Hair dietary

Posted on by

Hair dietary

I. Stress and its effect on hair

Stress is an inevitable part of modern life. It can be caused by various factors, including work, personal problems, illnesses and injuries. Physiologically stress triggers a cascade of reactions in the body aimed at mobilizing resources to combat threat. However, chronic stress has a destructive effect on many body systems, including hair condition.

A. Mechanisms of exposure to hair stress:

  1. Hormonal changes: Stress stimulates the production of cortisol hormone. The increased level of cortisol negatively affects the hair follicles, violating the hair growth cycle. It can reduce the phase of anagen (phase of active growth), accelerate the transition to the heterogene phase (rest phase) and even lead to premature hair loss. In addition, stress can affect the level of other hormones, such as androgen, which can also play a role in hair loss.

  2. Violation of microcirculation: Stress causes narrowing of blood vessels, including vessels that feed the hair follicles. This leads to a deterioration in the blood supply to the scalp and, therefore, to the insufficient intake of nutrients and oxygen to the hair. The lack of nutrition weakens the hair, makes it brittle and promotes its loss.

  3. Inflammation: Stress can activate inflammatory processes in the body, including the scalp. Inflammation can damage the hair follicles and disrupt their function, leading to hair loss and slowing down their growth.

  4. Violation of the immune system: Chronic stress weakens the immune system, making the body more susceptible to various diseases, including autoimmune diseases that can cause hair loss, such as focal alopecia.

  5. Change in behavior: Stress often leads to a change in habits, such as improper nutrition, lack of sleep, alcohol abuse and smoking. All these factors negatively affect the condition of the hair, worsening their structure and contributing to its loss. Many people also experience trichotilomania, compulsive pulling out hair, during periods of severe stress.

B. Types of hair loss associated with stress:

  1. Telegnum alopecia: This is the most common type of hair loss associated with stress. It is characterized by mass loss of hair a few months after a stressful event. With teenelic alopecia, more hair than usual, go into the heterogene phase (resting phase), and then fall out. As a rule, heterogene alopecia is a temporary condition, and the hair is restored after eliminating the cause of stress.

  2. Focal alopecia: This is an autoimmune disease that can be provoked by stress. It is characterized by the appearance of rounded foci of hair loss on the head and other parts of the body. In severe cases, complete hair loss on the head (total alopecia) or throughout the body (universal alopecia) may occur.

  3. Trichotillomania: This is a disorder in which a person compulsively pulls out his hair. Stress is one of the main triggers of trichotilomania. Egging the hair can lead to their thinning and formation of a bald spot.

II. Dietary supplements as an auxiliary tool for strengthening hair during stress

In addition to managing stress and a healthy lifestyle, biologically active additives (dietary supplements) can be a useful auxiliary tool to strengthen hair and reduce their loss caused by stress. Bades contain various vitamins, minerals, amino acids and plant extracts that can maintain the health of the hair and scalp.

A. Key components of hair dietary supplements under stress:

  1. B vitamins B: B vitamins play an important role in the metabolism of energy and maintaining the health of the nervous system. B vitamins deficiency can lead to stress, fatigue and hair loss.

    • Biotin (Vitamin B7): Biotin is necessary for the synthesis of keratin, the main protein, of which the hair consists of. Biotin deficiency can lead to brittle hair, its loss and deceleration of growth.
    • Pantotenic acid (vitamin B5): Pantotenic acid is involved in the metabolism of fats, proteins and carbohydrates, and also helps to strengthen hair and prevent their loss.
    • Vitamin B12: Vitamin B12 is necessary for the formation of red blood cells, which cause oxygen and nutrients to hair follicles. Vitamin B12 deficiency can lead to anemia and hair loss.

  2. Vitamin D: Vitamin D plays an important role in the regulation of hair growth. Vitamin D deficiency can lead to hair loss, especially with focal alopecia.

  3. Vitamin E: Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. It also improves blood circulation in the scalp, contributing to the growth of hair.

  4. Vitamin C: Vitamin C is necessary for the synthesis of collagen, which is an important component of hair structure. It also improves the absorption of iron, which is necessary for hair growth.

  5. Minerals:

    • Iron: Iron is necessary for the formation of hemoglobin, which tolerates oxygen to cells, including hair follicles. Iron deficiency is a common cause of hair loss, especially in women.
    • Zinc: Zinc is involved in the metabolism of proteins and nucleic acids, and also plays an important role in the growth and development of hair. Zinc deficiency can lead to hair loss, their brittleness and deceleration of growth.
    • Magnesium: Magnesium helps regulate the level of cortisol (stress hormone) and helps relax. Magnesium deficiency can increase stress and aggravate hair loss.
    • Selenium: Selenium is an antioxidant and is necessary for the normal function of the thyroid gland, which plays an important role in hair growth.

  6. Amino acids:

    • L-Cistein: L-cysteine ​​is a sulfur-containing amino acid, which is an important component of keratin. It helps strengthen hair and give it elasticity.
    • L-Lisin: L-Lisine is involved in the synthesis of collagen and improves iron absorption. It can also help reduce hair loss.

  7. Plant extracts:

    • SAW Palmetto palm extract: Serene palm extract blocks the 5-alpha reductase enzyme, which turns testosterone into dihydotestosterone (DGT). DGT is a hormone that can cause hair loss in men and women with a genetic predisposition to androgenetic alopecia.
    • Green tea extract: Green tea extract contains antioxidants that protect hair follicles from damage to free radicals. It can also stimulate hair growth.
    • Nettle extract: Nettle extract contains vitamins and minerals that nourish the hair and scalp. It can also help reduce inflammation and itching of the scalp.
    • Horsetail extract of the field: Field horsetail extract is rich in silicon, which strengthens the hair and stimulates their growth.

  8. Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can improve the health of the scalp, contributing to hair growth.

B. Choosing hair dietary supplements under stress:

When choosing hair dietary supplements under stress, it is important to consider the following factors to consider:

  1. Composition: Pay attention to the composition of the Bad and make sure that it contains the necessary vitamins, minerals, amino acids and plant extracts that help strengthen hair and reduce their loss.
  2. Dosage: Follow the recommended dosage indicated on the pack of dietary supplements. Do not exceed the dosage, as this can lead to side effects.
  3. Quality: Choose dietary supplements from well -known manufacturers that guarantee the quality and safety of your products. Look for products certified by independent organizations.
  4. Individual needs: Consult a doctor or a trichologist to determine which dietary supplements are suitable for you, given your individual needs and health status.
  5. Reviews: Read the reviews of other users about the dietary supplement to find out about their experience of using the product.

IN. Recommendations for the use of hair dietary supplements under stress:

  1. Consult a doctor: Before taking hair dietary supplements, it is recommended to consult a doctor or trichologist in order to exclude possible contraindications and choose the optimal course of treatment.
  2. Take dietary supplements regularly: To achieve the best results, take dietary supplements regularly in accordance with the instructions.
  3. Combine dietary supplements with other treatment methods: Bades are an auxiliary tool for strengthening hair under stress. To achieve the best results, combine them with other treatment methods, such as stress management, a healthy lifestyle and the use of special hair care products.
  4. Be patient: The results from taking hair dietary supplements may not be noticeable immediately. It is usually required several months of regular reception to see an improvement in hair condition.

III. Stress management: key factor in the fight against hair loss

Despite the benefits of dietary supplements, it is important to understand that they are not a panacea from hair loss caused by stress. Stress management is a key factor in the fight against this problem.

A. Stress management methods:

  1. Regular physical exercises: Physical exercises help reduce the level of cortisol (stress hormone) and improve mood. It is recommended to engage in physical exercises for at least 30 minutes a day, most days of the week. Suitable types of exercises include walking, running, swimming, yoga and dancing.

  2. Healthy nutrition: Healthy nutrition provides the body with the necessary nutrients that help it cope with stress. It is recommended to consume a lot of fruits, vegetables, whole grain products, low -fat protein and healthy fats. Products, sweet drinks and excessive consumption of caffeine and alcohol should be avoided.

  3. Sufficient sleep: The lack of sleep can aggravate stress and lead to hair loss. It is recommended to sleep at least 7-8 hours a day. To improve sleep, you can create a relaxing atmosphere in the bedroom, avoid the use of caffeine and alcohol before going to bed and adhere to a regular sleep schedule.

  4. Relaxation techniques: Relaxation techniques, such as meditation, yoga and deep breathing, help reduce stress levels and improve the overall health.

  5. Hobbies and social ties: Classing your favorite business and communication with friends and family help to get distracted from stressful situations and improve mood.

  6. Professional help: If you experience severe stress that prevents you from living a normal life, seek help from a psychologist or psychotherapist. They can help you develop stress management strategies and cope with emotional problems.

B. Additional hair care tips for stress:

  1. Carefully washing hair: Wash your hair with soft sulfate shampoo and avoid frequent washing, as this can overdose the scalp and hair.

  2. Using air conditioning: Use air conditioning after each hair washing to moisturize it and prevent brittleness.

  3. Avoid heat treatment: Limit the use of a hair dryer, ironing and curling forceps, since high temperature can damage the hair.

  4. Massage the head: The head massage improves blood circulation in the scalp and stimulates hair growth.

  5. Protect the hair from the sun: Wear a hat or scarf when you are in the sun to protect your hair from the harmful effects of ultraviolet rays.

IV. Scientific research and evidence -based base for hair dietary supplements

The effectiveness of hair dietary supplements under stress is the subject of constant scientific research. Although some studies show positive results, it should be noted that the evidence base is still limited, and additional large -scale clinical trials are required.

A. Studies that support the effectiveness of individual dietary supplements:

  1. Biotin: Studies have shown that biotin deficiency can lead to hair loss, and taking biotin can improve the condition of hair in people with a deficiency of this vitamin. However, it is important to note that the deficiency of biotin is a relatively rare occurrence.

  2. Vitamin D: Some studies associate the deficiency of vitamin D with hair loss, especially with focal alopecia. Taking vitamin D can improve the condition of the hair in people with a deficiency of this vitamin.

  3. Iron: Iron deficiency is a common cause of hair loss, especially in women. Taking iron drugs can improve the condition of hair in people with iron deficiency.

  4. Zinc: Studies have shown that zinc deficiency can lead to hair loss, and zinc intake can improve hair condition in people with a deficiency of this mineral.

  5. SAW Palmetto palm extract: Some studies show that the extract of the gray palm can help reduce hair loss associated with androgenetic alopecia, both in men and women.

B. Restrictions on existing studies:

  1. Small sizes of sample: Many studies devoted to the effectiveness of hair dietary supplements have small sample size, which complicates the generalization of the results.
  2. Lack of control groups: Some studies do not include control groups, which makes it difficult to determine whether the hair condition is improved by the result of a dietary supplement or other factors.
  3. Differences in dietary supplements: Hair dietary supplements can vary significantly, which complicates a comparison of the results of various studies.
  4. Subjective assessments: Assessment of the condition of the hair is often subjective, which can lead to the bias of the results.

IN. The need for further research:

Further large -scale clinical trials with a well -developed design are needed to confirm the effectiveness and safety of hair dietary supplements with stress and other types of hair loss. These studies should take into account various factors, such as age, gender, genetic characteristics and concomitant diseases.

V. Safety of hair dietary supplements and possible side effects

Hair dietary supplements, like any other additives, can cause side effects in some people. It is important to consider possible risks and observe precautions when taking dietary supplements.

A. Possible side effects:

  1. Disorders of the gastrointestinal tract: Some dietary supplements can cause disorders of the gastrointestinal tract, such as nausea, vomiting, diarrhea or constipation.
  2. Allergic reactions: Some people may experience allergic reactions to dietary supplements, such as rash, itching, swelling or difficulty breathing.
  3. Interaction with drugs: Some dietary supplements can interact with the medicines that you take and change their effectiveness or cause side effects.
  4. Overdose: Reception of high doses of some vitamins and minerals can be toxic and lead to serious side effects.
  5. Acne: Biotin in high doses can provoke acne.

B. Precautions:

  1. Consult a doctor: Before taking hair dietary supplements, consult a doctor to exclude possible contraindications and make sure that they do not interact with the medicines that you take.
  2. Follow the recommended dosage: Do not exceed the recommended dosage indicated on the pack of dietary supplements.
  3. Start with small doses: If you first take dietary supplements, start with small doses to check if you have an allergic reaction or other side effects.
  4. Buy dietary supplements dietary supplements: Buy dietary supplements from well -known manufacturers that guarantee the quality and safety of their products.
  5. Read the composition carefully: Carefully read the composition of Bad and make sure that it does not contain the ingredients that you are allergic to.
  6. Stop taking dietary supplement when side effects appear: If you experience any side effects after taking Bad, stop taking it and consult a doctor.
  7. Bades are not a replacement for medicines: Bades should not be used as a replacement for medicines prescribed by a doctor.

VI. Alternative approaches to strengthening hair during stress

In addition to dietary supplements and stress control, there are other approaches that can help strengthen hair and reduce its loss caused by stress.

A. Local hair care products:

  1. Shampoos and air conditioners to strengthen hair: Shampoos and air conditioners containing vitamins, minerals, amino acids and plant extracts can help strengthen hair and improve their appearance.
  2. Weders and oils for hair growth: Serum and oils containing active ingredients, such as minoxidil, caffeine or peptides, can stimulate hair growth and reduce their loss.
  3. Hair masks: Hair masks containing natural ingredients, such as honey, egg, avocado or olive oil, can feed and moisturize the hair, making it stronger and more shiny.

B. Professional hair procedures:

  1. Mesotherapy: Mesotherapy is an injection procedure in which vitamins, minerals, amino acids and other nutrients are introduced into the scalp that stimulate hair growth and improve their condition.
  2. Plasmolifting (PRP therapy): Plasmolifting is a procedure in which plasma is introduced into the scalp, enriched with platelets obtained from the patient’s own blood. Platelets contain growth factors that stimulate hair growth and improve blood circulation in the scalp.
  3. Laser therapy: Laser therapy using a low -intensity laser can stimulate hair growth and improve their condition.

IN. Life change change:

  1. Refusal of smoking: Smoking worsens blood circulation in the scalp and can contribute to hair loss.
  2. Alcohol use restriction: Alcohol abuse can negatively affect the condition of the hair.
  3. Avoid tight hairstyles: Tight hairstyles, such as braids and tails, can pull on the hair and cause their brittleness and loss.
  4. Protect your hair from damage: Avoid aggressive chemical procedures, such as staining, bleaching and chemical curls that can damage the hair.

VII. An individual approach to solving the problem of hair loss during stress

It is important to understand that hair loss during stress is a multifactorial problem, and there is no universal solution. The most effective approach is an individual approach that takes into account your specific needs and circumstances.

A. Consultation with a doctor or trichologist:

The first step in solving the problem of hair loss during stress should be a doctor or trichologist. The doctor will conduct an examination, collect the anamnesis and prescribe the necessary tests to determine the cause of hair loss and exclude other possible diseases.

B. Determining the cause of stress:

It is important to determine the cause of stress and take measures to eliminate or decrease it. This may require a change in lifestyle, appeal to a psychologist or psychotherapist, or solving problems at work or in personal life.

IN. Development of an individual treatment plan:

Based on the results of the examination and analysis of the cause of stress, the doctor or trichologist will develop an individual treatment plan that may include:

  1. Stress management: Stress management methods, such as physical exercises, healthy nutrition, sufficient sleep, relaxation techniques and hobbies.
  2. Reception of dietary supplements: Bades containing vitamins, minerals, amino acids and plant extracts that help strengthen hair and reduce their loss.
  3. Local hair care products: Shampoos, air conditioners, serums and oils to strengthen hair and stimulate their growth.
  4. Professional hair procedures: Mesotherapy, plasmolifting or laser therapy (in some cases).

G. Constant monitoring and adjustment of the treatment plan:

It is important to constantly monitor the condition of the hair and adjust the treatment plan as necessary. If you do not see an improvement in hair condition for several months, consult a doctor or a trichologist to revise the treatment plan.

VIII. Nutrition for healthy hair: a diet that promotes growth and strengthen

Food plays a critical role in hair health. A balanced diet rich in vitamins, minerals and proteins can significantly strengthen hair follicles and promote the growth of healthy and strong hair.

A. Key nutrients for hair health:

  1. Protein: Hair consists mainly of keratin, which is a protein. Therefore, sufficient protein consumption is extremely important for the growth and strengthening of hair. Good sources of protein include meat, fish, eggs, dairy products, legumes and nuts.
  2. Iron: Iron is necessary for transporting oxygen to cells, including hair follicles. Iron deficiency can lead to hair loss. Good sources of iron include red meat, liver, spinach and lentils. For better assimilation of iron, it is recommended to use it along with products rich in vitamin C.
  3. Zinc: Zinc is involved in the growth and restoration of fabrics, including hair follicles. Zinc deficiency can lead to hair loss and slowing down their growth. Good sources of zinc include meat, seafood, nuts and seeds.
  4. Biotin (Vitamin B7): Biotin is necessary for keratin synthesis. Biotin deficiency can lead to brittle hair, its loss and deceleration of growth. Good sources of biotin include eggs, nuts, seeds and avocados.
  5. Vitamin C: Vitamin C is an antioxidant that protects hair follicles from damage to free radicals. It is also necessary for the synthesis of collagen, which is an important component of hair structure. Good sources of vitamin C include citrus fruits, berries, kiwi and pepper.
  6. Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can improve the health of the scalp, contributing to hair growth. Good sources of omega-3 fatty acids include fatty fish (salmon, sardins, macrel), linen seed and walnuts.
  7. Vitamin E: Vitamin E is an antioxidant that protects the hair follicles from damage to free radicals. Good sources of vitamin E include nuts, seeds, vegetable oils and green leafy vegetables.

B. Products that contribute to growth and strengthening hair:

  1. Eggs: Eggs are an excellent source of protein, biotin, zinc and iron that are necessary for hair health.
  2. Fat fish (salmon, sardins, macrel): Omega-3 omega-3 fatty acids, protein and vitamin D, which contribute to the growth and strengthening of hair.
  3. Nuts and seeds: Nuts and seeds are a good source of protein, zinc, selenium, vitamin E and omega-3 fatty acids that are useful for hair.
  4. Sweet potato: Sweet potatoes are rich in beta-carotene, which turns into vitamin A in the body. Vitamin A is necessary for cell growth, including hair follicles.
  5. Avocado: Avocado is rich in useful fats, vitamin E and antioxidants that contribute to hair health.
  6. Spinach: Spinach is rich in iron, vitamin C, vitamin A and antioxidants that are useful for hair health.
  7. Berries: Berries are rich in vitamin C and antioxidants that protect hair follicles from damage.

IN. Products that should be avoided or consumed in moderate quantities:

  1. Processed products: Producted products often contain a lot of sugar, salt and harmful fats, which can negatively affect hair health.
  2. Sweet drinks: Sweet drinks contain a lot of sugar, which can contribute to inflammation and worsen the condition of the hair.
  3. Excessive caffeine consumption: Excessive caffeine consumption can lead to stress and dehydration, which can negatively affect the condition of the hair.
  4. Alcohol: Alcohol abuse can negatively affect the condition of the hair.

IX. Additional factors affecting hair health

In addition to stress, nutrition and dietary supplements, there are other factors that can affect hair health.

A. Genetics: A genetic predisposition plays an important role in determining the type of hair, their thickness and a tendency to loss. B. Age: With age, the hair becomes thinner and more brittle. IN. Hormonal changes: Hormonal changes, such as pregnancy, menopause and thyroid disease, can affect the condition of the hair. G. Medicines: Some drugs can cause hair loss as a side effect. D. Scalp diseases: Street diseases, such as seborrheic dermatitis and psoriasis, can lead to hair loss. E. Environment: Environmental pollution and ultraviolet rays can damage hair.

X. Final recommendations

The fight against hair loss during stress requires an integrated approach that includes stress management, a healthy lifestyle, proper nutrition, the use of dietary supplements and local hair care products. It is important to consult a doctor or a trichologist in order to determine the cause of hair loss and develop an individual treatment plan. Be patient and consistent, and you can improve your hair and restore your health and beauty.

Leave a Reply

Your email address will not be published. Required fields are marked *