1. Combine optimum diet and hair growth
Eat foods that are rich in B vitamins, proteins, and iron. Foods like strawberries, avocados, bananas, apricots, bell peppers, lettuce, milk, fish, tomatoes, spinach, beans, broccoli, green yogurt, soy products, oregano, flaxseeds, nuts, and whole grains help to hasten hair growth. The following supplements are also known to accelerate the growth of hair: folic acid, selenium, silica, magnesium, saw palmetto and Vitamins B, C, E, A and Biotin. Protein plays a major role as well; protein forms keratin, the material which makes up the hair strand. Derive your protein from lean meat sources or eggs, fish, nuts, and legumes.
B-Vitamins are essential to scalp health. While its uncommon to see B deficiencies in the west, there are multiple lifestyle factors that deplete the B vitamins in our blood. Did you know that boiling or over-steaming your veggies removes much of its nutritional value? Also, consuming stimulants such as caffeine, nicotine and sugar rob the body of nutrients as they pass through the system, and they wear down the adrenal glands. Long-term use of these stimulants will leave your adrenal glands in a stressed and depleted state, creating additional nutritional demands on your body and, more significantly, raising androgen levels. Hair growth can be negatively impacted by lost nutrients and higher levels of male hormones. To complement your efforts in diet and lifestyle, be sure to take a high quality multi-vitamin daily.
Since hair is mostly comprised of protein, it makes sense that we should consume an adequate amount of daily protein. Protein deficiencies are rare in the Western world unless someone is one a crash diet or has extremely poor eating habits. Excessive hair loss due to protein deficiency begins after two or three months as the body shifts the hair growth cycle into the resting phase in an attempt to conserve protein.
Should you eat more protein? Not necessarily, since a high-protein diet can be detrimental to your general health. Hormone expert, Michael Colgan, MD, determined that when protein exceeds 15 to 20% of the diet, the body enters a ‘negative mineral balance,’ resulting in hair loss akin to that caused by too little protein.
Total protein intake should not exceed an amount based on approximately half your body weight (in pounds) converted into grams of protein per day. Thus, the daily protein requirement of a 180lb man is 80 to 90 grams. (Extreme athletes and body builders may require more protein than that.)
2. Maintain a healthy body
Try to get 8 hours of sleep each night because growth hormones are secreted while you sleep. Quit smoking and avoid excessive consumption of alcohol and caffeine. Exercise 20-30 minutes a day will boost the flow of blood to your scalp. While these simple changes can have massive effects for the positive, the opposite can have equal effects for the negative: Stress and lack of sleep not only slow your hair growth; they will in fact promote hair loss. Identify your physical and emotional stressors and avoid them.