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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 August 15, 2018

        7 Amazing Things That Will Happen When You Do Plank Every Day

        7 Amazing Things That Will Happen When You Do Plank Every Day

        Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

        Video Summary

        Why is it important to train up our core strength?

        There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

        This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

        Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

        In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

        One Exercise, multiple benefits

        There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

        By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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        When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

        Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

        In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

        What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

        What will happen when you start doing planks every day

          1. You’ll improve core definition and performance: 

          Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

          • Transverse abdominis: increased ability to lift heavier weights.
          • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
          • Oblique muscles: improved capacity for stable side-bending and waist-twisting
          • Glutes: a supported back and a strong, shapely booty.

          2. You’ll decrease your risk of injury in the back and spinal column

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            Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

            Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

            3. You’ll experience an increased boost to your overall metabolism

              Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

              4. You’ll significantly improve your posture

                Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                On top of everything, someone with good posture looks better, healthier, and more confident.

                5. You’ll improve overall balance

                  Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                  6. You’ll become more flexible than ever before

                    Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                    7. You’ll witness mental benefits

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                      Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                      How to hold a plank position

                      1. Get into pushup position on the floor.
                      2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                      3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                      4. Your head is relaxed and you should be looking at the floor.
                      5. Hold the position for as long as you can.
                      6. Remember to breathe. Inhale and exhale slowly and steadily.
                      7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                      Watch the video if you have any doubt!

                      Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                        How to improve your plank time gradually

                        1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                        2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                        3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                        Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                        Who Should Be Cautious Doing The Plank?

                        You need to be cautious doing Planking exercises if any of these risks apply to you:

                        • Prolapse
                        • After prolapse surgery
                        • Pelvic pain conditions
                        • Weak or poorly functioning pelvic floor muscles
                        • Previous childbirth
                        • Overweight

                        Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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