Basic Guidelines for nourishing the scalp

1. Diet 

• Nourish Bone Tissue 

According to Ayurveda, hair is the by-product of bone metabolism, so your diet must nourish the bone tissue. At the same time, your diet must also purify the fat tissue, because healthy bone tissue depends on healthy fat tissue (As per Ayurveda, there are 7 tissues, and each tissue derives a portion of its nutrition from the previous tissue).  

• Include more Sweet and Bitter taste 

  • Sweet taste is anabolic and hence promotes hair growth naturally, so it should be added to the diet in the form of complex carbohydrates like dates.

  • Bitter taste strengthens the bones, so to improve hair quality, food articles that are bitter in taste should be added to the diet. 

Hence, eating more sweet, juicy fruits, cooked greens and leafy green vegetables with a bitter taste will help. Also, seasoning the vegetables with equal parts of fenugreek, cumin, turmeric, and coriander sautéed in ghee will purify the fat tissue. 

• Importance of Good Digestion  

Disturbance in digestion can also lead to premature greying of hair and weaken the hair roots because the nutrient absorption will be hampered, so one should take precautions to maintain healthy digestion.

• Foods Good for Hair 

  • White Sesame seeds 

  • Fresh Coconut 

  • Green vegetables 

  • Whole Grains 

  • Dates  

  • Raisins 

  • Yoghurt 

  • Sprouted mixture of beans 

  • Nuts and seeds

  • Healthy fats such as ghee or unrefined oil.

• Nutrients for Regular intake 

  • Protein - Protein is the building block of hair; therefore, it is important to ensure that you have enough protein in your diet. Include pulses, tofu, yoghurt, milk, and fish in the diet.  

  • Iron - Iron is an essential mineral that your hair cells require. In fact, a deficiency of iron in the body may cause hair loss. When your body is running low on iron, oxygen, and nutrients are not getting transported to the hair roots and follicles adequately, which can inhibit growth and make your hair strands weak. So you should take pomegranate, beetroot, dates, and figs in your diet.  

  • Vitamin C - Your body requires Vitamin C for iron absorption. Vitamin C is also required for the production of collagen, which makes capillaries that connect to the hair shafts strong, thus ensuring a regular supply of nutrients and quick hair growth. Include berries, cherries, lemon, and oranges in your diet to get your daily dose of Vitamin C.  

  • Omega-3 fatty acids - Omega-3 fatty acids nourish the hair and support thickening. Since your body cannot produce these healthy fats, you need to derive them from your diet. Almonds, walnuts and fish like salmon and sardines are really high in Omega-3 fatty acids. Similarly, flaxseeds can serve as a mid-meal healthy snack while also supplying the essential fats to your hair.

  • Biotin - Whole grains are rich in biotin along with iron, zinc and B vitamins. Biotin is required for cell proliferation and plays an important part in producing amino acids (protein), which are required for your hair to grow.  

  • Vitamin A - Drink carrot juice every day for quick hair growth. The hair contains the fastest-growing tissues in the body, and vitamin A is required for the growth of every cell. It also helps the scalp in producing the natural sebum oil, which keeps it and the roots healthy to boost hair growth.

  • Vitamin E - Vitamin E improves the blood circulation and helps the follicles work more efficiently to promote hair growth. It also maintains the oil and pH levels balance, which, if exceeded, can clog the hair follicles and stop hair growth. Avocado is a great source of Vitamin E, and it is also rich in the heart-healthy monounsaturated fats. 

2. Importance of Proper Sleep for Healthy Hair 

One should retire to bed before 10 p.m. and should finish dinner two hours prior to sleep. Having a glass of warm milk (an hour after dinner) is always found to induce good quality sleep and nourish the body. Lack of sufficient sleep can lead to poor health of hair.

3. Manage Your Stress for Health Hair 

Everybody faces high levels of mental and emotional stress due to fierce competition in today's life of modern times. Living regularly in such a state of stress can lead to excessive falling, premature greying, and a dry, dull-looking and lifeless appearance of hair. One should practice regular Yoga, deep breathing and meditation to combat stress.  

4. Herbs for hair health  

• Brahmi (Bacopa monnieri) helps calm the mind and nervous system, pacifies Vata and is very nourishing for the hair. It helps promote hair thickness.  

• Bhringaraj, which translates to "king of herbs," is a Pitta-pacifying and nourishing herb for the hair.  

• Neem is good for Kapha hair; it has purifying and cleansing properties. 

• Mandookparni (Centella asiatica) strengthens the hair roots and alleviates stress.  

• Ashwagandha (Withania somnifera) helps stimulate hair follicles and promotes growth, helps retard premature thinning and greying.  

• Yashtimadhu (Liquorice) soothes and conditions the scalp. 

• Jatamansi (Nardostachys jatamansi) helps balance oil production and replenishes the hair and scalp. 

• Japa pushpa (Hibiscus rosa-sinensis) is cooling and helps maintain hair colour and vitality. 

5. Hair care techniques  

For healthy and strong hair, regular care in the form of oiling, hot fomentation, hair packs, etc, is needed. This works as a nutrition for hair as they are continuously exposed to harsh environments, pollution, heat, air, etc. These techniques can be considered as simple Ayurvedic Hair Spa techniques. These are: 

1. Head Massage 

2. Steaming 

3. Hair wash 

4. Conditioning 

5. Hair Pack 

Head massage, hair wash and conditioning are recommended at least 2 times a week. To ensure healthy, soft & shiny hair, steaming and hair pack are recommended to be done once a month.