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Losing Hair at 38? Diet Tips to Help!

Komal Jethmalani |374 Answers |Ask -Follow

Dietician, Diabetes Expert - Answered on Dec 06, 2024

Komal Jethmalani is a practising dietician and nutritionist with over 26 years of experience.
She specialises in weight loss and diabetes management.
Jethmalani has completed her MSc in food and nutrition from SNDT University and trained at Jaslok Hospital.
She is a NDEP-certified diabetes educator.... more

Asked by Anonymous - Nov 27, 2024Hindi

I am 38, non-diabetic, no illnesses. I used to have beautiful, thick hair. However, I have noticed hair fall and dandruff issues in the last two years. I have switched to paraben-free shampoos but I am still losing hair every day. What changes can I make in my diet to reduce hair fall?

Ans: I'm sorry to hear about your hair concerns. You can make some dietary changes that might help reduce hair fall by including nutrient-rich foods rich in iron ,e.g. spinach, which is essential for healthy hair growth, omega-3 fatty acids that promote hair health, e.g. salmon, foods like eggs which are high in protein and biotin, nuts and seeds which provide essential fatty acids, vitamins, and minerals, Vit E and healthy fats from foods e.g. avocados and foods high in beta-carotene, which the body converts to vitamin A, promoting a healthy scalp.

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.

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Question by Binoj - May 24, 2021Hindi

Dear Dr JainMy name is Binoj Kumar and I am 48.My hair is very thin and I have dandruff problems since childhood.I have controlled my hair fall in the last 3-4 years but I am very worried about my thin hair. Is there any solution to make it stronger?Thanking you,Binoj Kumar

Ans:

Hi Binoj

Thinning of hair has many causes.

Primarily, it is due to aging, skin infections, various skin diseases/skin conditions and hormonal changes.

The good news is that you can still get treated and get much thicker hair than you currently have.

Consult a good doctor, who will run certain tests and evaluate your condition.

Also a hair and scalp examination is mandatory, as you have mentioned that dandruff is a major problem. You may be having a long standing fungal or bacterial infection that has caused excessive thinning.

Do remember, a good diet, regular exercise and sound sleep are complementary to any medical treatment.

The following remedial measures will help with your hair thinning problem:

Wash your hair 2-3 times a week with a good anti-dandruff shampoo.
Consume a diet rich in proteins, vitamin B12, vitamin D3 and Biotin.
Start treatment to reduce hormonal thinning and balding by using medicated lotions which aid blood circulation in the scalp as well as reduce the effect of the hormones.
Regular massages without oil at least once or twice a week.
Take an oral multivitamin pill for a period of at least 1-3 months.

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Question by Sarika - Oct 27, 2020Hindi

HiI have a normal Indian diet, vegetarian. I eat fruits too.My sleep is okay.I am 44 years old, female, height 5’3”, weight 80 kgs.In the last few months, I have been losing lots of hair. I don’t know why. I am very worried.What I can I eat to improve hair growth?Sarika Nagnani

Ans:

Eating healthy is the answer to stay fit.

Check if you are having all essential nutrients adequately.

Deficiencies in any nutrient, like protein and B complex, Vitamin D, and other essential micro nutrients may be the cause of hair fall.

Stress is another causative factor for hair fall. De-stress yourself by doing yoga or meditation.

Medication or hormonal imbalances can also be causative factors.

Eat healthy foods rich in protein, vitamins and minerals like eggs, milk and milk products, nuts, fruits and vegetables.

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Question by Aditti - Sep 21, 2022Hindi

Hi Roopashree, I have always had long hair pre-marriage and post pregnancy. However, since the last two years of working from home, I am experiencing heavy hair fall along with dry scalp. I sleep 6-7 hours a day and drink plenty of water. I have tried a lot of home remedies like fenugreek, onion, DIY oil using fenugreek, amla, hibiscus, aloe vera. There is temporary relief, but I need a long term solution. What would be a safe and healthy haircare routine? Aditti

Ans:

Internal changes in the body due to fluctuating hormone levels are one of the major causes of hair fall.

The past couple of years have been tough on everyone. Managing work and home further adds to one’s stress levels, therefore I recommend getting some basic hormonal tests done.

Continue taking external care like oiling to enhance growth. Comb your hair before sleeping for better circulation. You can use a neem comb; choose one with smooth edges as it is antiseptic.

Exercise for better circulation as well as balanced hormones.

For stress relief, practise Anulom Vilom 10-20 minutes during the day.

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Question by Shruti - Oct 21, 2022Hindi

I am a college-going young girl. Of late, I am facing a very bad hair fall problem. I have been trying many home remedies, but all in vain. Can you suggest me dietary changes to tackle the situation? Shruti

Ans:

Hairfall could be a result of multiple reasons, ranging from hormonal changes to lack of nutrition.

If it’s sudden and constant, you can get a routine body check up done.

You should ensure a healthy and nutritional diet with more fresh vegetables and greens; continue taking external care like oiling once a week to enhance growth.

Comb your hair before sleeping for better circulation. You can use a neem comb as it is antiseptic; choose one with smooth edges.

Exercising is equally important for better blood circulation as well as balancing hormones.

Lastly, don’t overstress about your hair loss.