Our hair is made up of several layers of protein which is also known as keratin, and it grows from the hair follicles just right underneath the scalp. A healthy scalp ensures healthy hair growth, producing a strong hair structure that is shiny, moisturised, and not easy to fall off. 

When it comes to hair loss or alopecia, many would have thought it only happens to elderly people, but they are wrong. Believe it or not, hair loss can hit as early as in our 20s for a multitude of reasons, but they are mostly non cicatricial and reversible. 

Our hair is something people usually take for granted until they start losing it, but it is never too late to start practicing hair loss prevention. Here are a few simple tips to get into throughout the year to prevent and restrict hair loss.

Investing in specialty hair care products

Most ordinary hair care products consist of strong chemicals that are harsh on the scalp, which will ultimately result in hair loss. Investing in high-quality hair products can help to keep hair healthy and promote hair growth. Hair products that are specially formulated as a preventive solution for specific hair concerns like hair loss do help soothe scalp irritation, reduce scalp inflammation, and stimulate hair growth. 

Having a well balanced diet

What you eat is what you become, eating a well-balanced diet that is rich in protein and nutrients can help reduce the risk of hair loss, and also promote optimal hair growth. Consuming more protein will help our body to produce more keratin which protects and strengthens the structure of our hair. 

Consume multivitamin supplements

Multivitamins are supplements that contain many different vitamins and minerals to help fill in the potential gaps in the diet of what people may have missed from their meals.  

  • Vitamin A, B, C, and D are essential in prolonging the life cycle of hair, rejuvenating the cells to increase the growth rate of hair, as well as helping the scalp produce more sebum which acts as a protective layer to shield the scalp and hair. 
  • Minerals like iron, zinc, and selenium are also responsible for preventing hair loss and support healthy blood supply to revitalise aged cells in the body.

Avoid wearing tight hairstyles 

Traction alopecia is probably the easiest one to prevent by just avoiding excessive hair management with tight hairstyles. The key here is to keep the stress on the hair follicles as low as possible.

  • Hair braiding is one of the most damaging styling techniques for hair health. Braids that are too tight will put immoderate tensile stress on the hair follicles which will gradually weaken them and eventually lead to hair loss. 
  • Ladies are suggested to regularly change their hairstyles alternating between braids, ponytails, or just wearing the hair down. 

Have a regular scalp treatment

Preventing hair loss is always more effective than treating the issue when it happens. Regular scalp treatments in salons or using hair masks at home are among the most effective hair loss prevention practices.

A scalp treatment is usually based on scientific research for the purpose of improving the condition of the scalp, providing a healthy environment for your hair growth.

Avoid hot showers

Hot showers are warm and comfortable but can be more damaging to our hair than we know. Water at high temperatures can wash away the essential oils that protect our hair and scalp, therefore causing inflamed and dry scalp which will eventually result in hair loss. 

Share with us if you have any better tips to prevent hair loss in your early 20s in the comment section below!

Our gut, or digestive system, is an important part of our body that breaks down all foods and extracts the nutrients to deliver throughout the body. A healthy digestive system also also enhances the nervous system and promotes healthy hormones which ultimately ensures overall health. Poor gut health might cause stomach disturbance, weight change, food intolerances, and maybe even skin irritation. One could always improve and maintain their gut health by simply making some changes in their food consumption and lifestyle. Here are 7 ways of how to do it:

1. Change Your Diet

Consuming a variety of wholefoods and cutting down taking processed foods is the most fundamental change to improve gut health.  Fiber rich foods such as whole grains, fruits, and vegetables can help to get things to move more smoothly throughout the guts. Fibers can only be digested by certain bacterias in the guts, consuming more fiber can help promote their growth to improve digestion. Avoid processed foods and products that contain high amounts of caffeine or alcohol as they are not healthy for the guts in the long run. 

2. Consume Probiotic Products

Probiotics are the microorganisms that are found to promote gut health by supporting the growth and balance of digestive cells and bacteria in the intestines. Probiotic products can be found in a variety of cultured milk drinks, yoghurt and kefir that can be often seen in grocery stores. Fermented foods such as miso, kimchi, and sourdough bread also contain probiotics to help ease digestion. Take appropriate consumption of probiotic products daily to ensure optimal gut health. 

3. Oral Cleanliness 

Oral hygiene does more than just keeping teeth and gums clean, but also keeping the guts healthy as well. People with bad oral hygiene are more likely to suffer from inflammation in their guts. According to MDPI, the bacteria in our mouth can result in gut disease that is far worse than gut inflammation. This is why professionals often suggest people clean their mouth before consuming every meal. 

4. Having Enough Sleep

The gut serves us more than just digesting food, it also helps to regulate the overall vital process by connecting to some of the most important nervous systems. Sleep and appetite do correlate with each other as it regulates the hormones that help us decide whether or not to be hungry. The number of microbes that help us digest foods can be increased while we are sleeping. Thus, sleeping reflects in our food cravings, digestion, weight gain and our satiety feeling to food. 

5. Exercise Regularly

Exercise promotes healthier cardiovascular health and results more efficiently in weight management. The intestines consistently contract and relax during exercise, this will increase the efficiency for the wastes to pass through the digestive system. Cardiovascular exercise also helps to boost the growth of butyrate, a bacteria that produces fatty acid. Butyrate can reduce the risks of having gut inflammation and also preventing gastrointestinal disorders such as constipation. It is recommended to perform at least a 75-minute cardiovascular exercise per week to stay in great shape.

6. Quit Smoking 

Fist crashing cigarettes for quit smoking concept

Smoking contributes to every harm to the human body. Aside from lung health and liver disease, smoking also hurts the gastrointestinal system. Smoking causes Crohn’s disease, an inflammation phenomenon that occurs in the digestive tract. People who suffer from Crohn’s disease are likely to experience abdominal pain, diarrhea, malnutrition, and unexpected weight loss. In serious cases, Crohn’s disease might cause life-threatening symptoms like stomach cancer.  It is advisable that smokers who suffer from digestive issues quit smoking as soon as they can before things turn out to be worse.

7. Pay Attention To Medication

Medications are formulated to treat diseases and improve recovery, however, overdosage might result in the other way round. Antibiotics are formulated to kill bacterias, like a double-edged sword, antibiotics can kill off good and bad bacterias. On the other hand, laxatives are intended to treat constipation by flushing off everything from the intestine. Antibiotics and laxatives can interrupt the sustainability of gut microbes. Excessive consumption can cause serious intestinal infections and dehydration which probably lead to permanent internal organ damage. People who need medication are advised to seek professional consultancies from their doctors.