How To Avoid Hair Fall
Hair fall (aka hair shedding) is a common concern, and while it’s normal to lose 50–100 hairs per day, excessive hair fall may indicate a problem. Here’s a practical and science-backed guide to avoiding or reducing hair fall.
🧠 Common Causes of Hair Fall
| Cause | Description |
|---|---|
| Nutritional deficiency | Low iron, vitamin D, zinc, protein, or biotin |
| Stress (telogen effluvium) | Emotional/physical stress can trigger shedding |
| Hormonal imbalance | Thyroid issues, PCOS, postpartum changes |
| Poor hair care | Heat, chemicals, tight styles, rough handling |
| Medical conditions | Anemia, autoimmune disorders, scalp infections |
| Medications | Certain drugs (e.g., antidepressants, blood thinners) |
| Genetics | Can cause gradual thinning (different from shedding) |
✅ How To Avoid Hair Fall
1. Eat a Hair-Friendly Diet
Hair health begins with nutrition. Focus on:
- Protein – Hair is made of keratin (a protein)
- Iron – Prevents anemia-related hair loss
- Zinc, selenium – Vital for scalp and follicle function
- Biotin (B7) – Supports strength and growth
- Vitamin D – Low levels linked to increased shedding
- Omega-3s – Reduce inflammation and dryness
🥦 Best foods: eggs, leafy greens, fish, nuts, seeds, legumes, avocados
2. Use Gentle Hair Products
- Choose sulfate-free, paraben-free shampoos
- Avoid daily shampooing if your scalp isn’t oily—2–3x/week is often enough
- Use lightweight conditioners and deep condition weekly
3. Handle Hair with Care
- Comb gently (use a wide-tooth comb, especially when wet)
- Avoid tight hairstyles (like braids, ponytails, or buns that pull)
- Use soft towels or a cotton T-shirt to dry hair
- Sleep on a satin or silk pillowcase
4. Reduce Heat & Chemical Exposure
- Minimize use of:
- Flat irons, curling wands, blow dryers
- Hair dyes, bleach, relaxers, perms
- Always use a heat protectant spray before styling
5. Oil & Massage Your Scalp
- Oils like coconut, castor, rosemary, and argan help nourish the scalp
- Massage gently for 5–10 minutes, 2–3 times a week
- Increases blood circulation and promotes follicle health
6. Manage Stress
Stress is a major trigger for hair fall (telogen effluvium). Reduce it by:
- Exercising regularly
- Practicing mindfulness, yoga, or meditation
- Ensuring 7–9 hours of sleep per night
7. Avoid Over-Brushing or Over-Washing
- Too much manipulation can weaken hair
- Keep hairstyles simple and avoid daily washing unless needed
8. Try Natural Remedies (optional)
Some people find benefit in:
- Aloe vera gel – Soothes the scalp and conditions hair
- Onion juice – High in sulfur (though the smell may be intense!)
- Green tea rinses – May reduce DHT and improve scalp health
9. Consider Supplements (with medical advice)
- Biotin (if deficient) – 2,000–5,000 mcg daily
- Vitamin D
- Iron (if anemic)
- Multivitamins – Especially ones with zinc, B12, and folic acid
- Popular brands: Nutrafol, Viviscal, or collagen powders
10. Consult a Dermatologist If:
- Hair fall is sudden or excessive
- You see bald patches or scalp irritation
- It’s affecting your confidence or well-being
They may suggest:
- Blood tests (thyroid, iron, hormones)
- Topical treatments like minoxidil
- Prescription options (finasteride, spironolactone)
- PRP therapy or other advanced options
🧴 Sample Weekly Hair Routine to Reduce Fall
| Day | Action |
|---|---|
| 2x/week | Wash with mild shampoo + conditioner |
| 1–2x/week | Scalp oiling + massage |
| Daily | Light leave-in + gentle combing |
| Weekly | Deep conditioning or protein treatment |
| Nightly | Satin bonnet/pillowcase, loose hairstyle |