Friends, hair fall and hair loss are one of the most common problems in our India. Why? Because an average person does not even know the basics of hair care. What basic things should be taken care of in the diet? When should we not go out in the sun? How to wash hair? How many times should shampoo be done? How much hot water should be used? And what does Ayurveda say about these things? In today's video, we will know what are the 7 most important factors to stop hair fall.
And the good news is that these 7 factors are 100% under your control. You just have to fix them. If you have hair on your head and you want that hair to stay intact, then do watch this video till the end. In the next 15 minutes, you will know all the fundamentals of hair care in this video. And every adult should know the fundamentals of hair care. So keep watching this video. It is going to be full on adult content today. First of all, friends, it is important to take a look at the structure of human hair.
Whether the hair is on the body or on the head, its structure is the same. Broadly, a hair has two parts. The root and the shaft. So the root of the hair is rooted just below our skin surface. In the middle layer of the skin. And the source of the root of every hair is a hair follicle. Consider this as the container of the hair root. Just like a plant grows from a jug. Just like that.
So these follicles have stem cells in them. And the specialty of stem cells is that they divide very quickly. To form new cells in the hair. And as these new cells are formed, the old hair cells are pushed upwards. And hair grows on the surface of the skin. And the upper part of the skin is the shaft of the hair. So this is the shaft of the hair. This is the visible portion of hair. The hair that we see.
When we say hair, we are basically calling the shaft of the hair. Now you see these hair cells in the shaft. After coming out of the skin, they have been cut off from the nutrients. And that's why the cells have died. And their keratinization happens. Keratinization is basically that these cells are surrounded by a protein called keratin. Which gives structure and strength to these cells. In fact, 95% of our hair structure is composed of keratin. Basically, hair is a kind of protein.
Not completely, but a good approximation. So this basic knowledge should be of every person of their hair structure. Now the question is, why does hair fall happen? Why does hair fall happen? Hair loss. Why do these hairs fall? Being disappointed. And how can we keep them happy? Friends, broadly speaking, there are three factors of hair fall.
These are your lifestyle factors, environmental factors, and genetic factors. Because of these factors, there is a negative effect on our hair. Either at the shaft level or at the root level. Leading to poor hair health. And after that, hair fall. Let's talk one by one. First, lifestyle factor. Friends, lifestyle. In simple words, your day-to-day living and eating.
If this is not right, then your hair health will definitely suffer. Whether you put coconut on your head or laurel. It doesn't matter. Friends, whether you have fat loss or muscle gain. Whether your skin health or hair health. The foundation of all these things is your lifestyle. Your stress levels. Your diet. What things to pay attention to in the diet?.
First, your protein intake. See, the role of protein is in your muscle building and maintenance. In physical fitness, it has the most important role. But at the same time, protein gives amino acids. Which are the building blocks of our body. Including keratin. Which we just understood. 95% composition of our hair. Our hair is basically protein.
So, if your diet is deficient in protein. Then your hair will be weak. They will be weak and brittle. Their texture will be dull. And basically, they will fall easily. Basically, they are just looking for the reason to fall. Oh, he kicked me so hard. I can't take this anymore. Till now, I have told the importance of protein in the unread video.
What are your daily protein requirements? How much protein should be in your diet? But if there was a lack of another reason. To take protein seriously in life. Then here it is. Protein will improve your hair health. And reduce your hair fall. In 2017, there were many surveys. Where it was seen that 73% of Indians have protein deficiency in their diet.
And that doesn't surprise me. 90% of people don't even know what their daily protein needs are. People don't even know about their bodily needs. Life is just going on. There is no use. It's just fun. Your body needs 0.8 grams per kg of protein daily. This is the minimum to avoid protein deficiency. Minimum health requirements.
If your weight is 70 kg. Then there should be at least 56 grams of protein in your diet. In my experience as a fitness coach. I have seen that people who have lost weight in life. There is no use. In their diet, protein intake is 25-30 grams daily. Especially if they are vegetarian. A person is eating 25 grams of protein in their diet. And he is asking how to lose weight.
How to stop hair fall. How to lose weight. How to gain muscle. Wow my lion. I have done a detailed video on protein. I will link it below. You will definitely see it. Later. Let's move on.
Second in the diet. Vitamins and minerals. Friends, minerals and vitamins are such a basic thing. If there is a deficiency in it. Then it is life-threatening. The system of this body. Utterly complicated. To run smoothly. Micronutrients play a very important role.
Your metabolism. Your immunity. Your hormonal balance. Your hormonal production. Your brain. Your nervous system. Your mood. Your mental health. These micronutrients are the same minerals and vitamins.
About which we had studied in primary school. But then you did not pay attention. Then you were playing with your pencil. So today we pay attention. If we talk about minerals. Then two minerals are especially important. For hair health. Zinc. And iron.
In non-veg. You will get these. Meat. Fish. And eggs. And in veg. You will also get easily. These legumes. Beans.
Green leafy vegetables. Nuts. And seeds. If we talk about vitamins. Then two vitamins are especially important. For hair health. Vitamin A. And vitamin D. Vitamin A is present in large quantities.
In eggs. Dairy products. Your milk. Yogurt. Paneer. Green leafy vegetables. And apart from that. There are a lot of orange and yellowish vegetables. If we talk about vitamin D.
Then this is important. In today's date. A lot of people are deficient in vitamin D. People do not even know. But they are deficient. I have made a detailed video on this. I will link it below. But almost every person needs to supplement vitamin D. For healthy D levels.
Because we do not get enough in diet. And we do not sit enough in the sun. This is true for almost everyone. Apart from vitamin A and D. B vitamins. Basically your folate and biotin. These are also very beneficial for hair health. And these are also found in non-veg. In eggs.
If we talk about vegetarians. Then green leafy vegetables. Your legumes. Beans. Mushrooms. And soya beans. Here you must be seeing a pattern. Many food items are common in every category. Your eggs.
Green leafy vegetables. These are dangerous all-rounder things. Which should happen in your diet. There is nothing new. Many times you have heard this before. We have talked about diet. In lifestyle factors. Next. Your stress.
Very important. Stress is such a thing. Which is not visible. It cannot be measured. But it is a real thing. And that is why it is the most dangerous. Research clearly shows that. When your stress hormone. That is cortisol.
Is increased. Then it directly leads to. Increased hair fall. And reduced hair regeneration. And not only this. Increased stress levels. Our body's system. Is negatively affected in many ways. Premature.
Grey hairs. Early. Ageing. Fat burn. Is reduced. Muscle. Is reduced. And so on. And so on.
And so on. And so on. And so on. Muscle Ländern. Is reduced. And so on. Muscle is lost. Is increased. And the stress levels.
Are directly related to. Your lifestyle. How you are living your life. As a human being. Or a machine. If. If you are living like a human being. Which means. Good sleep every night, good social life.
Nutrient rich diet, healthy work life balance. Regular exercise. Then au tomatically. Your stress levels. Will remain within a healthy range. And if. You are looking. For a step by step. coaching program to transform your body and lifestyle, to fix your diet, to improve your.
Health markers, and to integrate regular exercise into your life, then check out my online coaching details at hypertrof.com slash coaching, link will be in the description along with a coupon code for a special discount. Okay, one important thing remained in the lifestyle factor, smoking. A research review took place in 2021, in which the data of 32 studies were analyzed together and the conclusion was clear that smokers have a higher rate of hair fall and hair loss compared to non-smokers. And the reason for this is also clear, due to smoking, the blood supply to your hair follicles decreases.
So this was about the lifestyle factors, now let's talk about the environmental factors. Environmental means those factors that cause physical or chemical damage to your hair, either at the shaft level or at the root level, due to which your hair becomes weak and starts breaking, falling and falling at times. The first one in this is UV radiation. Friends, the UV radiation that occurs in sunlight, its excess exposure can damage your hair proteins, due to which your hair becomes dry, weak, brittle and hair fall increases. So does this mean that you should not go out in the sun? No, not at all.
Everything is fine. There is a right time for this. In fact, early morning sun exposure is recommended for 15 to 30 minutes for healthy circadian rhythm. I have also said this many times in my videos, early morning sun exposure. Here we have to stay away from the highest intensity sunlight with the strongest UV radiation. And you will experience this between 10 a.m. to 4 p.m., which is called Ghani Dopehri. Of course, how much UV radiation there is in the sunlight, at what time, will depend on your geographical location, on your latitude, on your altitude. If you live at higher altitudes, then the levels of UV radiation there will be more than average.
But if it is not possible for you to avoid this sun exposure, if you must expose your hair to direct sunlight for long periods of time, then I would recommend that you wear a cap or a hat in the harsh sun to protect your hair. Next, heat damage. Friends, high temperature exposure to the outer layer of our hair. It can damage the outer layer of the shaft, due to which they become weak and break easily. And almost everyone is making this heat exposure mistake. By using devices like hair dryers or curling irons. You should not use a hair dryer at the hottest temperature. It also has a normal temperature mode.
Use that. It will take 5 minutes extra to wash your hair, but your hair will thank you for it. Similarly, do not use hot water to wash your hair. Water should also be of normal temperature, room temperature. Not too hot, not too cold. In fact, this is also said in Ayurveda. There is a Shloka in Ashtang Hridyam, which means that pouring warm water below the neck bestows strength. But the same above head results in loss of strength of your hair. Next factor, incorrect washing.
That is, what is your hair washing strategy? Which shampoo are you using? And how frequently are you using it? Daily shampoo usage. Which can damage the hair of many people. Similarly, the type of shampoo is also important. I would like to do a simple classification here, two types of shampoos. Sulphate-free shampoos and sulphate-based shampoos. A very trendy advice is going on these days.
That use only sulphate-free shampoos. Sulphate is bad for the hair. But that's not true. It depends on your hair type. If the level of natural oil in your scalp is already high. Then the sulphate shampoo can be of no use to you. To keep your head clean and control your oil levels. On the other hand, if you have naturally drier scalp, sensitive scalp. Then in this case, you have to preserve your natural oil levels.
And in these situations, sulphate-free shampoos will be more beneficial for you. See, the main use of shampoo is to clean your hair, to clean your scalp. And the detergents present in the shampoo, they clean your hair. But at the same time, they also clean your natural protective oils. So it will depend on your scalp type. How many shampoos should you use in a week? Again, it's a very individual thing. It depends on your lifestyle. If you are exposed to dirt, pollution and lots of sweating every day.
Then shampooing will suit you more at a higher frequency. But a general recommendation would be to shampoo at least two to three times a week. Two times per week is the bare minimum that everyone should do. And I have seen in practical experience that most people's hair are best at three times per week shampoo. I used to think. Shampooing is bad. I stopped shampooing at one point. But then I educated myself about shampooing. One more thing.
If you are using hard water while washing your hair, it can also be harmful for your hair. Hard water contains minerals such as magnesium and calcium, which make a thin layer on your hair due to which natural moisture and air does not reach your scalp. As a result, your scalp becomes dry and hairfall increases. The solution is either to use soft water or a hard water filter. It is very easily available. You can install it or use hard water shampoos. The next environmental factor is physical traction. If you are using big elastic hair bands,.
If you are tying your hair tightly, if you are using any new hairstyles that keep your hair tight, then that is also not good for your hair. It puts a constant pulling force on your hair roots. And if you have this lump on your hair, if you do it for a long time, then it can permanently damage your hair follicles, which can cause permanent hair loss patches on your scalp. And this problem is more common in women. So if your hair is long, then apply a little loose hairstyles. If you are making a ponytail or buns, then also loosen your hairstyle.
And do not continue a particular hairstyle for more than two to three months. Let's talk about the third and final factor behind hair loss, and this is your genetic factor. This is very common. Genetic hair loss. Its scientific name is androgenic alopecia. And this is very common in men. In fact, 50 to 70% men will experience genetic hair loss at some point in their life. 50 to 70% men. So it is not a very scary thing.
It is also called male pattern baldness. In fact, 25% men start it in their early twenties. It is very rare in women. Basically, there is more tendency of this genetic hair loss. Their hair follicles are more sensitive towards DHT. DHT is a hormone of our body. Dihydrotestosterone, which is naturally converted from testosterone. So if someone's testosterone levels are high, which is men in general,.
Then their DHT levels will also be naturally high. And safe treatments for genetic hair loss are also available in today's modern world. First, your hair transplants, which is a surgical process. Second, medical treatments. And here two major drugs are used, which are proven to work. Finasteride and Minoxidil. I cannot give any recommendation here. I am not qualified.
If you are currently experiencing genetic hair loss, then consult medical professionals and decide the next steps according to their prescription and advice. Don't start using Finasteride or Minoxidil by watching any YouTube video. There will be dirty side effects. The dosage is very important here. So these were the fundamentals of hair care. Your lifestyle factors, your environmental factors and genetic factors. But to be honest, right now we are just scratching the surface. In the upcoming video, we will understand the principles of hair care in more depth.
And what will be the ultimate hair care routine for you. I hope you found this video useful. Tell me in the comments what video you would like to see regarding hair care. What problem are you facing with your hair? And do you have this problem? And in this video, would you like to add any advice to stop hair fall? In any area, whether it is environmental factor, genetic factor or lifestyle factor. Okay, we talked about diet in this video. So how to fulfill your nutrient needs for good physical health, skin health and hair health?.
I have made a detailed video on this where we compared plant versus animal diets. I will link it here. You can click and watch.