A hair loss guide on ways to reduce and reverse excessive hair fall and balding, with tips on how to prevent and stop hair loss and encourage hair growth.
Wavy hair, hair lotion - Photo by Antonio Gabola on Unsplash
Ways To Reduce & Reverse Hair Fall & Balding
Lifestyle changes, effective treatments, and patience can all help slow or even reverse the thinning and balding that comes with male and female pattern hair loss, which has no known cure. The best chance of controlling and curing the condition lies in employing a variety of methods.
For this reason, here is an in-depth hair loss guide on the best ways to prevent hair loss, how to encourage new hair growth and tips to reduce hair fall and breakage by improving the condition of your hair and scalp from the inside and out to stimulate the hair follicles.
1. Get your vitamins and antioxidants from natural, healthy foods
Eating a diet high in nutrients such as fruits, vegetables, and lean protein is essential for healthy hair growth. Nutrients like iron, zinc, and vitamin C, which can all be found in food or taken as supplements, are especially helpful.
Deficiencies in biotin and vitamin B12, two essential B vitamins, are common dietary causes of hair loss. This is why it's important to look into your diet, take stock of what you're eating, and determine whether or not you're missing any key nutrients. Eating more whole, natural foods is a great way to improve your hair, scalp, skin, and nails, as well as your overall health.
2. Get a scalp massage to relieve scalp tension and stress
In order to stimulate hair growth, massaging the scalp has been shown to increase blood flow to the scalp and the hair follicles, thereby expanding the blood vessels that supply them with oxygen and nutrients. In a study, participants who massaged their scalps for 4 minutes per day for 24 weeks saw an increase in hair density. Increased blood flow carries vital nutrients that promote hair growth, leading to thicker, healthier hair as a result.
This method of relaxation has been shown to lower stress, which in turn lowers cortisol levels. High levels of the stress hormone cortisol are linked to hair loss, so it stands to reason that alleviating stress and easing tension in the scalp could be an effective means of preventing hair loss. As well as being an enjoyable way to boost self-care.
3. Avoid harsh hair chemicals in products
Because of the harsh chemicals in some hair care products, hair follicles can be damaged, and hair loss can occur. Harsh shampoos like those containing sulfates, alcohol, and synthetic fragrances can strip the hair of its natural oils, so it's best to avoid them. The hair's moisture levels can be lowered by these chemicals, making it dry and brittle and reducing its potential for regrowth.
As a result, before purchasing any new cosmetics, you should check the labels to see exactly what they contain. When it comes to hair and skincare products, mainstream brands are the biggest offenders when it comes to using harsh chemicals. Since our skin absorbs up to 70% of the ingredients we apply topically, this can have devastating effects on the health of our hair and scalp, as well as our hormones and DNA.
4. Use effective hair loss treatments consistently
Fortunately, pattern hair loss can be treated with a variety of topical solutions and foams. Hair loss can be slowed or even reversed with the help of these hair loss treatments and shampoos, but only if you use them regularly and consistently. The treatments begin to take effect right away, but the full effects won't be visible for several months due to the initial phase of hair shedding, which is followed by the growth of new strands.
5. Avoid tight hairstyles to prevent pulling and scalp tension
Over time, the tension from a tight ponytail, bun, or braid can weaken hair follicles and lead to thinning hair. This, in turn, can cause hair shafts to become brittle and break easily, which ultimately stunts hair growth. Another factor that can hinder hair regrowth is the use of heated styling tools, which can damage the strands of hair and dry out the scalp.
6. Stop bad habits, lifestyle, and vices that are causing hair loss
Bad vices, habits, and lifestyle factors can contribute to hair balding and excessive shedding, such as smoking, drinking too much alcohol, eating too much-processed food, staying up too late, pulling and twirling your hair, using too much shampoo, not washing your hair brush, being rough when brushing and styling your hair, and frequently wearing tight beanies or helmets, which create a warm head environment and decrease blood flow to the hair follicles.
7. Too much DHT on the scalp can cause hair loss
When the body produces an excessive amount of dihydrotestosterone (DHT), hair loss can occur. This is due to high levels of testosterone in the body. Overproduction of DHT is a major contributor to male-pattern baldness and has also been linked to hair loss in women and is a symptom of Polycystic ovary syndrome (PCOS).
The amount of DHT in the body can be maintained in a healthy range by engaging in regular physical activity. Hormone balance and DHT production can be maintained with moderate exercise three to five times per week. To succeed, the trick is to strike a balance by not over-exercising or under-exercising.
For example, studies have found a correlation between heavy weightlifting and increased DHT levels. Oysters, fatty fish, eggs, and fortified milk are just some examples of testosterone-rich foods. Introduce DHT-lowering foods and supplements to your diet after taking a testosterone test kit to determine whether this is the cause of your hair loss.
Saw palmetto, burdock root, and liquorice root are just some of the herbs that can be taken as supplements or consumed as a tea. Flax seeds and soy products are dietary options that can help reduce testosterone. Our testosterone levels are highest in the morning, so this is the perfect time to consume foods, drinks, and supplements that reduce DHT.
8. Exfoliate the scalp to remove DHT and product build-up
Scrubbing the scalp with mild exfoliation is an efficient step to take, whether DHT is present on the scalp or not. If you want to get rid of DHT, sebum, flaky, dry skin cells, hair products, and pollutants without damaging your hair follicles or scalp, you need a natural, gentle scrub or clay mask.
By stimulating circulation, sloughing off dead skin cells and flakes, and eradicating product build-up at the scalp level, exfoliation helps keep the environment in which hair grows, the scalp, balanced and nourished, resulting in healthier, fuller, and more lustrous hair.
Bentonite clay, which can draw out and remove impurities, combined with apple cider vinegar and rose water, can make for an effective scalp mask and hair exfoliate, nourishing the scalp directly and providing antibacterial benefits.
9. Invest in FDA-approved topical treatments and prescribed medication
Currently, only minoxidil, found in Rogaine and a few other approved products, and finasteride, found in the brand Propecia, are medical treatments for hair loss approved by the Food and Drug Administration (FDA).
Minoxidil, a topical treatment that can be purchased in a foam or solution form, is available without a prescription and is available in several different strengths. Most people who use Minoxidil for hair loss see results after a few months, but this treatment must be used multiple times a week and maintained over the course of several months and years. Some often find that the hair growth gained is lost once they stop using the treatment, so consider it as a long-term plan.
As a last resort, you may want to think about taking finasteride, a prescription medication for hair loss. This pill, like any other medication, has the potential for adverse effects and is extremely dangerous if it comes into contact with a pregnant woman or newborn.
10. Get more daily exercise
Working out is a great way to combat the temporary thinning of hair that can occur. Every hair follicle requires blood vessel delivery of oxygen and nutrients to promote hair growth. To ensure that enough oxygen and nutrients are reaching the scalp, regular exercise is essential. The anagen phase of the cycle of hair development (when new hair forms) is stimulated when blood flows normally to the scalp, which in turn nourishes the hair roots.
11. Get more natural daylight and fresh air
Getting a minimum of 10 minutes of natural daylight a day, or ideally, more, can be beneficial to your hair and scalp as well as your overall health and well-being, especially if your hair fall is triggered by stress. Vitamin D, which is produced by exposure to sunlight, is essential for the development of new hair follicles, which in turn stimulates hair growth.
While you’re benefiting from a daily dose of natural daylight, your overall health is benefiting from the fresh air you’re breathing in, too, which directly benefits your hair and scalp health. This is presuming that the fresh air is clean and has minimal pollutants, so choose your location wisely when soaking up the rays.
Ensure your hair is loose and not tied back so that you can naturally let your hair roam free and enjoy the breeze.
12. Drink more water and consume herbal and floral teas
There is a direct correlation between drinking tea and improved skin and hair health, as well as the maintenance of healthy follicles and improved general health. In contrast to fizzy drinks and sugar-loaded juices, teas can improve the look and condition of your hair and skin. In addition to their cosmetic value, herbs also have medicinal uses, which can be of great assistance when trying to increase hair growth.
There are many ways in which tea can improve the health of your hair and scalp. For example, it can help to refine the blood. Toxic substances that we are subject to daily in cosmetics and pollutants can severely impair bodily function and make it difficult to grow hair. To improve cellular function, herbal teas such as burdock root, green tea, and peppermint aid in the elimination of toxins through the liver, skin, and kidneys.
Herbal and floral teas also increase the blood flow to the scalp. The cells in your hair follicles can be stimulated by drinking natural medicinal teas, which will aid in hair growth. The dried plants, like those used to make tea, are rich sources of vitamins, minerals, and other nutrients that promote hair growth, helping to provide essential nutrients to the follicles and overall improving the hair's health and strength.
13. Dye hair less often and use hair bonding treatments
Hair becomes over-processed and more prone to breakage when it is coloured or bleached frequently, especially if the roots are bleached to hide greys or virgin hair colour and overlap previously bleached hair. This is because the bleach reacts with the protein in the hair and causes it to become brittle.
Obviously, the best way to avoid hair loss, in this case, is to stop using chemical dyes altogether and return to your natural hair colour. However, I, along with many others, do not find this choice appealing. For this reason, choose hair dyes, toners, and bleaches that are as natural and gentle as possible, and try to use them less frequently.
It’s recommended to use hair bonding treatments before, during, and after colouring to protect the hair bonds, improve the hair’s condition and strength, and reduce breakage, split ends, and damage.
14. Investigate your medications' side effects
It's possible that a medication you're taking, whether it's prescribed or not, is causing or contributing to your hair loss.
The risk of excessive hair shedding leading to balding and thinning hair has been linked to a wide variety of medications, including birth control, antidepressants, cholesterol-lowering tablets, antibiotics, antifungal and retinoids in acne treatments, and anti-clotting drugs.
You should consult your doctor about possible alternatives if you find yourself in this situation.
Medication interactions with nutrients from food are another potential contributor to hair loss that is not an obvious side effect. You may not be getting the recommended daily intake of vital nutrients because, for instance, some weight loss medications can absorb essential vitamins from food. As a result, this could be contributing to your hair loss by depriving your scalp and body of the nourishment it needs to thrive. If this is the case for you, you may need to supplement with a multivitamin.
15. Supplement with vitamins if your diet is lacking
A lack of sufficient intake of nutrients from food and drink is another possible cause of unhealthy hair and hair loss. Vitamins, minerals, proteins, omega fatty acids, and antioxidants are best obtained through a well-balanced diet.
However, if your budget, allergies, dietary requirements, and lifestyle choices prevent this, or if you simply struggle to get what you need due to the accessibility of the ingredients being a factor, then supplementing with nutrients that your diet lacks may be the cure.
Too much of any supplement, including vitamins and minerals, can actually have the opposite effect and lead to hair loss. Therefore, it is important to strike a balance and consume only the daily value of each nutrient. For instance, if you eat a lot of natural foods and also take supplements, you may be getting too much vitamin A, which can be toxic in the body and wreak havoc on your hair and health.
16. Find the root cause of your hair loss
Before beginning any medication, treatment, or supplement for hair loss, it is essential to determine the underlying cause. If you want to stop your hair loss from happening again, you need to first determine what is causing it. If the root cause of your hair loss isn't addressed, then all of your efforts to remedy the situation will be in vain. When you treat the underlying cause of hair loss, you remove the barrier to the treatment's effectiveness, which means you're more likely to see rapid new hair growth.
17. Learn to stress less to reduce cortisol levels
Stress has a direct impact on the health of your hair. When under psychological strain, the body secretes the stress hormone cortisol. Excessive amounts of cortisol can cause hair loss and a condition called alopecia.
Physical activity is a fantastic stress reliever. Serotonin, a hormone that has been shown to have a calming effect on people, is released by the body during exercise. Therefore, leading a less stressful lifestyle can aid in maintaining thicker, healthier hair.
When life starts to feel too much, try meditation and stress management techniques. Hair and skin problems can be indicators of underlying mental health issues or a lack of self-care. If you want to slow down your hair loss, it's important to take care of your mental health and learn the importance of self-care.
18. Get at least 8 hours of sleep per night and sleep when it’s dark
Cells repair and replenish themselves during sleep. Cells regenerate more effectively after a night of uninterrupted sleep. To sleep soundly through the night, regular exercise can be helpful to tire you out mentally and physically. Better sleep and overall health are two of the many benefits of a regular exercise routine.
The human body produces melatonin naturally. Researchers have discovered that this hormone controls the body's sleep/wake cycle and promotes hair growth. Because sleep directly affects the human body's natural hormones, poor sleep can decrease melatonin levels, which can lead to hair loss.
If you have trouble sleeping at night, prefer to nap during the day, or stay up late every night due to commitments like school or work, you may be preventing your body from regenerating its cells as effectively as it could. Since melatonin is produced at night and you need at least 8 hours of sleep to repair your body, you should try to sleep when it's dark outside.
19. Avoid washing in hot water and using excessive heat when styling
Hot water can be damaging to the hair and scalp, leading to breakage, thinning, and even hair loss. As well as damaging the hair cuticle and triggering oil production on the scalp, it can also break down protein bonds. Hair growth can be stunted by the inflammation caused by using extremely hot water. It is recommended to use lukewarm water to open the pores and cold water to close them.
Similarly, using heat styling tools such as curling wands and hair dryers causes dry, brittle, and damaged hair, leading to broken hair and hair loss if used often. It’s recommended to limit your use of heat styling tools and use heat-free alternatives, such as heatless curling rods instead. And when you do use heat, lower the temperature and use heat protectant sprays that will protect the hair bonds up to 230°C.
20. Don’t brush wet hair in the shower and dry it quickly
When your hair is wet, it is unable to protect itself from the elements like it does when it is dry and coated in natural oils. Wet hair has no natural protection from the elements, making it more vulnerable to damage like split ends and breakage. As a result, your hair will be more easily broken when it is wet after a shower, or even while you are swimming or have been caught in the rain.
You shouldn't wrap your hair in a towel. Because of the tension, your hair will break more easily, especially in the front. Instead, use the towel to gently pat dry your hair and gently squeeze out any excess moisture; never rub the towel into wet hair. After that, apply a leave-in conditioner spray and comb it through with your fingers.
When brushing, start at the ends and work your way up in sections to avoid breakage. After brushing and detangling, spray hair with a heat protectant and dry it using a low heat setting, moving the dryer quickly but gently around the head to avoid burning any one area. Finally, blast the hair with the cold setting.
21. Apply natural plant oils to the scalp and hair
The growth of hair, the health of the scalp, and the quality of the hair's texture can all be aided by using certain essential oils and carrier oils. Essential vitamins, antioxidants, and antibacterial properties found in many plant-based oils keep the scalp healthy and nourish hair follicles, reducing the risk of hair loss.
To avoid skin irritation and possible scalp burns, essential oils should never be applied directly to the skin. Additional nutrients for the hair and scalp can be added to the oil formula by diluting the essential oils with carrier oils that are themselves beneficial to the hair and scalp.
Essential oils like lavender oil, rosemary oil, tea tree oil, and peppermint oil are some of the best for treating hair loss and promoting hair growth. Hemp oil, argan oil, pumpkin seed oil, grapeseed oil, and a plethora of others are all examples of carrier oils.
Natural plant oils for hair are most effective when they are combined and applied directly to the scalp as often as possible, while allowing the solution to remain on the scalp for at least an hour. Even better if you can do it overnight and do it often.
22. Prevent hair friction and sleep on satin or silk pillowcases
An extra-soft pillowcase is ideal for taming unruly hair and reducing static while you sleep. Silk and satin both help hair retain moisture from products and natural oils, and their smooth textures prevent damage caused by friction that can occur when hair rubs against rougher fabrics. Not only are these luxuriously soft materials benefiting the health of your hair, but they also benefit the quality of your facial skin in the same way.
23. Microneedling treatment to stimulate new hair growth
Microneedling is regarded as a treatment for hair loss in addition to its use as an anti-ageing skin treatment. Alopecia areata, a rare but serious form of hair loss, may benefit from it. Injuries to the skin are believed to promote the growth of new collagen, which in turn improves the health of hair follicles.
This technique, also known as derma rolling, is used to stimulate hair growth by creating microscopic puncture wounds in the skin with a derma roller or a similar tool equipped with rows of tiny needles.
This procedure can be done by a professional at a hair clinic or a beauty salon, or it can be done at home. For puncture wounds to absorb nutrients, microneedling is even more effective when combined with minoxidil or plant-based hair oils. The use of a derma stamp or derma roller should be done at least once a month, but no more than four times a year, if you want to see lasting results without causing damage to the dermal layers.
24. Red light therapy to encourage new hair growth
LED Red Light Therapy for hair loss, first developed by NASA, is a painless method of anti-ageing that involves sending packets of light deep into the skin of the scalp. Because the light stimulates the production of ATP (cellular energy), the cells and their environment are both strengthened, making for an ideal setting in which hair can flourish.
As word spreads about how well it works and how little it hurts, more and more people are beginning to turn to red light therapy as a means of combating hair thinning. Red light treatments are supported by a large body of clinical research that has shown increases in hair count, hair density, and hair thickness for both men and women.
When used regularly, this treatment for hair loss helps remove DHT from the scalp, which improves nutrient delivery.
25. Stop using dry shampoo; it is blocking your hair follicles
A build-up of dry shampoo on the scalp can block essential nutrients from reaching the hair follicle. Inflammation of the scalp blocks follicles, and the trapping of bacteria can result from using the product excessively. Long-term exposure can weaken the follicle, leading to an increase in hair loss and a thinning of the scalp's hair.
Charcoal, clay, starch, and alcohol are all capable of soaking up greasy hair. Overuse of dry shampoo can also cause the scalp to become overly dry. This alone can make the hair strands more fragile and breakable.
Because of this, you shouldn't let your hair go too long between washes and should probably forego dry shampoo altogether. If you insist on continuing to use it, cut back and wash your hair and gently exfoliate your scalp once a week to clear out any build-up that may be obstructing your hair follicles.
Hair loss can be caused by excessive or insufficient washing of the hair, so it's important to strike a balance. Avoid using too much shampoo when you do wash your hair. Dry shampoo in aerosol cans, in addition to absorbing ingredients, also contains harmful chemicals that are damaging when inhaled and can have negative effects on the scalp.
26. Clean the scalp with Ketoconazole
Ketoconazole is an antifungal medication commonly used to treat a variety of skin conditions. Some studies have shown that ketoconazole, commonly used to treat fungal infections, may also be effective in reversing male-pattern baldness.
Ketoconazole may accomplish this by inhibiting dihydrotestosterone (DHT), the hormone blamed for male pattern baldness, by preventing 5AR from doing its job in the body. Ketoconazole reduces levels of the androgenic hormone DHT, which may mitigate the rate of hair loss. The growth of hair may even be encouraged. Like the 5AR-blocking medication Propecia (finasteride), this approach aims to reduce hair loss.
Ketoconazole can be a helpful addition to a routine to reduce the risk of hair loss, but it is not a magic cure. Ketoconazole is commonly found in hair care products marketed for the treatment of dandruff and other scalp skin irritations like seborrheic dermatitis.
27. Check the quality of your home's water supply
Your hair thinning could be due to the water in your home.
This is due to the accumulation of minerals, such as calcium and magnesium, found in hard water. It creates a barrier on the hair that prevents moisture from penetrating. Therefore, the hair becomes dry and more prone to breakage. If these problems aren't addressed, they could even cause hair loss.
It has been suggested that using hard water on your hair for an extended period of time can lead to hair thinning and even hair loss in some people. Hair loss may be exacerbated by the effects of hard water on the scalp. On the other hand, eczema and psoriasis are more common in areas with hard water than hair loss.
To sum up, it's possible that resolving the underlying causes of excessive hair fall and balding, as well as promoting new hair growth, can be accomplished by incorporating some of the methods mentioned and treatments into your regular hair and scalp routine.
28. Don’t let your hair dry naturally
While exposure to direct, excessive heat can damage the outer layer of hair strands, air drying can cause trauma to that inner layer. This is called hygral fatigue, which occurs when the hair's protective cell membrane complex layer swells and weakens the hair shaft.
More damage is done to the cortex of your hair, which causes it to swell and break, the longer your hair stays wet, leading to split ends and a lot of flyaways. Researchers found that while hair dried at higher temperatures showed damage on the cuticle level, air-dried hair showed damage on the cortex level.
Many people believe that letting their hair air dry is the best option, even though doing so can cause more damage than using a hair dryer. For this reason, apply a heat protectant, dry your hair on a low heat setting as soon as possible after you get out of the shower, and you'll avoid damage.