Step 1: Scalp Exfoliation

Scalp Exfoliation and Scalp Blood Circulation Improvement

Your hair receives the nutrients it needs to grow via the bloodstream. Furthermore, If
your hair is weak, brittle, lackluster or thinning, it is almost certainly not receiving
a good blood supply. However, we can fix this (ie. scalp exfoliation), and many of the
instructions in this guide on how to prevent hair loss. The better the blood supply to
your hair follicles, the more hair growth you will see. We need to do everything we can
to increase the blood supply to your hair follicles.
Years of using conditioners, gels, waxes, hair sprays and other cosmetics may have
caused a build-up of chemicals on your scalp. We need to exfoliate your scalp to
make the skin fresh, healthy and the pores clear. Lets start with a simple mild
exfoliation:

Hard Bristled Boar Brush

Purchase a hard bristled boar brush which will cost you between $1 and $20. For this
reason, we recommend buying a good quality one (with real, tough boar hairs) as it will
last ten times as long and will exfoliate your scalp more effectively.

The Exercise:
You should perform it between three and five times per day for about 2 minutes, every
day. If you have fragile hair that is susceptible to split ends, consider applying a
small amount of pure coconut oil to your hair half an hour before doing the exfoliation,
to protect your hair. Only use a very small amount of coconut oil and apply it to
your hair, not your scalp.
As you progress through this website, your hair will get much stronger. Even the
boar brush technique will increase the strength of your hair.
Once every few weeks, give your brush a good wash. At this point, if youre using the
coconut oil to protect your hair, wash the brush every day. In addition, from time to
time wash the brush with a little antibacterial spray and rinse very well.
Please note: If you have a flaky or inflamed scalp, dont complete Step 1 yet.

How to perform the exercise:

1. Make sure your hair is dry. Dont perform this exercise if your hair is wet.
2. Brush your scalp 100 times, holding the brush firmly down to scrape the scalp skin,
exfoliating it
3. Brush your scalp in one direction either back to front, or front to back. This should
not be painful.
If you notice your scalp feeling a little sensitive, stop doing the boar brush
exfoliation for the remainder of the day.
Step 2: Hair Growth Nutrients
Hair Growth Nutrients and how to send them to Your Scalp!
Hair growth nutrients are quite simply the best way to feed your hair and thus
promote new hair growth. Not only are you going to give your hair the exact nutrients
it needs to grow faster, thicker, longer and also healthier; youre also going to deliver
those growth nutrients straight to your hair in high doses, every day, all day. These
vitamins for hair growth are great for hair loss in women as well as men.

Niacin Supplement
Niacin is a B vitamin that makes your blood flush to your skin which consequently in
turn we are going to use to flush nutrients to your scalp. I mean one of the keys to hair
growth is good blood circulation in your scalp and thus a strong blood supply to the hair
follicles. Eventually hair loss sufferers have very weak blood supply to their hair
follicles. Further we are going to force blood and hair growth nutrients into the
neglected capillaries that connect to the hair follicles we can do a lot of good towards
reactivating dormant follicles and completely reinvigorating your scalp and hair. Buy
a niacin supplement in 50mg tablets. (note: Select a standard Niacin (vitamin B3)
supplement, not a No Flush Niacin supplement. We need the flushing effect to help
deliver nutrients to your hair.)

L-Carnitine
L-Carnitine improves bone mass, reduces body fat, improves fertility, increases
energy and thus is a powerful antioxidant. At the same time its a great hair growth
nutrient that is incredibly good for you and has many great benefits. Were going to use
it for its amazing ability to stimulate hair growth, which was proven in a 2007 study
(Foitzik K, et al). You can use either the standard L-carnitine supplement or the
acetylated derivative of L-carnitine.
In addition, You will also need a source of potassium; this mineral improves the
delivery and use of the Lcarnitine in the hair follicles. Here is a selection of foods you
could use (you only need one of these):
Half a banana
One serving of spinach
Handful of dried apricots
One serving of natural yoghurt
An avocado
One serving of mushrooms

How to use the Niacin and L-Carnitine

1. Every morning on an empty stomach drink half a glass of water and take 500mg of
L-carnitine.
2. Pour half a glass of juice or smoothie, or prepare your high potassium food to eat.
 3. Now eat the food or drink the juice and swallow the 50 mg niacin. TIP leave 10-20
mins between having the L-carnitine and the niacin; this will give your body more
time to digest the L-carnitine. 10 20 minutes after taking the niacin you may feel
your skin become hot and itch; dont worry this is expected and will not last.
Please note: L-carnitine causes fat to burn faster. If you have a very low body fat index
(in other words youre very thin), consider increasing your intake of carbohydrates to
compensate. If on the other hand you want to lose weight, the L-carnitine may help you
achieve your weight loss goals.

How Long Should you Take L-Carnitine and Niacin?

L-Carnitine is used to reactivate dormant hair follicles and promote hair growth
however, after six months discontinue use of L-Carnitine and niacin. However, if you
want to give your hair an additional boost, take a one month break and then complete
another six month course of L-Carnitine and niacin to reactivate more dormant hair
follicles. You do not need to take this supplement for the rest of your life.

The Hair Growth Smoothie

The Hair Growth Smoothie contains some special natural ingredients that support hair
growth. More importantly, drink the Hair Growth Smoothie on an empty stomach three
times a week. Either have this for breakfast or have it at a time of day at least 2 hours
before or after eating.

Ingredients per large glass

Half glass of watermelon or pink grapefruit juice
Make up the remaining volume with low sugar blended berries such as blueberries,
strawberries and raspberries
2 tablespoons of organic cold pressed EFA oil
Optionally add one raw egg yolk
Always choose low sugar fruits for your smoothie. Here are some good examples of low
sugar fruits:
Raspberries
Blackberries
Cranberries
Strawberries
Casaba Melon
Papaya
Watermelon
 Peaches
Nectarines
Blueberries
Cantaloupes
Honeydew melons
Apples
Guavas
Apricots
Grapefruit

Hair Growth Smoothie Ingredients

1. Watermelon
The purpose of using the watermelon (or pink grapefruit) is for the chemical citrulline,
which increases the amino acid arginine in the body. Eventually this increases nitrogen
in the blood, which has many benefits the main one being improved blood circulation.
In fact, they have been described as natural Viagra because of their effect of increasing
blood circulation to the bodys extremities.
2. EFA Oil Blend
Essential Fatty Acids, or EFAs, are extremely beneficial for your health and thus EFAs
will help your body grow something called prostaglandins, which regulate hormonal
balance in your body. This is key for hair growth because healthy, balanced hormones
will help reduce the potential impact of androgenic alopecia (Male Pattern Baldness).
The best EFA oil blend products to buy are ones that contain borage seed oil, hemp seed
oil, evening primrose oil, sunflower seed oil and pumpkin seed oil. Secondly try
to purchase a blend with a ratio of 2:1:1 of omega 3, 6 and 9. Always make sure you buy
cold pressed EFA oil.
3. Organic cold pressed Extra virgin coconut oil
Before or after drinking the smoothie, eat a tablespoon of organic cold pressed extra
virgin coconut oil. The coconut oil helps provide stability for the digestion of the
essential fatty acids, which are molecularly unstable. In addition; Coconut oil also has
many other health benefits and Incidentally, despite being high in fat is often cited as a
health food that aids weight loss.

Key Amino Acids for Increasing Hair Growth

N-Acetyl Cysteine (NAC) Cysteine
When used correctly, cysteine increases hair growth, hair density and improves hair
health and texture. Actually, its also good for your liver and your immune system. To
view more of the benefits of cysteine, read this Life Extension Magazine article.

In the case of cysteine supplementation, its better to use the acetylated

derivative, which is called N-Acetyl-Cysteine (NAC). Furthermore; NAC supplements
are more easily used by the body than L-Cysteine supplements. Take 600mg of N-Acetyl
Cysteine (NAC) and 1000 mg of L-taurine after youve had your breakfast.

L-Taurine
is an amino acid that helps make your body use the NAC for hair growth rather than for
energy. However, in addition to improving the absorption of NAC, taurine is also
believed to reduce fibrosis, which may reduce hair follicle miniaturization significantly.
Consequently, It also protects the hair follicle.

L-Lysine
Lysine is an amino acid that has been clinically proven to increase the rate of hair
growth and is used all around the world by hair loss clinics. Take the L-lysine between
lunch and dinner (500 mg).

L-Arginine
L-Arginine is the final amino acid that we will need for amino acid supplementation.
Therefore, for two days of the week (for example on the weekend), stop taking the
lysine and take L-arginine instead. (500 mg x 2) and avoid using lysine on those days.

How Long Should you Take These Supplements For?

The Hair Growth Nutrients are just that a supplement to your diet and thus not
a replacement for healthy foods. For now, take these supplements for six months to give
your hair a boost. Furthermore, Consult your doctor before beginning a
supplement program. Finally do not take supplements if you are pregnant, breast
feeding or on medication.

Step 3: Scalp Skin Reset

Scalp Skin Reset
Now we are going to strip away years of built up cosmetics, pollutants, dead skin cells
and sebum from your scalp to start the scalp skin reset. The objective of this process is
to get your scalp back into the condition it was in before you started losing your hair.
 By the end of this step your scalp should be fresh and the pores should be unclogged,
providing the perfect environment for hair growth.
To begin, with were going to do something that may seem quite extreme, but is a very
powerful technique for improving the long term health of your scalp and hair. What
were going to do is apply a mild, natural acid in order to break up the dead skin from
the surface of the scalp, clear your scalps pores, kill mites and fungi that may be present
in your scalp and break down embedded sebum.

What is Sebum?
Sebum is the oil that secretes through your skins pores via the sebaceous gland. Dead
skin cells, sebum, cosmetics and air pollutants can combine and build-up on the scalp
and in the pores.
Ideally we want to take off several layers of skin during this step; but dont worry, the
scalp is very thick and were only going to exfoliate a tiny fraction of the skin taking
away dead skin cells, pollutants, built-up cosmetic chemicals and built-up sebum.
Apart from the balls of the feet, the heels and back, its (the scalp is) the thickest part
of the skin. The top layer, or epidermis is of average thickness but the dermis, which is
the stronger layer of skin underneath, is thicker. Whereas facial skin may measure
1mm, the skin on the scalp is about 2mm.
Dr Christopher Rowland Payne, consultant dermatologist at The London Clinic

How to remove the embedded sebum based plaque

The best way to remove embedded sebum from your scalp and to clear the pores is to
use a salicylic acid peel product. These peels are commonly used to reduce the
appearance of wrinkles, clear the skins pores and reveal younger looking skin. Were
going to use the same skin peels that are used on the face to exfoliate your scalp. This is
perfectly safe and will do your scalp a lot of good. However you should not complete a
scalp peel if you have a flaky or inflamed scalp.
Safety Warning
While it is perfectly safe to use salicylic acid on your skin, please do not stray from these
safety warnings:
1. Do not leave the salicylic acid on your scalp for more than twenty minutes
2. Always leave at least ten days between completing skin peels
3. If you feel a strong stinging sensation on your scalp after applying the salicylic acid,
wash it out immediately
4. If your skin becomes irritated or peels a lot (you see lots of skin flakes a day or two after
completing the peel) do not complete another peel
5. Do not complete more than three peels within a month. If you complete three peels
within a month, leave at least two months before completing another.
After completing a skin peel, you should not notice any significant peeling of your skin.
You should not see lots of flaky skin and your skin should not feel painful. In fact nine
times out of ten you wont notice any change in your skin after completing the peel,
except perhaps a little flakiness a day or two after completing the peel.

The Peel
First of all you need to purchase some salicylic acid; you can buy salicylic acid skin peel
products online. To begin with, choose a product with a 10% concentration of salicylic
acid.
You will also benefit from using a very small amount of the coconut oil for eating or
when drinking your smoothies. Were going to use coconut oil to protect the hair from
damage during the peel. Although the acid will not damage your hair, the alcohol in the
peel solution may have a slight drying effect on your hair. The coconut oil prevents any
protein loss from the hair.
The ability of coconut oil to penetrate into hair cuticle and cortex seems to be
responsible for this effect. Coated on the fibre surface, it can prevent or reduce the
amount of water penetrating into the fibre and reduce the swelling. This, in turn,
reduces the lifting of the surface cuticle and prevents it from being chipped away during
wet combing.
Aarti S. Rele and R. B. Mohile, The Journal of Cosmetic Science, April 2002
Before applying the acid to your scalp, apply coconut oil to your hair to form a
protective coating. Youll learn how to do this when we get on to the peel process. First
though you need to do a skin test.

Beginning The First Full Scalp Peel

Once youre happy with the test peel results you can start your first full scalp peel. At
least half an hour before beginning the peel, apply the coconut oil to your hair, as
follows:
Thoroughly wash your hair and scalp and dry with a towel to remove any dampness.
Apply a very small amount of coconut oil to your hair to coat the base 2-3 inches of hair.
Run your fingers through your hair and rub the coconut oil in. Dont massage the
coconut oil into your scalp avoid getting the coconut oil on your scalp as much as
possible, as this will act as a barrier between the acid and the skin. Ideally you should
wait roughly 30 minutes or more for the coconut oil to absorb into your hair.
Once youre happy that youve coated your hair with coconut oil and youve left enough
time for it to absorb, you can start to apply the acid to your scalp. The best way to apply
the salicylic acid to your scalp is with a pipette. You may find that your product comes
with a pipette. If not you can purchase them online on eBay for less than a dollar per
pack.
Lets Begin The Peel
In case you have short hair, spike your hair up. If you have long hair, part your hair
down the middle. When you have shaven hair, very thin hair or no hair you will have no
trouble applying the acid. Whenever you part your hair to access your scalp with the
pipette you will need to apply the acid to the parted area, then part your hair again to
the left and right of the middle parting two or three times until you have covered your
scalp in little droplets of salicylic acid.
Fill the pipette with acid from the bottle. Point the pipette downward without pinching
it make sure none of the acid drips out. Now touch the end of the pipette onto your
scalp and gently squeeze so that a very small drop comes out onto your scalp. Move it
half an inch or so away from the first drop and squeeze another small drop onto your
scalp. Repeat this process until you have about 40-50 small drops of acid spread out
across the top of your scalp, without pouring any onto your hair. You can squeeze out
two or three droplets per second, so the process should only take a few minutes. You
will inevitably get some acid on your hair but dont worry, it wont damage your hair, at
this concentration it will not causes damage.

Once Youve Covered Your Scalp

Rub the acid in with your fingers until it covers the top of your scalp and then wash your
hands. The acid will not damage your hands at this concentration, but wash them as
soon as youve finished rubbing the acid into your scalp. Leave the peel on for one
minute. You should feel a very mild stinging sensation, or a cool tingling sensation. This
is normal and means the peel is working. However if you feel a painful stinging
sensation, wash the acid out immediately.
If after one minute the acid feels like its burning (stinging quite badly), wash it out.
However, if its still not stinging after one minute then leave it in for ten minutes. If its
still not stinging after ten minutes, wash it out. In case it starts to sting uncomfortably
before ten minutes, wash it out. Many people find that the acid stings their scalp for
around thirty seconds and then the stinging dies down. If you find this occurs, leave the
acid on for ten minutes and then wash it out.

wash the acid out

Rinse your hair and scalp with water for about a minute while gently rubbing your scalp
with your fingers. Then wash your scalp by massaging with shampoo and rinsing.
Directly after completing the peel, drink a pint of water. Some salicylic acid may absorb
into your skin. This is nothing to worry about and is common during normal face skin
peels. However it is good practice to drink lots of water during the day you complete
the peel.
Increase exfoliation after completing the peel
You can increase the exfoliation by brushing your scalp with the hard bristled boar
brush described in Step 1. To do this brush your scalp firmly about fifty times (or for
about a minute) each day starting from two days after completing the peel. For the two
 days immediately following completing the peel dont use the boar brush and dont
apply any chemicals to your scalp (such as minoxidil for example). Give your scalp a
chance to reject and remove the dead skin cells. After two days you can continue to use
the boar brush and any other treatments you might be using, such as minoxidil.
Achieving a Successful Peel
If the peel has worked you should notice your scalp turn flaky a day or two after
completing the peel. You can help exfoliate the dead skin flakes by brushing them away.
This process can seem counter-intuitive to someone who suffers hair loss because
youre stripping away skin from your scalp and it seems like youre doing damage
rather than good. Actually its beneficial because youre unclogging pores, removing dirt
and pollutants, getting your scalp skin into a fresh clean state, ready for hair growth.

Summary to Step 3
To summarize what weve done in Step 3. We have:
Peeled the top layers of scalp skin
Unblocked any blocked pores
Removed some of the DHT from the scalp
Removed built-up embedded sebum
Helped kill Demodex mites if they were present
Provoked the body to concentrate healing in the scalp: Increasing blood circulation in
the scalp (to the hair roots), increasing cell production in the scalp, increasing nutrient
supply to the scalp
Now, lets move on to a more advanced treatment, where well feed the hair with
nutrients required for hair growth and continue to provoke your body to concentrate
cell growth, blood circulation and nutrient allocation in the scalp.

Step 5: Strengthen Blood Circulation

Having strong blood circulation is great for your health which in fact helps
with hormonal balance; it helps keep your skin and hair healthy; and it helps your body
perform tasks efficiently. This is why it is so important to strengthen blood circulation.
What youre about to learn is an ultimate guide to everything you need to know to get
your bodys blood circulation into peak condition. Follow these guidelines to help boost
your blood circulation, further helping feed your hair and with your alopecia overall.

1. Regular Intense Exercise

 Whats important when you exercise is that you do it until you sweat and the blood
flows to your skin. You have to sustain this state for at least twenty minutes, three times
a week. Cardiovascular exercise has three major benefits:
1. By sweating, your body eliminates toxins through the skin
2. Cardiovascular exercise really gets your blood pumping to your bodys extremities
3. Exercise uses up hormones naturally, which helps hormonal balance
4. Strengthen blood circulation
You should aim to do any cardiovascular activity or sport that involves running, if your
current physical condition allows it and do not over do it. Make sure you drink enough
water to replace the fluid lost from sweating. Also have a shower and rinse your hair
and scalp after exercise.

2. Hot and Cold Showers

This is an excellent technique to practice every day. When you have a shower, run
the water on cold, then hot, then cold (and so on) alternatively approximately 3 6
times on each temperature, for approximately a minute on each.
To finish the shower, end on cold water in order to close up your skins pores. This
will reduce the threat of air born bacterial invasions. You can start your shower on hot
or cold. The hot and cold shower is very good for your circulation. When your skin
is heated up by the hot water, your blood flushes to your skin. When your skin is
cold, the blood flows back to your internal organs.

3. Herbal Circulation Boosters

Its worth adding one or two herbal teas to your daily regime, as its cheap, easy
and effective. You can also use your herbal tea drinking time to relax and unwind, which
is something you should be trying to do every day when you get the chance. Here are a
list of herbal teas and home items for boosting your circulation:
Ginkgo Biloba
Gotu Kola
Cayenne Pepper
Ginger
Garlic

4. Gravity and Yoga Positions

Yoga is a great way to increase blood flow and circulation.
 Its a good idea to make fifteen minutes a day where you can be on your own, with
no distractions, no TV, no music and just concentrate on yourself. Breath deeply,
calmly, practice the positions and take your time.

Step 6: Reduce Blood DHT Levels

DHT is created when enzyme 5-alfa-reductase breaks down testosterone. In this step
we are going use several methods to inhibit 5-alfa-reductase in order to reduce DHT
levels to a level that will not cause hair loss.

Saw Palmetto Extract

Studies conducted in the U.S. found that concentrated dietary supplementation of saw
palmetto can prevent benign prostatic hyperplasia. Benign prostatic hyperplasia is the
enlargement of the prostate gland, which produces semen in men. Enlargement of the
prostate gland is very common in men and is caused by DHT. In treating with saw
palmetto it was found that it can also stop hair loss as it inhibits the conversion of
testosterone into DHT.

Anti-DHT Tea
In addition to saw palmetto you should drink a simple anti-DHT tea consisting of
Nettle and Green Tea. Nettle leaf can reduce the formation of DHT while preventing its
accumulation and binding in the hair follicles. Green tea has also been shown to block
DHT and contains antioxidants that are also beneficial for the hair. If youre not taking
a supplement that contains pygeum its worth adding some pygeum to your anti-DHT
tea, to increase its effectiveness.

Step 8: The Perfect Diet for Hair Loss

Prostaglandins
First of all you are going to feed your bodys prostaglandins with the perfect diet for
hair loss. Prostaglandins are messenger molecules in that they regulate hormonal
balance, control cell growth and do many other things in the body. Our reason for
building up prostaglandin numbers is to help you have well balanced hormones.
Fortunately its easy to feed your prostaglandins being that they feed on Essential Fatty
Acids (EFAs). EFAs are very beneficial to your health. By increasing your intake of EFAs
not only will you help improve your hormonal balance by increasing your
prostaglandins, you will also help:
Reduce stress levels
Increase energy and reduce fatigue
 Build lean muscle
Aid in weight loss
Improve heart and cardiovascular health
Improve brain function and memory EFAs protect myelin
Strengthen immune system
Improve digestion
Strengthen the liver
There are several key food sources of EFAs:
Oily fish (Salmon, Mackerel, Tuna, Anchovies, Sardines, Lots of other seafood)
Cod liver oil
Krill and krill oil
Other shellfish
Flax seed oil
Pumpkin seeds or pumpkin seed oil
Borage seed oil
Evening primrose oil
Brazil nuts
Walnuts
Dark green vegetables (Spinach, Broccoli, Kale, Brussels sprouts, Seaweed, Chinese
cabbage)
Beans
Omega 3 eggs
Some fruits
The best and easiest approach is to eat one to two portions of oily fish per week, some
beans, nuts, seeds and vegetables that contain EFAs throughout the week. In addition
to this you should consume some EFA seed oil everyday this is oil that has been made
from flax seed, borage seed, pumpkin seed or other oils with high levels of EFAs, such
as hemp seed oil.

EFA Cofactor Nutrients and Antioxidants

In order to properly assimilate your EFAs you need to consume a number of co-
factor nutrients that will support the absorption and assimilation of the EFAs.
 These nutrients are also essential for good health, so you need to make sure you
are consuming them in good quantities.
The EFA cofactors are: magnesium, zinc, B vitamins, lecithin and vitamins A, C and E
(antioxidants). Antioxidants (Vitamins A, C and E)
In order to make sure you are getting enough of the antioxidant vitamins A, C and E you
should try to consume lots of green leafy vegetables like spinach and kale and brightly
coloured vegetables like carrots and peppers. Try to eat a leafy salad at least once a day.
Eat at least one portion of broccoli a week and at least one portion of carrots. The
carrots contain beta carotene. Beta carotene is converted into a form of vitamin A in the
intestine and transported to the liver where it is stored ready for use by the body.
By drinking nettle tea daily you will be getting some vitamins A and C, as well as
some minerals. As a result, drinking the special smoothies with varying ingredients
everyday will increase your antoxidant intake. Make your own or choose ones that are
not made from concentrate. Dont overdo smoothies as they can be high in sugar
content.

Key Hair Growth Support Nutrients

The amino acids we looked at in Step 2 are crucial for hair growth and
by supplementing with large doses of them, while also using scalp blood
circulation improvement techniques, you ae sending a large supply of those amino acids
to your hair. But there are several more key nutrients that we can use to turbo charge
hair growth. These nutrients work together synergistically to boost hair growth. Youll
see
how this works as you continue reading.

Arginine
Arginine stimulates growth hormone release and is important for metabolic processes.
Not only does arginine help contribute to the growth of hair cells, it also creates nitric
oxide, which helps improve blood circulation, particularly to the extremities which is
exactly what we need to help hair growth. Good sources of arginine include:
Spinach
Lentils
Shrimps
Crab, lobster and other crustaceans
Tuna
Salmon
Chicken
Eggs
 Nuts particularly peanuts, almonds and walnuts
Seeds particularly sunflower seeds and pumpkin seeds
Beans of all types
Garlic
Onion
Red meat is also particularly high in arginine but is not a great source because it
over stresses the liver and is high in fat.

Leucine
Leucine is an essential branched chain amino acid, which means your body
cannot make it and you have to get leucine from your daily diet. Good sources of leucine
include:
Lentils
Beef
Fish
Nuts
Crustaceans
Chicken
Egg
Chickpeas
Wholegrains
Brown rice
Whey protein

Methionine
Methionine is an essential amino acid that helps prevent premature hair loss. It
also improves hair texture, quality and growth. Good sources of Methionine:
Egg whites
White fish
Seeds
Cheese
Poultry
 Oats
Yogurt
Broccoli

Iodine
Iodine is a mineral that controls the functioning of the thyroid gland, which can increase
or decrease metabolism. It helps in the optimum utilization of calories, therefore
preventing their storage as excess fat. Increasing consumption of iodine improves the
bodys ability to assimilate silica, which will further help increase hair growth youll
see in a moment that silica is one of our nutrients needed to increase
hair growth. Good sources of iodine:
Kelp (seaweed)
Kombu (seaweed)
Sea food including shellfish, clams, lobster, sardines
Asparagus
Carrots
Tomatoes
Rhubarb
Peas
Strawberries
Mushrooms
Lettuce
Bananas
Cabbage
Egg yolk
Onions
Garlic
Dulse
Lima beans
Sesame seeds
Soybeans
Spinach
 Summer squash
Swiss chard
Turnip greens

MSM (methylsulfonylmethane)
MSM is a key nutrient for hair growth. Not only will it help the body absorb nutrients, it
will also help build collagen, which will help with cell production in the scalp. As we get
older our levels of MSM diminish. You shouldnt need to supplement with MSM but
adding quarter of a teaspoon to your smoothies may benefit hair growth, you can
purchase MSM powder online. You may also find a green powder superfood drink that
contains MSM. Good sources of MSM:
Cabbage
Broccoli
Cauliflower and other cruciferous vegetables
Garlic
Onions
Asparagus
Turmeric
Tomatoes
Radishes
Avocado
Spinach
Carrots
Peppers
Brightly coloured fruits
Eggs
Meat and Fish
Raw vegetables are the best sources of MSM as cooking diminishes MSM levels.

Silica
Hair supplements often contain silica, which is derived from horsetail. However you can
get silica from food. Increasing your intake of silica will directly feed your hair, which is
why this is a very important nutrient for hair growth. Good sources of silica:
 Oats
Brown rice
Cucumbers
Asparagus
Lettuce
Cabbage
Onions
Sweet potatoes
Sunflower seeds
Strawberries and other low sugar fruits

Selenium
Selenium is required for proper functioning of the thyroid gland. A deficiency
in selenium can lead to pain in the muscles and joints, unhealthy hair and white spots
on the fingernails. However, excessive selenium intake can actually cause hair loss, so
its important that you are not consuming any supplements that contain large amounts
of selenium. Additionally you should consume the foods listed below in
moderation. While it is highly unlikely that you will overdose on selenium, its also
important that you include it in your diet. Good sources of selenium:
Nuts (particularly Brazil Nuts)
Seafood (Crab, Lobster, Shellfish)
Liver
Sunflower seeds
Dont eat more than a small handful (3 -5) Brazil Nuts in a day, because they are so rich
in selenium.

Iron
Iron is important in the production of haemoglobin haemoglobin is an element
that carries oxygen in the blood to all the tissues and major organs of the body
and normal haemoglobin levels ensure adequate flow of blood to the scalp for hair
growth stimulation. Eggs and oily fish likewise are good sources of iron. So get your
portion of oily fish a week if you can and if you dont mind eating a raw egg yolk with
your EFAs or in your smoothies that is a great source of nutrients.
If youre eating your green leafy vegetables as well, you are getting plenty of iron
therefore dont overdo the iron. Theres no need to use an iron supplement unless your
doctor has directed you to do so due to an iron deficiency. It is possible that you may
have an iron deficiency. This is one of the more common causes of hair loss in women.
Its worth getting a thorough health check from your doctor to find out. It could be that
your dietary routine is such that you eat foods in combinations that cause nutrients to
combine with iron, inhibiting its absorption. If you stick to the dietary guidelines
mentioned in a moment, this shouldnt be a problem.

Inositol and choline

Inositol and choline help break down fats and support liver function. Have an
orange every few days, since oranges contain inositol. You should also compliment your
meals with beans or eat one bean based dish such as a bean casserole every week.
Beans are generally high in the types of nutrients that are good for your hair. Egg yolks
are one of the best sources of inositol.

Pantothenic acid (vitamin B5)

Pantothenic acid (vitamin B5) can be quite a crucial vitamin for hair loss sufferers. It
is possible that high stress levels could cause a mild deficiency of pantothenic
acid because it is used to regulate the adrenal gland, among other things. Additionally,
an imbalance of hormones or hormonal surges can deplete pantothenic acid because
it is the one component of con-enzyme A that cannot be produced by the body.
Therefore it may be worth supplementing with pantothenic acid for a period, until
you have normalized your hormonal balance this is particularly true if you have high
skin sebum levels. You certainly shouldnt need to supplement with pantothenic acid
for the long-term though. Good sources of pantothenic acid include liver and kidney,
egg yolk, broccoli, fish, shellfish, chicken, legumes, mushrooms, avocado, and sweet
potatoes.

Biotin
Biotin, another B vitamin, is essential for healthy hair. A biotin deficiency can
directly cause hair loss. However this is rare and it is unlikely that you will have a
biotin deficiency if you have a balanced diet. Good sources of biotin include chard,
tomatoes, romaine lettuce, carrots, almonds, eggs, onions, cabbage, cucumber, and
cauliflower.

The key thing to take from this chapter is step: Every day consume
EFAs, six portions of vegetables, protein foods for a good wide range of amino acids and
the other highly nutritional foods that will help feed your hair. In addition to that youre
already taking high concentrations of cysteine, taurine and lysine to give your hair a
massive boost.

Step 9: Reduce Stress

Essential practices that reduce stress levels

1. Regular Quality Sleep
You should aim to get 7 9 hours sleep every night. This is very important. If you can
do that persistently it will help reduce stress levels. This is also very important for your
health. Your cells regenerate at night time. If you dont give your body time
to regenerate while you sleep, you will age faster. Furthermore your body cleanses
itself at night while youre sleeping. If you dont get enough sleep your digestive system
will become sluggish and your body will be less capable of absorbing nutrients.
Research conducted by Dr. Van Cauter, a professor of medicine at the University
of Chicago, found that:
metabolic and endocrine changes resulting from a significant sleep debt mimic many
of the hallmarks of ageing. We suspect that chronic sleep loss may not only hasten the
onset but could also increase the severity of age-related ailments such as diabetes,
hypertension, obesity, and memory loss -(Van Cauter, 1999)

2. Exercise
It goes without saying you should be doing exercise. But not just any old exercise.
You must exercise when you feel frustrated, angry or worked up whenever possible.
These feelings are interlinked with hormone production that makes you want to
release energy and stress. The hormones are used by the body to improve
athletic performance (to help you survive) and also to help attract members of the
opposite sex, by making men more manly and aggressive (caused by elevated
testosterone).
You may be experiencing varying levels of both of these causes of excess
hormone levels. Either way the result is the same. However if you do not act on the
impulses your body and mind are giving you, the excess hormones must be processed
and eliminated by the body, and you know what that means. Its essential that you do
at least twenty minutes of sustained, heavy exercise, three times a week. Remember
though, the more you exercise, the more nutrients you will need to consume
particularly protein and B vitamins. Furthermore, be sure to replace water lost from
sweating in order to keep yourself well hydrated.

3. Foods you can eat to help reduce stress

There are foods that you can and should be eating that will help regulate your mood and
keep you calm. Most importantly EFAs and B vitamins. Make sure youre consuming
your EFAs and cofactors every day this will help replenish nutrients lost dues to stress
and the EFAs will help you stay calm.

Conclusion to step 9
Stress may well be the single most significant factor in hair loss for millions of
people worldwide. It contributes to hormonal imbalance and nutrient depletion. It
impedes circulation to the extremities because the body directs blood flow to the
organs where it is needed more and because muscles are tense. This has a major
negative impact on sleep patterns, which has a knock on effect on your health and leads
to another vicious cycle, impacting your stress levels negatively.
When you observe people with good thick hair and people with thin or no hair, you will
find there are often no differences between their diets or the hair grooming methods.
The only differences between them are in their minds and in their hormones. The two
are significantly interlinked. Of course stress levels also have an influence on nutrient
depletion and circulation, which increases the chances of hair loss.
Stress can cause hormonal imbalance and hormonal imbalance will lead to a tendency
to react badly to stress. For many hair loss sufferers, only by solving the problems in
the mind can you truly stop hair loss. But you can help your mind (and mood) by
improving the functioning of your body. The most important thing is to make sure you
are a calm, relaxed individual who copes well with stress and pressure. Additionally,
you will need to give your mind and hormonal system all the help it can get by
maximising the efficiency of your bodys processes of hormonal elimination this is
achieved by cleansing the liver.