Hair is 90% protein. So all those rules which apply to protein synthesis in the body go for the hair too. Your hair is also part of the immune and defence mechanism of the body against the external forces of pollution and toxins. After the skin which fights external infection, the hair is the largest part of the body which is exposed to the element.
Protein synthesis is a complex mechanism of our body. All the protein which we eat is digested and broken down into amino acids and then rebuilt into protein. For each protein molecule, you require a string of different types of amino acids. This is called amino acid profile. Foods like eggs, red meat, poultry, dairy and fermented dairy contain all the nine essential amino acids which cannot be made by the body and has to be taken from food. That is why these foods are called whole protein foods. In case of vegetarians, you have to combine various foods to get the complete profile. Best example in this is sambar which is a mix of dals and vegetables and gives a complete protein profile.
How to build that beautiful hair
This is a fight on several fronts. It is also going to be a lifelong thing, so be ready for a lifestyle change. The number one protein destroyer is stress. Cortisol is released by stress and if you are in chronic stressful situation throughout the day then till the time you don’t take care of stress you can say good bye to good hair and better weight management. Stress has to potential to take down all the efforts you put in your hair combined together.
Cover your hair
While going out cover your hair with something. If you are going to be out for extended period of time, always plan for a headgear. It can be a cap or hat or even a scarf will do. Same applies while taking a shower. Do not wash hair so frequently. Plan for a wash and choose a shampoo which is of good quality. Do not go for cheap products. Tap water is worst for hair. Make sure you install a fluoride filter within the shower-head.
It is a good idea to tie your hair in a knot or bun if you are going to spend time outdoors. Flowing hair in the wind is only good for the influencers and reel makers.
Mind what you apply to your hair and scalp
We have born with the concept of applying hair oil of one particular brand. But if it is refined oil, stop applying it to your hair immediately. Use a serum instead. Here are a few alternatives and remedies to apply to your hair.
Green tea, Rosemary oil and onion juice have ability to suppress a particular protein which interferes with hair growth. Apply these to your scalp regularly. In fact you have apply rosemary oil to your hair and leave it overnight.
Apple cider vinegar creates an acidic environment on the scalp which helps certain bacteria to grow which enhances your hair. It also gives that good lustre. But remember to dilute apple cider vinegar with water, else it will burn your scalp.
The food guide
Protein synthesis needs trace minerals like Iron, Zinc, Magnesium, Cobalt, etc. The best way to ensure that you are getting enough of trace minerals is to follow the healthy version of keto diet which caters for such requirements on a daily basis. In fact keto diet is the only diet which ensure food is the source of all essential vitamins and minerals.
Zinc is an important mineral which promotes hair growth. Red meat and dark chocolate is the best source of zinc. If you are able to eat oysters then go for it. Else even eggs can do.
Women get high levels of estrogen during menstruation, which is why you shall have noticeable hair loss during periods. Cruciferous vegetables like gobi, muli, shalajam and broccoli regulates estrogen.
Deficiency of Vitamin B will lead to hair loss and among other things like anxiety, fatigue, depression and fear. The best way to get instant relief is taking unfortified nutritional yeast.
Unchecked thyroid levels also lead to hair loss. The most critical part of thyroid is the T4 to T3 conversion which involves iodine and selenium. At the same time you should be careful of certain foods which destroy the liver, fructose, refined oils, ethanol, preservatives in processed food and so on. Another food which helps in iodine is sea kelp. You can get it in powder form from online sources. Sea kelp is also a good source of selenium and so is Brazilian nuts which are gaining popularity these days.
Finally just like all muscles and tissues, Vitamin D is crucial for healthy hair. Get up in the morning with the sunrise and let the first rays of the sun soak your skin. Go out for a walk at least for half an hour after sunrise and follow it up with suryanamaskar.
Gut bacteria is an important source of biotin made within the body. Eating the wrong food end up killing the good bacteria in your gut. A prolonged fast like the one Indian women do on Ekadashi gives a chance to reset the gut bacteria. But you should do the traditional version of ekdashi fasting which prohibits everything except water. Once the fast is over, you can take healthy fermented products like curd, yoghurt and paneer.
There are two things that directly affect protein synthesis, smoking and drinking any kind of alcohol. Smoking in fact dries and discolours your hair along with skin too.
Take care of stress
All the above steps which you take to get healthy hair will get undone by just one factor, stress. Cortisol will also directly interfere with protein synthesis. Cortisol is a catabolic hormone which means the one which breaks down things inside your body.
The morning walk during sunrise is a good stress burster. Every evening you should start a de-stressing routine of your choice. Reading a book, playing with pet, dancing to music, family time, playing a musical instrument and so on. Start this routine at 6pm in the evening and finish off your dinner by 8pm so that you can catch with the first wave of deep sleep.
The nature of stressful conditions is that you cannot run away from it. Accept whatever comes your way, but evening time has to be yours.