Discover How to Prevent Hair Loss Naturally

Hair fall has become a common problem among both men and women these days. Inadequate diet, hectic lifestyle, pollution and stress are the reasons behind weak hair. Though, genes can be responsible in some cases, following these home remedies and simple tips can help you in preventing and controlling your hair loss, naturally -

1) Follow a good scalp and hair care regimen i.e. massaging with coconut or almond oil ii) regular cleaning with mild shampoo twice or thrice a week to nourish your scalp, improve circulation and make your hair healthy and strong. Also avoid use of harsh chemicals and other treatments to prevent hair thinning.

2) Adopt healthy lifestyle i.e. 7-8 hours of sleep per night, regular exercise, yoga and deep breathing relaxation techniques to manage your stress and stop hair fall.

3) Natural remedies or home treatment for hair fall recommend topical application of nutrient rich substances like Fenugreek seeds, Henna, Aloe vera, eggs, curd, vitamin C rich Lemon and Amla (gooseberry) on your hair to give them new life. However, more important is to nourish your hair from inside by eating nutrient rich diet and address the root cause of hair fall and prevent it.

4) Take care of your Diet - Avoid junk foods that have excess saturated fats, trans fats, salt, and sugar that not only increase hair fall but also raise your risk of developing chronic lifestyle diseases. Incorporate these nutrients in your daily diet to ensure proper maintenance of  healthy hair, re-growth of new hair and control hair fall - 

• Protein : Hair is made up of protein, so you need adequate good quality protein in your daily diet to make your hair strong and healthy. Include legumes especially lentils and beans, whole grains, low-fat milk products, eggs and lean meats.
• Minerals : Iron, zinc and calcium are the essential minerals to restore your hair growth, promote repair and prevent hair fall. Eat 5-6 servings of fresh fruits and vegetables with a handful of nuts and seeds every day to get enough of these minerals and prevent hair loss.  
• Vitamins : Vitamin A helps in maintaining healthy hair, vitamin B promotes health of hair and scalp, vitamin C and D prevents hair loss and vitamin E encourages hair re-growth. A well balanced diet made up of whole grains, legumes, low-fat milk products (especially curd), eggs, nuts and seeds (especially walnuts, almonds and flaxseeds) and lots of fruits and vegetables (such as green leafy vegetables, carrots and beetroots) will provide these necessary vitamins to keep your hair follicles healthy and reduce hair fall. 
• Water : You need to drink at least 2-3 liter of water every day to keep your hair healthy and shiny.

Sample Diet Plan for Prevention of Hair Loss  by Dr. Deeksha Sharma

Sunday

Monday

Breakfast*:Stuffed veg. whole wheat roti/ wrap + 1 seasonal fruit

Mid-morning Snack:1 cup milk or fruit shake + 1tbsp flax seeds

Lunch:2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 Bowl chick pea+1 bowl veggies+ 1 bowl curd

Evening Snack:  1 cup green tea + Fist full Nuts

Dinner:2 Mix whole grains (Wheat & Ragi) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad

Breakfast*:½ cup oatmeal boiled with 1cup skimmed milk add 1 seasonal fruit+ Raisins + Nuts

Mid-morning Snack: 1 Orange/ 2cups watermelon+ 1tbsp flax seeds

Lunch:2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 Bowl lentils+1 bowl veggies+ 1 bowl curd

Evening Snack:  1 cup green tea + Fist full Nuts

Dinner:2 Mix whole grains (Wheat & Bajra) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad

Tuesday

Wednesday

Breakfast*:2 Idlies with tomato chutney+ 1 seasonal fruit

Mid-morning Snack:1 cup milk or fruit shake+ 1tbsp flax seeds

Lunch:2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 Bowl kidney beans+1 bowl veggies+ 1 bowl curd

Evening Snack:1 cup green tea ₊ Fist full Nuts (Almonds/Walnuts)

Dinner:2 Mix whole grains (Wheat & Ragi) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad

Breakfast*: Poha/1 Boiled egg with 2 whole wheat toasted bread slices + 1 seasonal fruit

Mid-morning Snack:1 cup dahi with cut fruits/yogurt + 1tbsp flax seeds

Lunch:2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 Bowl Dal+1 bowl veggies+ 1 bowl curd

Evening Snack:  1 cup green tea ₊ Fist full Nuts (Almonds/Walnuts/Peanuts)

Dinner:2 Mix whole grains (Wheat & Jowar) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad

Thursday

Friday

Breakfast*: Uttapam/ veg. sandwich+ 1 seasonal fruit

Mid-morning Snack:1 cup milk or fruit shake+ 1tbsp flax seeds

Lunch:2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 bowl cow peas+1 bowl veggies+ 1 bowl curd

Evening Snack:  1 bowl carrot salad or yogurt

Dinner:2 Mix whole grains (Wheat & Ragi) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad

Breakfast*: Dosa/Moong dal Cheela + 1 seasonal fruit

Mid-morning Snack: 1 cup dahi with cut fruits/yogurt + 1tbsp flax seeds

Lunch:2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 bowl black beans+1 bowl veggies+ 1 bowl curd

Evening Snack:  1 cup green tea+ Fist full Nuts

Dinner:2 Mix whole grains (Wheat & Bajra) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad

Saturday

*Sprouting increases the nutrient content of protein rich legumes and makes them easily digestible.

*Sprouts are full of nutrients, essential for healthy growth of your hair and can be easily added to snack items like salads, sandwiches, soups, burger, chaats and bhels.

*Add sprouts to your breakfast recipes like poha, upma, pav-bhaji, pulao, curries, dals, khichdi, stuffed roti/parantha. You can also blend and add them into the usual batter for chilla, dosa, idli, etc

Breakfast*:Upma/ Dalia+ 1 seasonal fruit  

Mid-morning Snack:1 cup milk or fruit shake+ 1tbsp flax seeds

Lunch:2 Whole wheat rotis or 1 roti & 1bowl brown rice+ 1 Bowl Bengal gram+1 bowl veggies+ 1 bowl curd

Evening Snack:  1 cup green tea + Fist full Nuts

Dinner:2 Mix whole grains (Wheat & Ragi) rotis +1 bowl veg./ non-veg. curry+ 1 bowl salad

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