between nutrition and hair loss during this period?
• The relationship between nutrition and hair loss continues throughout the year, not only during seasonal changes. In the absence of these, hair loss occurs and / or existing hair loss becomes more severe. These include iron, zinc, vitamin A, vitamin B complex (B2-B5-B6-B9), biotin, vitamin B12, vitamin C, vitamin E and essential fatty acids. With the intake of these vitamins in sufficient daily doses, a decrease and / or improvement in existing hair loss is observed.
• 5 – Who is more common with seasonal hair loss?
• Unfortunately, seasonal hair loss is more common in women. Perhaps the most important reason for this may be the higher awareness of women about hair. However, women are more affected by the hormonal and spiritual changes observed during seasonal changes. It is assumed that this effect also increases hair loss.
• 6 – What should be done to prevent hair loss?
• In order to prevent shedding, the cause of hair loss should be determined first. Hair loss is generally physiological. However, it may also be a symptom of genetic makeup or an underlying disease. The cause of hair loss is determined with detailed history, physical examination, various laboratory tests and interventional diagnostic methods in the patient who applies with hair loss and treatment is planned accordingly.
• 7 – Which hair care products should be used during this period?
• I recommend sulfate-free shampoo, serums-solutions that increase scalp blood flow and contain various vitamins to my patients who frequently present with dryness, dullness and loss of hair during seasonal changes. However, I encounter many people who dry their hair due to the effect of the sun, the sea and the pool, and I recommend various moisture masks and conditioners to be used only on the ends of the hair.