Have you noticed that your hair is thinner than 30 years ago? If so, you are not alone. In middle age, most people's hair becomes thinner as the diameter of individual hair follicles, and the hair they produce, decreases. At the same time, when hair falls out at the end of its life cycle, a higher percentage of follicles remain in their resting phase rather than reactivate to generate new hair. Keep reading because we will give you a guide to improve thin hair and even gray hair.
Of the follicles that are reactivated, the hair they produce tends to have a shorter life cycle, making it increasingly difficult to maintain a longer hairstyle.
So by the time you hit 60, most women are likely to have thinner hair, less body, and better looking when cut.
How to improve thin and gray hair
A few lucky individuals will retain a full head of long, thick hair, although the hair they wear may not be their own.
The good news is that various diet and lifestyle changes can help improve hair and make it grow thicker. And if all else fails, your hairdresser can offer a few options as well.
Why is thin hair in women a problem?
Each of your hair follicles goes through a hair growth cycle, during which the hair lengthens, followed by a resting phase, in which the hair follicle shrinks and the bulb moves away from the root. The hair then remains at a constant length until it becomes loose and falls out.
Because each hair has its own cycle, typically 80-100 hairs are lost from the scalp per day. If the daily losses are greater than this, gradual thinning occurs, especially in later life when hair growth also slows.
After the resting phase, the follicle can reactivate to produce new hair, but this cycle does not repeat indefinitely. On average, each hair follicle reactivates about 25 times before it dies down, or produces hair that is increasingly thin and short.
The way your hair changes with age depends in part on the genes you have inherited. It is also affected by changes in hormone levels around the time of menopause, as well as in your diet and lifestyle.
Why does hair turn gray?
Your hair color is produced by cells at the base of each hair follicle. These cells produce melanin pigments and feed them through the hair root.
The color of the pigment you produce is genetically determined. Red melanin makes your natural hair color golden, reddish or red. The black one produces brown or black hair. Pale, which is concentrated in the fluffy core of the hair shaft, rather than the outer cortex, makes your natural color more mellow or blonde.
Hair turns gray due to an age-related decrease in the activity of an enzyme called tyrosinase. This enzyme produces melanin from an amino acid called tyrosine.
The age at which your hair loses color is genetically determined and some lucky people can retain their hair tone for a lifetime.
If your hair is gray, then there is still some pigment present in the hair. If your hair is totally devoid of pigment, it becomes transparent and reflects light to make it appear snow-white.
Can hair turn gray overnight?
Stress can cause the life cycles of different hair follicles to synchronize and enter their shedding phase (telogen) together. This results in hundreds of older, more pigmented hairs falling out at the same time, producing rapid and noticeable thinning.
What remains are the finer and less pigmented hairs in the early stages of their current life cycle, which suddenly become more noticeable.
This phenomenon, known as telogen effluvium, can make someone look noticeably grayer in a short period of time - the source of tales about someone turning gray from shock overnight.
Is lack of vitamins and minerals the reason for gray hair?
Although hair is not a living structure, the follicles that produce it contain some of the most active cells in your body. However, as hair is not an essential structure, the nutrients that are in short supply are diverted from the follicles in times of deficiency.
This occurs when the blood capillaries that supply your follicles contract, reducing the flow of oxygen and nutrients to your hair. This is especially common in times of emotional and physical shock. Poor blood supply also contributes to thinning hair that is dull, dull, and stretches.
· Lack of vitamin C can cause hair to be misshapen, tangled and brittle, while a lack of vitamin E, or essential fatty acids, causes hair to dry out and lose shine.
· Brittle hair and patchy hair loss can be a sign of iron deficiency, especially if there are other symptoms of anemia such as paleness, tiredness, and fatigue.
· Patchy hair loss can also be due to a lack of B vitamins, zinc, or vitamin D deficiency, leading to messy hair cycles.
· If you have noticed the loss of the outer third of your eyebrows or the thinning of your eyelashes, you may have an underactive thyroid gland, which can be associated with a lack of iodine. Premature aging is sometimes associated with a lack of vitamins B5, B12, or a copper deficiency.
Of course, everyone's body is different, so it makes sense to consult with your doctor if you have any questions about your health.
What about dietary considerations?
Diet should always come first to improve hair, so select whole grains, fruits, vegetables, nuts, and seeds, which are a good source of vitamins, minerals, and essential fatty acids to nourish your hair roots.
Meats and dark green leafy vegetables are a good source of iron. However, if your hair is thinning, a multivitamin and mineral supplement is also a good idea to protect against nutrient deficiencies.
Before taking supplements, consult your doctor to rule out related problems such as iron deficiency anemia, nutrient malabsorption, and hormonal imbalances such as type 2 diabetes and thyroid problems that may require further investigation.
Garlic has beneficial effects on circulation by dilating small blood vessels and increasing blood flow to the peripheries such as the scalp and nail folds by up to 55 percent. Platelet accumulation decreases significantly after a dose equivalent to half a clove of garlic and lasts for three hours. Some of the ingredients in garlic are as powerful as aspirin in this regard.
You can also stimulate circulation and increase the flow of nutrients to the hair follicles by regularly massaging the scalp with your fingers, at least once a day. Focus on the areas where your scalp seems tightly attached to the underlying bone, to help improve any constrictions in blood flow.
Protein is important
Hair consists primarily of keratin protein, which is produced using amino acid building blocks obtained from your diet.
To maintain a constant supply of protein for your follicles, eat something with every meal, be it chicken, lean meat, fish, eggs, nuts, or beans. If you eat a plant-based diet, you may be more prone to thinning your hair, as some essential amino acids for healthy hair (such as lysine) and micronutrients (such as vitamin B12 and iron) are often difficult to obtain in Sufficient amounts without taking a supplement for vegetarians.
Don't skip meals if you want to enhance your hair, as this puts your body in survival mode to reduce the supply of protein and nutrients to your hair follicles.
Drink enough water
Water is vital to maintain optimal hydration of the hair follicle cells. It also helps the flow of nutrients in and out of the cells of the "inner sea" in which they bathe.
Most guidelines suggest drinking 6 to 8 glasses (250 ml) of liquid (for example, water, tea, and other unsweetened beverages) per day, in addition to eating water-rich foods such as soups, cucumbers, watermelons, and other fruits. and vegetables.