How to Make Your Hair Fluffy and Healthy
Diet | Wash | Oils | Stress | Massage | Hairstyles | Action
Evidence-based. Credit goes to all researchers
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Get gorgeous, fluffy hair that’s healthy and bouncy. Follow the key tips of a hair-friendly diet, daily washing, nourishing hair oils, stress management, scalp massages, and smart hair styling.
Humans on average have around 100,000 follicles on our scalp (Wall et al., 2022). We shed around 100 hairs each day, so don’t be alarmed, if you see these on your bed and in the shower, but if you do start to notice losing a lot more hair, then there may be another underlying cause (Murphrey et al., 2022).
Hair growth increases by a rate of 0.35mm a day which adds to 0.5 inches a month or 6 inches a year (Murphrey et al., 2022).
Fueling Fluffy Hair with the Right Diet😋
Just like how plants get nourishment from the soil, in the form of vitamins and minerals, to grow healthy so too does our scalp need nourishment from the foods we eat for our hair to grow healthy.
| Nutrients | Sources |
| Beta carotene | Kale, Carrots, Spinach, Mango, Watermelon, Salmon, Butter, Cheddar |
| Carbs | Oats, Quinoa, Manuka Honey |
| Green tea polyphenols | Matcha (Green tea) |
| Iodine | Cod, Milk, Plain Yoghurt, Cottage Cheese, Shrimp, Tuna, Eggs |
| Iron | Spinach, Pumpkin seeds, Quinoa, Brocolli, Cacao powder, Tuna |
| Omega 3 fatty acids | Salmon, Trout, Sardines, Anchovy, Walnuts, Spinach |
| Monosaturated Fats | Cold-pressed extra virgin olive oil, Avocados |
| Protein (proline/glycine) | Chicken breast, eggs |
| Selenium | Chicken, Cottage cheese, Eggs, Oats, Spinach, Milk, Yogurt, Bananas |
| Vitamin B2 (Riboflavin) | Egg yolks, Salmon, Tuna, Almonds, Chicken breast, Spinach, Cheese, Milk, Plain Yogurt |
| Vitamin B7 (Biotin) | Egg Yolk, Salmon, Button mushrooms, Peanuts, Almonds, Walnuts, Sweet potatoes, Avocados, Brocolli, Bananas, Milk |
| Vitamin B9 (Folate) | Spinach, Brocolli, Eggs, Beets, Almonds, Walnuts, Bananas |
| Vitamin B12 (Cobalamin) | Tuna, Salmon, Milk, Cheese, Plain yoghurt, Eggs yolks |
| Vitamin C | Kale, Brocolli, Strawberries, Blackcurrent, Kiwi, Lemons, Oranges |
| Vitamin D | ~20 min of midday sun exposure, Salmon, Tuna, Egg yolks |
| Vitamin E | Almonds, Pumpkin Seeds, Mango, Kiwi, Blackberries, Black Currents, Raspberries, Spinach, Brocolli |
| Zinc | Almonds, Pumpkin Seeds, Shrimp |
Beta carotene
Overconsumption of vitamin A can contribute to hair loss, use a nutrition app to see whether your regular diet meets your daily value. The recommended DA (dietary allowance) for adults is 1300mcg/day or (4300 IU, international units), with the tolerable upper limit being 10,000 IU (Almohanna et al., 2018).
Carbs
A severe reduction in carbohydrate intake results in hair loss (Almohanna et al., 2018).
Green tea polyphenols
EGCG is a major component of green tea polyphenols, it can help stimulate hair growth through a proliferating (increase rapidly in number) effect and an anti-apoptotic (prevents cell death) effect on human dermal papilla cells (cells that help with formation, growth and cycling of hair follicles) (Kwon et al., 2007).
In an experimental study, 60 rodents with hair loss were divided into 2 groups. Group A was given polyphenol extract from dehydrated green tea in their drinking water for 6 months while group B (control) received regular drinking water. Results showed that 33% (10 mice) of Group A mice had significant hair regrowth, while no hair growth was observed for group B (Esfandiari & Kelley, 2005).
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Iron
Iron deficiency is the most common nutrient deficiency in the world and is common in women experiencing hair loss. Deficiency is thought to be involved in the premature greying/whitening (loss of pigment) of hair during childhood and early adulthood (Almohanna et al., 2018).
Omega 3 fatty acids
Omega-3 fatty acids are known for their anti-inflammatory effects, in one study 120 female volunteers with hair loss who took a nutritional supplement containing omega-3 fatty acids along with other nutrients, over 6 months had a significant increase in anagen hair (active growth phase) (Braun & Heinrich, 2020).
In another study with both men and women experiencing mild to severe AGA (androgenic alopecia) or male or female pattern baldness took a nutritional supplement containing omega 3 fatty acids along with other nutrients had a significant increase in hair count 6% and hair mass index (density and diameter) 10% (Braun & Heinrich, 2020).
They may also act in a similar fashion to the drug finasteride, by exhibiting inhibition of 5α-reductase, an enzyme which converts testosterone to DHT (dihydrotestosterone) and plays a role in male pattern baldness. While supplementing your diet with arachidonic acid, a type of omega-6 fatty acids acid, found in animal sources such as eggs and fish and may promote hair growth by increasing hair follicle proliferation (rapid increase) (Guo & Katta, 2017).
Deficiency can result in loss of scalp hair and eyebrows, and also lightening of hair (Guo & Katta, 2017).
Protein
Protein is required to produce healthy hair. Protein malnutrition causes hair thinning and hair loss, commonly seen in children with kwashiorkor and marasmus conditions. (Almohanna et al., 2018; Guo & Katta, 2017).
Selenium
Overconsumption can contribute to hair loss. Deficiency is thought to be involved in premature greying/whitening (loss of pigment) of hair during childhood and early adulthood. The recommended daily allowance of selenium is 55 μg for adults, an upper limit of more than 400 μg may cause toxicity. Selenium may also help decrease hair loss in patients with ovarian cancer undergoing chemotherapy (Almohanna et al., 2018).
Selenium plays a role in hair follicle morphogenesis (develops into hair follicles during embryonic development) (Guo & Katta, 2017).
Vitamin B2 (Riboflavin)
Riboflavin deficiency although rare can cause hair loss (Almohanna et al., 2018).
Vitamin B7 (Biotin)
Of the eight B vitamins, biotin is the only one to be produced by the body. Deficiency, although rare is associated with hair loss. The recommended intake of biotin for adults is 30 mcg a day. Raw egg consumption causes acquired biotin deficiency (Almohanna et al., 2018).
Vitamin B9 (Folate)
Deficiency is thought to be involved in premature greying/whitening (loss of pigment) of hair during childhood and early adulthood and is associated with hair loss. The recommended daily intake for adults is 400 mcg with the upper limit being 1,000 mcg. Folate may play a role in growing and increasing hair follicles (Almohanna et al., 2018).
Vitamin B12 (Cobalamin)
Deficiency is thought to be involved in premature greying/whitening (loss of pigment) of hair during childhood and early adulthood and is associated with hair loss. The recommended daily intake for adults is 2.4 mcg, with no established upper limit, due to its low potential for toxicity. Cobalamin may play a role in growing and increasing hair follicles (Almohanna et al., 2018).
Vitamin C
Vitamin C can help with iron absorption so is important for patients with hair loss from a lack of iron (Almohanna et al., 2018).
Vitamin C is also a potent antioxidant meaning it can help fight free radicals and prevent oxidative stress, with oxidative stress being linked to hair loss.
Although dietary antioxidants play a role in fighting against free radical damage high doses of exogenous antioxidants can actually have the opposite effect such as those found in supplements. Antioxidant sources from fruits and vegetables are much safer than isolated, high doses found in supplements (Guo & Katta, 2017).
Vitamin D
Vitamin D can help improve symptoms of 2 types of hair loss androgenetic alopecia (GA) and telogen effluvium (TE) (temporary hair loss from stress). Alopecia areata (AA) is another hair condition in which the immune system attacks hair follicles causing bald patches, multiple studies point towards an association of AA with low levels of vitamin D (Almohanna et al., 2018).
A deficiency in vitamin D is thought to be involved in premature greying/whitening (loss of pigment) of hair during childhood and early adulthood (Almohanna et al., 2018).
Psoriasis is another skin disease which can cause a rash, with scaly patches on the scalp, authors of one study concluded that vitamin D levels may correlate with psoriasis duration (Almohanna et al., 2018).
Animal studies point to vitamin D being involved in hair growth cycling (growth of hair). You are more likely to be vitamin D deficient, the darker your skin tone, as you require a longer period of sun exposure for your skin to make vitamin D (Guo & Katta, 2017).
Vitamin E
Vitamin E can help manage hair loss through its antioxidant properties, helping fight against free radical damage and prevent oxidative stress. Most clinical, studies report that patients with alopecia areata (AA) have increased biomarkers of oxidative stress and a decreased amount of antioxidants (Almohanna et al., 2018).
In one study tocotrienol supplementation, (a form of vitamin E) showed a significant increase in hair number compared to the control. Although over-supplementation of vitamin E has been linked to hair loss (Guo & Katta, 2017).
Zinc
Zinc deficiency can cause Alopecia (hair loss). Hair regrowth can be achieved with supplementation. Zinc may also help with Alopecia areata (AA) and telogen effluvium (TE). There is a strong correlation between zinc deficiency and the severity of AA (Almohanna et al., 2018).
Zinc also plays a role in hair follicle morphogenesis (develops into hair follicles during embryonic development). Deficiency can cause telogen effluvium (TE) and brittle hair (Guo & Katta, 2017.
Supplementation can reverse hair loss for people with telogen effluvium (TE) and zinc deficiency (Guo & Katta, 2017.
In a study of 312 patients with Alopecia areata (AA), male pattern hair loss (MPHL) female pattern hair loss (FPHL) or telogen effluvium (TE), all showed lowered zinc concentrations compared to 30 healthy controls. Zinc supplementation can have a therapeutic effect on patients with AA and zinc deficiency (Guo & Katta, 2017.
The Importance of Proper Washing for Fluffy Hair 🧼
What temperature should I wash my hair with?
Wash your hair with lukewarm water daily to keep your hair clean of dirt and prevent it from being too oily.
Avoid very hot and cold water. Really hot water can damage keratin, a protein that makes up hairs and can strip away the natural oils that keep your scalp and hair healthy.
What ingredients should I look for?
Look for organic and simple ingredients like aloe vera and coconut oil and avoid ones with harsh chemicals.
How often should I shampoo and condition?
When using hair products, you don’t need to shampoo and condition every day, once every 2 days is enough. This will allow your hair to produce its natural oils and give your hair a break from the products.
Over-cleansed hair lacks sebum which makes it harsh, difficult to style and dull (Draelos, 2010).
Frequent hair washing with a well-formulated shampoo won’t damage the hair, so there is no upper limit to the frequency. If you want to you can use your shampoo daily, provided a conditioner is used. Modern, well-formulated shampoos won’t interfere with the mitosis in growing hair and instead may help fragile hair by decreasing the grooming force (Rathi & D′Souza, 2015).
To summarise overcleaning hair may lead to surface damage, while under-cleaning can cause a build of harmful stimuli, but daily washing is still superior in terms of hair and scalp condition, compared to washing once a week (Punyani et al., 2021).
Shampoo
A shampoo’s main focus is to help clean the scalp by removing sebum, desquamates corneocytes (scales) sweat, styling products and dirt. With a smaller focus on beautifying the hair. Although much of today’s shampoos focus on both equally (Draelos, 2010; Rathi & D′Souza, 2015).
Highlights
- Gently cleanses and nourishes fine, thinning hair to help build volume
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Conditioner
A conditioner functions to help minimise static electricity and enhance the hair’s shine, volume, feel, appearance, fullness, lubricity, reflectance and manageability. Increasing the reflectance of light can improve the hair’s shine and colour (Rathi & D′Souza, 2015).
It can help recondition the hair following a physical trauma such as after brushing, heat drying and styling and can also temporarily seal split ends (Rathi & D′Souza, 2015).
Highlights
- Intensive Hydration Conditioner: This SheaMoisture rinse-out hair conditioner instantly detangles damaged hair while infusing with intense moisture
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- KEY INGREDIENTS in this sulfate free Shea Moisture hair conditioner: Manuka Honey, Mafura Oil, Fig Extract
- USAGE: Work this moisturizing hair conditioner through hair from root to ends. Leave on for 3 minutes, then rinse
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- This hydration conditioner is formulated with no sulfates, no parabens, no phthalates, no mineral oil, no animal testing and no petroleum
Drying
When hair is wet it can be stretched by up to 30% of its original length without any damage, but if it is stretched any more than 30% irreversible changes occur until 70%. Stretching past 80% causes a fracture (Sinclair, 2007).
Thus wet hair must be treated gently and should not be combed/stretched, combing wet hair has a higher friction than dry hair and so can cause it more likely to stretch past its breaking point (Sinclair, 2007).
Dry hair increases static electricity creating flyaway hairs, which can make your hair look untidy. Whereas moisture reduces static and frizz (Sinclair, 2007).
When drying hair, it should be gently patted dry with a towel right out of the shower, instead of creating friction by rubbing vigorously.
Nourishing Fluffy Hair with Hair Oils 🥰
The main function of hair oil is to act as an emollient (softening/ soothing effect), but different oils also have other helpful benefits.
Coconut oil
Coconut oil is one of the richest sources of medium-chain fatty acids and contains antioxidants such as tocopherol (Arghya & Mysore, 2022).
The main benefits of coconut oil for hair are (Arghya & Mysore, 2022):
- Can be used as an ingredient in shampoos, as it is a good saponification (soap-forming) agent.
- Has antibacterial properties.
- Has anti-fungal properties.
- Emollient effect – forms a coating over the hair shaft, helping trap moisture.
- Lubricant – makes hair easier to manage/detangle by increasing the slip-in between hair strands and also smoothness and flattens cuticle surfaces which improve health and appearance.
- Prevents protein loss – can penetrate inside the hair shaft, due to its low molecular weight, thus preventing loss of protein.
Highlights
- ✔️ Naturally Nourishing Coconut Oil for Hair – With its unique combination of natural fats, coconut oil helps hydrate hair and nourish the scalp. It’s ideal for use as a conditioner, detangler, or coconut oil hair mask.
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Olive oil
The main component of olive oil is olein, it also contains carotenoids and phenolic compounds. Virgin olive oil is a good source of antioxidants such as flavonoids (Arghya & Mysore, 2022).
The main benefits of olive oil for hair are (Arghya & Mysore, 2022):
- Emollient effect – seals the cuticle and traps the moisture inside although coconut oil is more superior in this.
- Photoprotection – can protect against UVB rays due to its high antioxidants in extra virgin olive oil, while polyphenolic components of olive oil can help reduce UV-A-induced cell damage by fighting against free radicals formed from UV light.
- Antifungal properties – can prevent fungus from penetrating the hair.
- May help with psoriasis – when used in combination with other ingredients such as a ratio of 1:1:1 of honey, olive oil and beeswax. It can help improve symptoms such as redness, scaling, thickening and itchiness. This may be due to its high antioxidant profile and ability to inhibit cell proliferation (rapid increase).
Cold Pressed Organic Extra Virgin Olive Oil
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Highlights
- NOURISH & STRENGTHEN: Our nutrient-rich, biotin-infused treatment can be used as part of your everyday hair care routine or as an intensive deep treatment to prevent damage for strong, lustrous hair with a fresh, invigorating scent
- SMOOTH SPLIT ENDS: This lightweight treatment nourishes split ends and hair follicles for a sleek look; Apply to the ends of hair before you shampoo to soothe and smooth for a healthy, shiny finish that can be air-dried or styled as desired
- SOOTHE DRY SCALP: This rich blend of over 30 essential oils and nutrients deeply penetrates the scalp to increase circulation, combat dandruff, and comfort itchy, sensitive skin while working to strengthen, lengthen, nourish, and protect hair
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Decreasing Stress for Healthier, Fluffier Hair 😰
If you ever wondered why your hair keeps falling out even though you have a healthy diet and apply good quality hair products, the most likely culprit might be stress.
Stress can cause your hair to fall out, and cause hair growth disorders such as androgenetic alopecia (AGA), alopecia areata (AA) and telogen effluvium (TE) (Thom, 2016).
To destress try reading, doing yoga, meditation or practising mindfulness daily.
Ashwagandha is a herbal supplement that acts as an adaptogen, meaning it helps decrease stress levels (Salve et al., 2019; Singh et al., 2011).
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- HEALTHY & DELICIOUS – Ashwagandha is a powerful Dietary Supplemental herb used for thousands of years for its restorative and rejuvenating benefits; Ashwagandha can help alleviate stress, anxiety, fatigue, low energy, insomnia and concentration difficulties
- AYURVEDA – For thousands of years as a rasayana (rejuvenative) and an adaptogenic herb, meaning that it helps the body resist
Achieving Fluffy Hair through Scalp Massages 💆
A study was done on 9 healthy Japanese men with no hair loss, aged between 25 and 46, they used a scalp massage device every day for 4 minutes at 170 rpm. After 24 weeks, results showed an increase in hair thickness (Koyama et al., 2016)
Massaging your scalp for a few minutes each day can increase blood circulation which can promote hair growth and thickness. For added effectiveness massage your scalp with hair oils.
Highlights
- Manual operation. Waterproof. Perfect for various hairstyles from thick to thin, short or long, and no matter wet or dry, even to groom hair of your pets
- Taking shower with this soft shampoo brush makes your hair and scalp cleaner than before. A soft and high-quality hair brush provides you an enjoyable washing experience
- Massaging your scalp in the shower to ease itchiness and soothe scalp stress. Getting a relaxing massage at home and every time you wash your hair
- Ergonomic design perfectly fits in your palm and is easy to hold. Lightweight and stores easily
- Excellent shampoo brush is suitable for who has long and manicured nails, you won’t damage your manicure during washing hair anymore
Getting the Perfect Fluffy Hair Style💈
Some hairstyles can damage your hair and may even cause premature blading. Examples include tight buns or ponytails, hair extensions and tight braids such as dreadlocks and cornrows (Billero & Miteva, 2018).
A well-known example is the man bun style which was a popular one, this style has a constant excessive pulling force at the forehead, causing stress to the root of the hair and leading to mechanical damage to hair follicles. Repeated traction causes repeated follicle damage and eventually hair loss (premature blading) over time (Billero & Miteva, 2018).
This type of hair loss is called traction alopecia (TA) and mostly affects women of African descent who have different forms of tight hairstyles for a prolonged period of time (Billero & Miteva, 2018).
Choose a style where your hair can be free and natural and avoid the need to touch your hair often to avoid transferring dirt and bacteria from your hands to your hair.
Brushing is associated with hair loss. Overbrushing your hair can also damage it, reducing brushing frequency may reduce the amount of hair shed (Kiderman et al., 2009).
Longer hairstyles require more upkeep, which is why most men opt for shorter hairstyles during the summer such as a fade or buzz cut.
Perms, changing your hair colour and styling with heat can damage your hair through the loss of protein.
One study that was done on caucasian virgin dark brown hair that was straightened and dyed caused a 356% increase in protein loss when treated with sodium hydroxide. In hair that was only dyed a loss of 208% was observed (França-Stefoni et al., 2015).
When compared to another treatment with ammonium thioglycolate or guanidine hydroxide, there was a smaller increase in protein loss. Thus for women wanting to straighten and dye their hair, ammonium thioglycolate or guanidine hydroxide should be chosen for the straightening process (França-Stefoni et al., 2015).
Trim
Trimming your hair every month can prevent slipt ends and keep it looking sharp and healthy.
Action to take ✍️
- Have a diet rich in fruits and vegetables.
- Focus on nutrients such as beta-carotene, carbs, green tea polyphenols, iodine, iron, omega-3 fatty acids, monosaturated fats, protein, selenium, vitamins B2, B7, B9, B12, C, D and E and zinc.
- Don’t overconsume nutrients such as beta-carotene, vitamin E and selenium.
- Use a nutrition tracker app to check if your regular diet is deficient or overconsuming these nutrients.
- Wash your hair daily with warm water
- Use a good quality shampoo and conditioner every other day.
- Don’t comb or rub wet hair.
- Pat your hair dry, gently right out of the shower.
- Use hair oils such as coconut oil, olive oil, aloe vera and onion juice.
- Read a book, do yoga, meditate or practice mindfulness daily.
- Take ashwagandha.
- Massage your scalp gently daily for a couple of minutes per day using hair oils.
- Choose a hairstyle that does not pull the hair, let it be natural.
- Avoid touching or over-brushing your hair.
- Trim your hair monthly.
References 🤓
Adeleh Esfandiari, & Paul Kelley. (2005). The effects of tea polyphenolic compounds on hair loss among rodents. Journal of the National Medical Association, 97(6), 816–818.
Almohanna, H. M., Ahmed, A. A., Tsatalis, J. P., & Tosti, A. (2018). The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatology and Therapy, 9(1), 51–70. https://doi.org/10.1007/s13555-018-0278-6
Arghya, A., & Mysore, V. (2022). Hair oils: Indigenous knowledge revisited. International Journal of Trichology, 14(3), 84. https://doi.org/10.4103/ijt.ijt_189_20
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