A Hair is primarily made of a protein called keratin that which is also present in our nails and forms the outer protective layer of skin. Each hair consists of three layers:
1. The cuticles are the outer most layer which is thin and colourless but works as a shield .
2. The cortex is very much the reason for the hair having different color as it contains melanin.
3. The medulla works as light reflector and is the innermost layer.
What is hair loss?
Hair loss and thin or thinning hair is a very common issue and can affect anyone. It is on the rise these days, and although it might not have direct physical effects on your health, but the emotional toll that it carries can be quite significant.
The average adult human scalp contains 100,000 hair follicles. Although the process of hair growth and loss may appear to be straightforward, it actually consists of four separate phases. Anagen, catagen, and telogen, the first three phases, cover the development and maturation of hair as well as the activity of the hair follicles that create individual hairs. During exogen phase that is the final phase, “old” hair sheds, though usually, a new hair is getting ready to take its place. When the locks that fell out is not replaced by new hair, hair loss results. 50 to 100 hairs are normally lost daily by each person. This usually is not noticed because new hair is growing in simultaneously.
The timing of each phase varies depending on factors like age, diet, and general health. There are many varied reasons for hair loss — Aging, Ge netics, chemical allergies, illnesses, and poor nutrition, hormone imbalances, fungal conditions of the scalp, stress, autoimmune diseases, and amoung the many potential contributing variables are dietary deficits.
Depending on a person's sex, numerous types of hair loss may emer ge. Androgenic alopecia, commonly known as male- or female-pattern baldness, is more prevalent in males over 50 and women who actually have already gone through menopause.
Causes Hair Loss
• Genetics
• Stress
• Psychological Conditions like trichotillomania
• Alopecia Areata
• Cancers
• Medications
• Nutritional disorders
• High levels of sex hormones called androgens
• Pregnancy
• Hair Care
• Medical conditions like Thyroid conditions, Scalp Infection, Scalp Psoriasis, Scarring alopecia, STI, etc.
• Pollution
Signs and symptoms of Hair Loss
Hair loss appear in many varied ways, it all depends on what’s the cause behind it. Hair loss can occu r suddenly or gradually over many years. It could be either transient or permanent, based on the root cause of the problem.
• Gradual thinning on top of head.
• Circular or patchy bald spots.
• Sudden loosening of hair.
• Receding hairline.
• Full-body hair loss.
• Scaling patches which have spread over the scalp
• Pain or itching.
Let’s understand what can be done about this issue. You can take some actions along the road to make sure your hair grows in a healthy cycle.
To stop hair loss naturall y, one might experiment with several home treatments and lifestyle changes. Well, the age-old practise of yoga, which yields quick effects, is one such great and really successful, chemical or medication-free technique to easily manage hair fall and other scalp disorders.
We are all familiar with the numerous advantages of yoga for our bodies and our skin . The amazing aesthetic advantages of yoga, however, don't simply apply to the skin; the perfect sequence of poses may also help one feel less stressed, increase blood flow to the scalp, and give them a healthier mane. Yoga asanas for hair growth And thickness or yoga for healthy hair comprises of varied poses which involves forward bend and inversion. When practiced regularly and in the right manner it not benefits in reducing or stopping of hair loss but also turn lifeless hair into lustrous & thick hair.
1.Hastapadasana
• Place your hands at your sides and stand with your feet together.
• Raise both of your arms from the front of your body above your head as you inhale.
• As you exhale, bend your knees while bringing your hands to your toes or grabbing your ankles. To obtain the most advantage when bending down or standing up, keep the head and hands close at all times.
• While holding your breath, try to bring your forehead to your knees while maintaining a straight posture. Hold it for 6 seconds while holding your breath suspended, or hold the position for no more than 2 minutes while breathing normally.
• Hold your hands above your head as you take a breath.
• As you exhale, move your hands in a sweeping manner to the sides..
Limitations / Contraindications
• Hypertension, cardiac ailments
• Pregnancy, peptic ulcers, hernia
• Cervical spondylitis and slipped disc
• Serious eye disorders
• Spinal abnormalities
Benefits
• It helps to stimulate the urogenital, digestive, nervous and endocrine systems.
• It aids in blood circulation to your head.
• It improves your mind balance.
2. Adho Mukhasvanasana
• Come on your palm and feet in a plank position.
• Exhaling, raise your buttocks up, and push your heels towards the floor creating the shape of the mountain with the body.
• Shoulder width distance between Hands are shoulder; hip width distance between feet and should be parallel. Toes point straight ahead.
• Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened.
• Hold the downward dog pose for 5 – 10 long deep breaths.
• Exhale. Bend the knees and release to Balasana – child’s pose.
Limitations/ Contraindications:
• High blood pressure,
• Carpel tunnel syndrome,
• detached eye retina,
• weak eye capillaries,
• dislocated shoulder / shoulder injury
Benefits:
• It stretches the spine, make the chest muscles strong and help in increasing lung capacity.
• Entire body is strengthened more specifically the extremities.
• Provides traction for the spine
• Increment in blood supply to the head region
• Relief from pain in the lower back.
Must Know: Permanent Facial Hair Removal: Effective Home Remedies
3. Vipritkarni
• Lie down on your back with your hands at the sides.
• Exhaling, using your hands support at your lower back lift your legs up slowly and hold a steady pose.
• Depending on your practice level and comfort stay in the pose from a few second to 1 or 2 minutes breath to be kept normal throughout.
• Breathing in bring your hips down with the help of your hands and come back to the beginning position.
Limitations / Contraindications:
• Hypertension, cardiac ailments
• Pregnancy
• Respiratory disorders
• Spinal disorders
• High myopia, glaucoma, serious eye disorders
Benefits:
• It regulates your blood flow.
• The numerous organs of the body atop the waist, particularly the crucial endocrine glands, benefit from the increased flow of blood in the upper part of one's body, particularly the thorax, the neck, and the head.
4. Sarvangasana
• Lie on your back with legs together and hands on the respective sides.
• While exhaling, raise your legs up together, toes pointing towards the ceiling. The knees remain straight. Use your hands to support your body at the back to maintain the balance.
• The chin is to be locked in the jugular notch.
• Maintain this pose for a few seconds or as long as convenient but not longer than two minutes, the breathing slow, rhythmic and natural.
• To release the pose slowly bend your knees, then, as you inhale, lower your hips towards the mat, releasing your hands from back, assume the starting position.
• Take a few deep breaths to compensate for the reactions of head low and hips high posture.
Limitations/Contraindications:
• Hypertension, cardiac ailments ( Join Our Cardiac & Hypertension Yoga Workshop )
• Pregnancy
• Respiratory disorders
• Cervical issues/injury/trauma
• High myopia, glaucoma, serious eye disorders
Benefits:
• Thyroid, parathyroid, and pituitary glands function are improved.
• There are positive improvements in your vasomotor function as a result of the increased blood flow to your upper body, particularly to your thorax, neck, and head.
• Best yoga asana for hair growth as there is increased blood flow towards the Head.
1. Anulom Vilom
• Take a seat in any meditative position, such as Padmasana or Sukhasana.
• The spine must be straight.
• Cover the right nostril with your thumb. Breathe in for two seconds through your left nostril. Next, close both nostrils and continue to hold your breath for 4 seconds.
• Continue to block the left nostril while opening the right one. Exhale for two seconds through your right nostril. Now take a 2-second breath through your right nostril. Hold your breath for four seconds while blocking both nostrils. Release the left nostril while keeping the right nostril closed. Exhale via your left nostril for two seconds. Close off both nostrils. For two seconds, suspend your breath. This concludes the current round.
• Restart the cycle, this time breathing in via your right nostril. Repeat a maximum of ten times. With repeated practise, try to raise the inhalation and exhalation numbers. When holding the breath for twice as long, try to keep the ratio of equal counts for inhalation, expiration, and suspension constant.
Limitations:
• Cardiac, Blood pressure patients and pregnant women should not hold their breath while doing this pranayama just kee p inhaling and exhaling.)
Benefits:
• The two nadis Ida and pingala are balanced which aids in alleviating toxins and free radicals from the body.
• Alternate breathing technique is very useful and when done regularly thoroughly cleanses the entire nervous system.
• Benefits the scalp health, you are relaxed and promotes hair growth.
2. Kapalbhati
• Sit in any meditative pose sukhasana, padmasana etc.
• Place the palms of your hands on your knees, face down, with your chin parallel to the ground and your spine straight. Take a few deep breaths and relax.
• Now breathe in and out through your nose using the Kapalabhati technique, which involves a quick, forceful expulsion followed by a gentle inhalation. The number of breaths taken in and out should be equal. Verify that there is no aware movement in your chest or stomach. (Slight motion is normal; however, avoid doing it consciously.)
• Initially, do 10 rounds in one sitting
Benefits:
• By encouraging a healthy oxygen supply and lowering free radicals, this treatment aids in the removal of toxins from the kapal, or entire head or face region. It promotes hair growth.
• An increase in blood flow and oxygenation throughout the entire head region.
• Benefits thyroid function and lymphatic system; soothes the mind and helps remove accumulated tension; cleanses the neurological system.
Diet – Yoga for Hair Growth and Thickness
• Consuming foods high in protein on a daily basis is essential for good hair. such as almonds, peanuts, cottage cheese, milk products, lentils, beans, and dairy products.Folate, iron, and vitamins A and C are abundant in spinach and are crucial for hair growth. Together, they contribute to a healthy scalp and mane. They maintain moisture in your hair to prevent breakage.
• Citrus fruits should be a part of your diet since your body needs vitamin C to absorb iron.
• The carrot promotes hair growth.
• Vitamin A, which is abundant in sweet potatoes, helps prevent dry, brittle hair. Sebum, an oily fluid produced by the glands in your scalp, prevents hair from drying out. Other orange veggies including carrots, pumpkin, cantaloupe, and mangoes also contain beta carotene.
• Avocados are a good source of vitamin E. By preventing oxidative stress, which can cause hair loss, this an tioxidant aids.
• Nuts are a great source of vital fatty acids, vitamin E, zinc, and B vitamins, all of which are crucial for hair growth and have a number of other health advantages.
• Vitamin E and other elements found in abundance in seeds may help hair grow. Omega-3s, which are found in several seeds and have been connected to hair
• Beans are a fantastic source of protein, iron, zinc, and biotin, all of which are necessary for healthy hair.
Read More: Why Should I adopt a Sattvik diet
Other Home Remedies for Healthy Hair
• Head Massage with Bhringraj Oil
Bhringraj Oil (the eclipta alba) prevents hair fall. Consisting of ample of nutrients, which is passed on to the hair and scalp when massaged with it. It contains lots of vitamins and minerals which prevents split ends and hair breakage. It also has a very calming and relaxing effect on the mind keeping down the stress hormones. Bhringraj has antifungal and anti bacterial properties and can cure dandruff and dry scalp issues. This oil promotes hair growth.
• Natural Shampoo Recipe
Soap Nuts (Reetha) contains saponin a natural cleansing agent. It is used as a shampoo which thoroughly cleans your scalp and hair which also has a mild refreshing natural scent.
Tie 3-4 soap Nuts in muslin cloth, keep it in a pan filled with 1 cup of water and bring it to boil. Reducing heat simmer for 10mins. Add some more water and simmer for further 10mins. Remove it from the flame and let it cool down. Later squeeze the water out from the bundle of soap nuts until the soapy suds come out. Rinse with little water and squeeze the bundle again, collecting the soapy solution. It is in this soapy solution add 1tsp of amla powder and 1tsp of shikakai powder to make it into a shampoo. Apply this shampoo to your hair and scalp massage it and let it stay for 5mins and then rinse it thoroughly. Your can use this shampoo once or twice a week.
• Starch Water Rinse
Starch Water works wonder for your hair. It can be prepared in 3 ways namely;
1. Soak uncooked rice in water for 30mins the drain the starch water in a bowl.
2. Drain the boiled rice water in a bowl
3. Ferment the cooked rice in water for 2 days and then strain the water in a bowl.
Now understand the usage of rice water, wash your hair with a mild shampoo and rinse them properly with water then apply starch water from roots till the ends and massage your scalp and leave it for 20mins, later rinse it thoroughly with water and pat dry your hair with cotton cloth.
Rice water has amino acids which help in regeneration of hairs. Vitamins B, C and D aids in Hair Growth. Protein in rice water balance the moisture in our hair. Inositol in rice water increases strength of the hair. Rice water looks simple but hold essential elements which enhances hair quality.
• Onion and curry leaves hair mask
Take few onions in a mixer and make a paste using little water then take fistful of curry leaves and make paste of it too separately. Then mix both the paste together and apply it to your scalp and hair. Leave this mask for 1 hour then wash it with a milk shampoo. You can use this mask once a week and see wonders in your hair health.
Onion contain dietary sulphur which help with production of keratin and other enzymes in the scalp promoting healthy hair growth. Curry leaves are full of antioxidants which makes hair stronger and reduces greying of hair.
• Appreciation and simple care daily for your Hair
Just remember how you care for your body you need care for your hair in the same manner. Stop styling your hair too much and appreciate the texture, the look, the fall of your hair. Remember to comb your hair gently. Keep changing partition of your hair. While drying your hair don’t use electric equipment’s instead either air dry them or use cotton cloth to pay dry your hair. Use Home made products like onion mask, aloe Vera mask, etc. or chemical free products for your hair care.
Yoga asanas for hair growth and thickness needs to be practiced on a daily basis to help alleviate hair related issues. Your hair will become thick, lustrous and healthy it’s roots will become stronger.
Yoga practice really helps in reducing stress, anxiety and digestion related issues that are directly or indirectly responsible for hair related issues.
However, besides yoga asanas for hair growth and thickness, one must incorporate healthy lifestyle, healthy eating habits and a proper and natural hair care regimen to maintain hair health.
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