It often feels like there is less and less hair on the head, but more and more hair on the ground, on the bed, on the clothes...
The hair texture is getting worse and worse, the hair is dull yellow, and there are many forks...
Can such hair still be saved? Black sesame seeds and He Shou Wu should be eaten immediately?
(Source: soogif)
Don't worry!
Hair will naturally fall out 50 to 100 hairs every day, there is no need to be overly nervous.
If you are worried, you can use a simple "hair pull experiment" to determine whether it is "hair loss" or "hair loss".
Small method:
Use your thumb and forefinger to pinch a handful of hair from close to the scalp, about fifty or sixty strands, and roll it upwards. If you don't wash your hair for a day, it's normal to lose two or three strands. If this number is exceeded, you have to beware of the possibility of abnormal hair loss.
(Source: soogif)
If the amount of hair loss is not reached, but the hair quality has deteriorated, it is necessary to think about it carefully, in addition to poor sleep, mental stress, it may also be caused by insufficient hair nutrition.
1. Replenish high-quality protein
The main component of hair is keratin, and if the protein intake is insufficient, the hair will lack elasticity and break easily.
The reason why the hair is black is because the tyrosine produced by the protein breakdown synthesizes melanin, so the lack of protein is also easy to produce gray hair.
If you want your hair to be dark and firm, it is basic to ensure that you eat enough high-quality protein, and it is recommended to eat enough of the following foods (raw weight edible parts) every day.
1 egg
1 sachet of milk (250~300 ml)
Lean meat with large palm (40 to 75 grams)
25 g soybeans (5 large pieces of mahjong pieces of northern tofu or 1 fist shredded tofu /skin)
Aquatic products (8 shrimp or a palm of fish, 40 to 75 grams)
250 to 400 grams of cereals and potatoes
2. Eat enough B vitamins
B vitamins are closely related to hair health. For example, deficiencies in pantothenic acid and biotin can lead to hair thinning, loss of shine, and hair loss; vitamin B2 and vitamin B6 deficiencies may cause seborrheic dermatitis, which may further lead to hair loss [1].
(Source: soogif)
B vitamins are abundant in mixed grains, beans and animal offal (such as liver and kidney).
It is recommended that mixed grains and beans account for 1/3 of the staple food, that is, 50 to 150 grams per day; eat animal offal 2 to 3 times a month, each time eating about 25 grams, which is about 25 grams, which is about equivalent to a slap of pork liver that is 1 yuan coin thick, or 2 to 3 pieces of pork blood in shabu-shabu.
3. Trace elements can not be lacking
Zinc, which is closely related to hair health, is a trace element, which can lead to hair loss, and hair that does not fall out is also prone to fluffiness, brittleness, and dullness [2].
The zinc content and utilization rate of animal foods are generally higher than those of plant foods, of which seafood, lean meat, and animal offal are all good food sources of zinc.
(Source: soogif)
Iron deficiency can also cause hair loss [3], and the best food sources of iron are animal liver, animal blood, and lean meat.
Remember how much animal offal should be eaten? Don't remember, go back to the second part of the "eat enough B vitamins" review to go!
(Source: soogif)
To improve hair quality, these two types of foods are not necessarily useful.
1. Black food
The traditional concept that eating black food can cause black hair, such as black sesame, black beans, black rice, etc., is actually not scientific basis.
The blackness of food is mainly derived from anthocyanins, which is not a substance at all with melanin, nor can it be converted into melanin, so you can't expect to eat black food to black hair.
(Source: soogif)
Although this type of food contains nutrients that are beneficial to hair, such as iron, zinc, protein, etc., this is not a patent of black food, and it can be supplemented by eating other foods.
In addition, foods like black sesame seeds are not low in calories, and the hair does not grow much when they eat more, and the fat meat does not grow less.
2. He Shouwu
A few animal experiments have shown that oral or topical use of hexum can promote hair growth, but there is no good-quality evidence to confirm this[4]. He Shou Wu is also hepatotoxic [5], so it is not recommended to take it on its own to avoid damaging health.
(Source: soogif)
Summary
Don't be nervous when you see hair loss, most of them are just normal shedding.
Eat a healthy diet, don't lose weight (may be malnourished), relax, get enough sleep, exercise properly, and your hair will grow well.
Special Author: Gu Chuanling | Work as a registered dietitian
Review expert: Zuo Xiaoxia | Director of the Nutrition Department of the Eighth Medical Center of the PLA General Hospital
bibliography
Yang Yuexin,Ge Keyou. The 2nd edition of the Chinese Nutrition Science Encyclopedia (volume 1)[M].People's Medical Publishing House, 2019: 210, 213, 222, 234
Gu Jingfan,Du Shouyue,Guo Changjiang. Modern Clinical Nutrition Second Edition[M].Science and Technology Press, 2009:273
WANG Hongmei, WU Husheng. Clinical study of 18 cases of biotin deficiency[J]. CJPP, 2010(11):66-68+71.
American College of Dermatology.
https://www.aad.org/public/diseases/hair-loss/causes/18-causes
[4] Li, Y., M. Han, P. Lin, Y. He, J. Yu and R. Zhao (2015). "Hair Growth Promotion Activity and Its Mechanism of Polygonum multiflorum." Evid Based Complement Alternat Med 2015: 517901.
Yan Erlei, Liang Shengwang. Research progress on hepatic injury[J]. Journal of Guangdong Pharmaceutical University, 2014(6).
*The content of this article is a popularization of health knowledge and cannot be used as a specific diagnosis and treatment recommendation, nor is it a substitute for face-to-face consultation by a practicing physician, for reference only.
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