Over years of covering women’s lifestyle and beauty, I’ve explored hair health extensively—writing articles and interviewing specialists about hair loss. Yet, the concept of thinning hair remained distant, until 2021-2022, when I personally faced it. Following consecutive bouts of COVID, worsening PCOS, severe anxiety, and panic attacks, I experienced significant hair shedding, leaving a visible bald patch on my crown and thinning around my hairline. Once thick, softly curled, and naturally highlighted, my hair became a source of deep insecurity.
Thankfully, my hair eventually grew back after several months of regrowth, but the emotional toll underscored how challenging hair thinning can be. I learned that no single solution exists; instead, a holistic approach is crucial. Below are expert-backed hair health tips gathered from years of research and personal experience to help those facing similar issues.
Start with Anti-Dandruff Shampoo
Dr. Neera Nathan, a Harvard-trained dermatologist, recommends beginning with anti-dandruff shampoos like Nizoral or Head & Shoulders. Even if you don’t have dandruff, these shampoos can improve scalp health and reduce hair fall by addressing underlying scalp conditions that contribute to shedding. Some experts also suggest antimicrobial shampoos for scalp care.
Wash Your Hair More Often—Not Less
Contrary to popular belief, washing your hair less often doesn’t reduce hair loss. Hair ready to shed will fall regardless. Oil buildup on the scalp can hinder new hair growth, so maintaining a clean scalp is vital. Lisa Caddy, Global Training Director at Philip Kingsley, explains that shampooing removes dead hairs, skin cells, bacteria, sweat, oil, and pollutants, promoting a healthy scalp environment. However, avoid overwashing, which can dry out your scalp—wash when your hair starts to look dirty instead of relying solely on dry shampoo.
Consult Your Doctor and Check Hormones
Hair loss can signal underlying medical conditions. When our Beauty Editor Emily Algar faced hair loss, hormone testing was a crucial step. My own diagnosis of PCOS came after consulting multiple specialists, leading to tailored medication, stress management, and dietary adjustments. Since various health issues can cause hair thinning, always seek medical advice if you notice unusual hair loss.
Prioritize Scalp Health
A healthy scalp is fundamental for optimal hair growth. Inflammation, dryness, or oiliness can worsen hair fall. Consultant Trichologist Lisa Caddy stresses that the scalp is the “bedrock” of hair health. Monitor your scalp for redness, flakes, or itchiness, and address these issues to support fuller, shinier hair.
Scalp Massage Promotes Growth
Evidence shows that scalp massages enhance blood flow to hair follicles, stimulating growth. Since each follicle has its own blood supply, increased circulation supports healthier hair, says Lisa Caddy.
Avoid Daily Tight Hairstyles
Consistently pulling hair into buns or ponytails can cause “tension alopecia,” leading to hair loss from strain. Use clips instead of elastics and avoid tight styles daily to protect your hair.
Protect Hair from Heat, Sun, and Chlorine Damage
While hot tools, sun exposure, and pool chlorine can cause hair breakage, they don’t directly impact scalp hair growth. Trichologist Chelcey Sallinger advises washing hair thoroughly after sun or water exposure to prevent scalp issues caused by residue buildup.
Nourish Your Body Properly
Diet plays a critical role in hair health. Nutrient deficiencies, especially in vitamin D and iron, contribute to hair fall. Dr. Nathan recommends testing vitamin D and ferritin levels for those experiencing shedding. Avoid restrictive diets and ensure balanced nutrition for healthy hair growth.
Consider Rosemary Oil and Minoxidil
Some studies suggest rosemary oil may support hair growth, but Minoxidil remains the gold standard topical treatment with stronger evidence for efficacy.
Choose the Right Brush
Using a gentle detangling brush suited to your hair type prevents unnecessary hair breakage and loss. For example, flexible brushes work better for wavy hair, while rigid ones suit coily textures.
Use Supplements and Serums Judiciously
Hair loss causes vary widely—from stress and hormonal changes to conditions like alopecia or PCOS. Supplements and topical treatments should be tailored to your specific situation. Dr. Nathan advises a comprehensive approach: maintaining overall health, eating well, sleeping enough, and avoiding harsh styling practices.
Remember: Hair Loss Isn’t Your Fault
Even with the best hair health practices, hair loss can still occur. It’s a complex issue, rarely caused by a single factor like heat styling. Be kind to yourself and seek support, knowing that expert advice and proper care can help you regain your confidence and hair health.
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