Self CARE

TIPS FOR HAIR CARE

Always wash hair with tap water or lukewarm water.

Hot showers dehydrate strands leading to dry; brittle hair that’s
more prone to fall. Not only the hair’s protective oils are washed
out but your scalp starts producing more oil to keep up with its
moisture which can damage the root and lead to additional
shedding of hair. So always wash hair with tap water or
lukewarm water.

Limit the use of blow dryers and hot tools.

Scorching temperature damages the proteins that make up your
hair and its protective cuticle. So, limit the usage of these hot tools
and for that purpose even a blow dryer should be used on the cool
setting mode. Hence avoid crimping and ironing hair.

Avoid tight tairstyles.

Excessive tension on the hair follicles caused due to tight ponytails
or braids, can lead to traction alopecia. This is a condition that
permanently weakens the follicle and makes it impossible for hair
to grow.

Scalp sun bathing.

While sun bathing or keeping your scalp exposed to the sun most
part of the day, it can eat away the strength and elasticity of your
hair. Prolonged exposure to UV rays can cause the cuticle to
weaken and break, resulting in brittle hair that can lead to hair loss.
Using hair styling products for long lasting looks could make
your hair dry and brittle.
Hair sprays and hair gels that claim all day holding hair in style
are actually making your hair weak. These products usually
contain high amount of alcohol which make hair dry and brittle.
Hence the hair breaks and falls out.

Hair coloring/ chemical treatments.

Hair color contains harmful chemicals like ammonia, hydrogen
peroxide and p-Phenylenediamine which damage the hair shaft.
If hair coloring is a must choose the one which is ammonia free.
Avoid chemical treatments like perming, straightening as they
cause injury to the hair shaft.

Oiling
Oil acts as a moisturizer for the hair and scalp. However, it neither
nourishes hair nor does it help to reduce hairloss. Avoid excessive
oil application. Don’t keep oil for longer than over-night as it
attracts grime and making the hair difficult to clean.

A calm attitude, good sleep and healthy relationships could save

you from hairloss.
Emotional or physical stress could lead to hairloss to get worse.
Practicing meditation could help in maintaining a calm attitude.
Restful sleep contributes greatly to healthy hair. A healthy
relationship helps to live stress free life which helps us to have
healthy head full of hair.

Breathing Exercise for healthy hair

Anulom Vilom is also called Naadi Shodhan Pranayama. It is a
simple, alternate breathing technique that helps to keep the lungs
healthy and fight the free radicals produced due to stress. It
promotes proper circulation throughout the body and helps
relieve cold and promotes the growth of healthy hair by
nourishing the scalp.

Trimming hair
Trimming hair from time to time helps to remove split ends and
managing hair becomes easier especially during summers and
rainy season.
 DIET RECOMMENDATIONS
Essential How does it Food
Nutrient help your Hair Sources

Vitamin A Prevents dryness of scalp by Carrots, Sweet

ensuring that the body produces Potatoes, dark green
and controls enough supply of leafy vegetables,
sebum, a natural oil required to broccoli, Mangoes,
keep scalp moist and healthy Papaya, Apricots,
Pumpkin, Cantaloupe,
Pink Grape fruit

B-Vitamins Promotes blood circulation in the Beans, green peas,

scalp, hair growth, prevents cauliflower, soybean,
premature greying and augments bran, nuts and eggs
growth and repair of body tissues.

Folic acid Promotes hair growth by Spinach, asparagus,

renewing the cells that grow hair. dried beans and
Its deficiency can lead to legumes, orange, wheat
premature greying and hairloss bran, poultry and liver

Biotin Promotes healthy hair growth and Liver, egg yolks,

protects against dryness. It also Salmon, pork, avocado
increases the elasticity of the and cheese
hair’s cortex, thus preventing
breakage

Vitamin C Aids in improving scalp Indian gooseberry

circulation. It is important to (Amla), Guava, Citrus
maintain capillaries that carry Fruits, Tomatoes and
blood to the follicles Green Peppers, Cabbage

Vitamin E Increases oxygen uptake; this Almonds, Sweet

improves the blood circulation to Potatoes, Avocado,
the scalp and growth of hair. Wheat Germ, Sunflower
Stimulates hair growth by Seeds, Walnuts, Olive
enhancing the immune system oil, Sunflower Oil
Essential How does it Food
Nutrient help your Hair Sources

Protein Essential for Hair growth. Pulses like Kidney

Amino acids created from beans, Chickpeas,
proteins can have constructive Moong, Soya, Pistachios,
effects on the look and feel of Fish, Eggs, Greek yogurt
your hair

Copper Essential for hair structure and Mushroom, Sesame

pigmentation of hair seeds, Almonds,
walnuts, pine nuts,
chickpeas, tomatoes,
prunes, seafood

Zinc Stimulates hair growth by Mushrooms, dark

enhancing immune function chocolate, pumpkin
seeds, wheat germ, sea
foods, chickpeas,
cashews

Iron Important constituent of Dark leafy greens,

hemoglobin; vital for adequate black dates, black
oxygenation of all tissues raisins, banana, apples,
fish, poultry, lentils

Selenium Essential for normal thyroid Brazil nuts, sea food,

functioning and to protect against sunflower seeds,
cancer chicken, mushroom,
whole grains, curry
leaves.

Silica Vital component of hair shaft, Bell peppers, Oats,

stimulates hair growth Brown Rice, Apples,
Raisin, cucumber,
Peanuts, tomatoes,
lettuce, mango,
flaxseeds
Essential How does it Food
Nutrient help your Hair Sources

Omega - 3 Promotes healthy scalp, regulates Flaxseeds, Chia seeds,

sebum production Soy bean, spinach, Sea
food, Fish oil, Walnuts

Omega - 6 Stimulates Hair growth Evening Primrose Oil,

Hemp seeds, Sunflower
Seeds, Corn and
Pumpkin Seeds