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8 Actionable Tips To Help Prevent Hair Loss

8 Actionable Tips To Help Prevent Hair Loss

If you are like me, you may suffer from thin hair or hair loss. It does get to me sometimes and I do get embarrassed, but I recently found some ways to achieve better hair growth. Of course, there are some really great shampoos for hair growth out there that include zinc, but before we get into that, let me explain some of the key reasons you might be experiencing hair loss.

These can include, but aren’t limited to:

  • What you eat, like McDonald’s and other unhealthy foods
  • Mineral deficiencies
  • Different medication
  • Stress
  • Genetics

Around one third of the population suffers from hair loss. Of that third of the population, they are women. So women, listen up! Just like life, there are no guarantees you can completely avoid losing your hair, however, you can always help. In this post, I will give you some of the best ways to help with your hair loss or thinning.

Avoid Damaging Your Hair

stuck hairbrush

    It’s important to limit hair damage by minimizing habits that are bad for your hair. Try and avoid using your hair dryer when you don’t need to. If you take shower before bed, dry your hair with a towel instead. Overusing heat on your hair can cause damage to your hair proteins and make it dry to the point that it breaks off.

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    Continuously using a hair dryer can also permanently damage your hair follicles. That goes for your favorite curling irons and flat irons as well. Make sure you don’t brush too hard either. Pulling your hair out consistently can lead to a damaged scalp.

    Don’t Pull Your Hair So Tight

    This one might not be the most obvious method to help you avoid thinning hair. Some hairstyles like ponytails, tight braids, cornrows, and plaits cause heavy stress to your hair follicles. If you put your hair into heated rollers, you can also cause some unnecessary hair loss.

    Not to say you should never do this, but roll your hair occasionally. I am a big fan of curly hair myself. And if you are used to frequently braiding your hair, place two week breaks in between braids and make sure they aren’t put in too tightly. If your head hurts, your braids are probably too tight.

    Shampoo To Fight Hair Loss

    shampooing healthy hair

      Putting the right shampoos in your hair is important. Washing your hair with the right shampoos can help with keeping your scalp and hair clean. One of the reasons you clean your hair is to avoid any infections that could damage your follicles.

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      You don’t necessarily have to wash your hair everyday because the natural oils your scalp produces is actually healthy for your hair. If need be – wash your hair every other day. If you need help gaining back some thickness to your hair, check Amazon for some hair loss products. They are specially formulated to help strengthen and rebuild lost hair.

      If nothing else, clean hair is always nicer than dirty, matted hair.

      Be Aware Of The Ingredients

      Researches have found that the use of shampoos containing 3% of peppermint oil is effective in 92% of hair loss cases. The oil promotes the conservation and vascularization of hair dermal papilla, and is a natural alternative for preventing hair loss.

      Another great ingredient is ketoconazole, an ingredient that has been shown in clinical trials to act as an anti-inflammatory agent, effective for hair growth.

      The daily use of at least 1% pyrithione zinc shampoo over a 26-week treatment period, for example, has a positive improvement in hair growth, according to one study done in 2003. You always want to avoid ingredients called parabens in all cosmetics. Parabens have been used in most cosmetics since the 1950’s to prevent the growth of bacteria.

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      But, in the early 90’s they were found to be agents that mimic estrogen in your body, and have been linked to breast cancer!

      Start Eating Right

      Hair Loss Foods Infographic

        You know the saying, “you are what you eat.” That’s a powerful five-word mantra that every culture in every part of the world knows. Eating a healthy breakfast is important. When it comes to healthy hair, eating correctly can directly affect hair growth.

        Proper nutrition can help prevent hair loss. This is a simple common sense approach to keeping you, your hair, and your scalp healthy. It is possible that hair loss can be slowed by a healthy diet, consisting of vegetables and fruits.

        Iron Can Help With Hair Loss

        Iron is an essential mineral that your body needs to survive. If you are not getting enough iron, this can lead to anemia. Anemia can actually disrupt the supply of healthy nutrients to your hair follicles, which in turn can lead to hair loss.

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        There are many sources of iron that you can acquire from healthy foods such as:

        • Red meat
        • Chicken
        • Kale
        • Broccoli
        • Fish
        • Spinach

        Protein Can Help With Hair Loss

        Protein is essential for healthy hair. If you are lacking protein, this can be the reason you have dry, weak hair. Getting enough protein will help manage the amount of amino acids strengthening your hair. Eating foods with high amounts of protein is not only good for muscles and other factors, but it is also great for improving the condition of your hair.

        Some foods you can acquire adequate amounts of protein include:

        • Seafood
        • Poultry
        • Cheese
        • Yogurt
        • Beans
        • Pork
        • Tofu
        • Peanut butter
        • Quinoa

        Eat Foods Rich In Biotin

        Biotin is a B vitamin and is important for your hair. If you are not getting enough biotin, your hair could begin to fall out and become brittle. Good sources of biotin include whole grains, liver, egg whites, soy flour, walnuts, and yeast.

        Whole grains are a great source of zinc as well. Remember when I mentioned some of the best shampoos for hair loss contain zinc? Zinc helps aid with itchy scalp and hair loss. So be sure to eat enough whole grains to help with any issues you may be having with hair loss.

        Conclusion

        Overall, a healthy diet can help you avoid hair loss. It will help you gain more volume to your hair. Knowing what you put into your hair is important for future growth. Avoid any unnecessary damage as much as you can. Your hair is one of the first characteristics someone notices about you. Be sure to take care of it and treat it well.

        What is your experience with ways to avoid hair loss?

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        Nickalas D'Urso

        Health Coach

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        Last Updated on July 8, 2020

        18 Benefits of Journaling That Will Change Your Life

        18 Benefits of Journaling That Will Change Your Life

        The act of writing in a journal often seems daunting or unnecessary to many people. Even authors who work on novels might shun the idea of daily diaries. What purpose does jotting down words on a regular basis do if not contributing to the next novel, play or song? I know from experience many benefits of journaling that I wish to share.

        1. Understand Yourself Better

        Though many people and even writers avoid keeping journals, I vow to do it more often. Not only do I desire to take up daily journaling but also I plan to do it with pen to paper.

        Some of the benefits I’ve found from my more active days include finding myself in the sense of understanding what matters to me and what I want out of life. I’ve been incredibly fortunate to find a spouse who is my best friend and advocate in raising children. I attribute this and much more to what I learned about myself in keeping journals for years.

        2. Keep Track of Small Changes

        I’ll admit that I never got very far with my guitar lessons, but in writing in a journal, I have seen the ability to track small changes like those that come when you practice anything.

        Those learning a musical instrument often fail to see the small improvements that come with regular practice. Writing won’t help you switch chords any faster, but it will help you to develop a better sense for language and grammar just by doing it.

        3. Become Aware of What Matters

        As you continue to write in a journal, following a stream-of-consciousness feel, you can look back on the topics that you chose to write about. Those issues and emotions that poured out of you will provide insight on to what matters most to you.

        You may not even realize that you’re job is depressing you or that you want to spend more time with your kids until you look over your thoughts that you weren’t really thinking about.

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        4. Boost Creativity

        The idea that the brain and its neural activity across hemispheres encourages learning also shows up in increased creativity. Just like with learning an instrument, your increased activity will inspire your thoughts to connect and reconnect in different ways.

        When I wrote in a journal, I often wrote poetry as well as just my thoughts as they came out. I started to hear poems more in my mind; so much so that I took to scrawling lines on napkins and finding metaphors in mundane activities.

        You really are what you do, so writing helps grow more than being a writer. Writing boosts the way you communicate and structure language, which really is a creative process.

        5. Represents Your Emotions in a Safe Environment

        A journal is as private as it gets. You can lock it in a safe or tuck it under a pillow and no one will accidentally share it on social media or have an opportunity to “leave a comment.”

        Write about your sorrow as much as your happiness and frustration and know that you don’t have to keep your emotions inside your body. You can put them on paper.

        6. Process Life Experiences

        When you take the time to look back over what you’ve written, be it a week or a year later, you will have the distance you need to more objectively interpret your raw feelings.

        Everything from losing a job to losing a loved one can emerge in a new light for a fresh perspective. Figuring out how the benefits of journaling affect your perspective on life will create connection and increase creativity.

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        7. Stress Relief

        In combining the exercise inherent in fine motor coordination that comes from the act of writing with the emotional release of self expression, those who maintain a journal relieve stress.

        Try it out. Go home and write about your day. Write about the traffic. Write about the coffee order the barista got wrong but you didn’t have time to change. See how you can physically purge some of that pent-up stress by putting it on paper.

        8. Provide Direction

        Though journaling is often conducted as an activity without much direction, it often provides direction.

        One of the biggest benefits of journaling is that your chaotic thoughts merge to show a direction in which to head. Asking the right questions is the only way to achieve the best solutions, so look to your journal to find your way toward your next goal.

        9. Solve Problems

        Just as in practicing math problems, we all get better at finding hidden solutions through the act of processing.

        Think of your next goal as X and solve your life problems by reading your journals as word problems. The benefit of journaling here is that you write, explore and process to recognize and then solve problems.

        When life is too in-your-face, you have to step back to see reality. Living in the moment allows us to write in the moment and use that expression to solve problems.

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        10. Find Relief From Fighting

        Solving your problems only comes after time to process, recognize and strategize. Just as in the benefit of journaling where relief comes from the act of writing, relief from fighting comes when you decide to “sit this one out” and communicate one-way.

        Fighting is only productive when the fighters care to communicate and find common ground. When the emotions are as high as the stress levels, writing will function as the best time out.

        11. Find Meaning in Life

        Journaling will show you why you are living, whether you are wallowing in things you wish to change or striving to make the changes. Your life will begin to take on new meaning and your own words will reveal the actions that got you where you are so that you can assess and pave a new path for your future.

        12. Allow Yourself to Focus

        Taking even a small amount of time out of every day will provide you with not only peace of mind but also increased focus. Taking a break to meditate in writing and journaling will sharpen your mental faculties.

        13. Sharpen Your Spirituality

        When we write, we allow all the energy and experiences to flow through us, which often provides further insight into our own spirituality. Even if your parents didn’t raise you to follow a specific religion, your thoughts will start to show you what you believe about the universe and your place in it.

        14. Let the Past Go

        I’ve mentioned a few examples where going back over your writing offers advice and direction, but the simply truth is that writing down our feelings can be the best way to let them go. We can choose to literally throw these pages away when they’re filled with negativity and hate.

        15. Allow Freedom

        Journaling is the perfect way to not only express yourself but to also experience the freedom of being who you are. Your books can stay private or you can publish them. Your freedom stems from your sense of self and your perception of your thoughts.

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        16. Enhance Your Career

        Again, the private act of pen-to-paper processing provides the benefits of journaling mentioned above, but you can also enhance your career when you take similar ideas and categorize, edit and publish them in an online blog.

        Your thoughts will often be personal and express emotions, but another benefit of journaling is uncovering fresh ideas about your work.

        17. Literally Explore Your Dreams

        All the benefits I’ve mentioned explore ideas, thoughts and emotions, which is also what our dreams and nightmares do. Through writing down your dreams from the previous night, you can enhance your creativity as well as connect some of the metaphorical dots from the rest of your journal.

        18. Catalog Your Life for Others

        No one wants to think about dying, but we all die. Leaving a journal will act as a way to reconnect with family and friends left behind. The ideas you wish to keep personal while you process the life you’re living will serve to rekindle and inspire those who loved you through the process.

        We consider our partners our life witnesses, but writing provides a tangible mark on the world.

        Now that you’ve learned all the benefits of journaling, it’s time to start writing a journal:

        Featured photo credit: Kelly Sikkema via unsplash.com

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