Why Does Hair Quality Decline and How to Improve It?

There are numerous reasons for poor hair quality, with some individuals being naturally predisposed while others experience it due to unhealthy habits. Poor hair quality can significantly diminish the appearance of hair, particularly noticeable in women with longer hair. By understanding the underlying causes and assessing our individual situations, we can take steps to improve. Let's delve into why hair quality may decline and how to enhance it.

I. Why Does Hair Quality Decline?

1. Lack of B Vitamins

Vitamins are essential nutrients for healthy and shiny hair. Imbalances in vitamin intake can lead to various hair problems. Furthermore, the production of melanin and keratin relies on several B vitamins and trace elements. Notably, Vitamin B6, B12, folic acid, and pantothenic acid play crucial roles in maintaining hair health. For instance, seborrheic dermatitis, a chronic inflammatory condition caused by overactive sebaceous glands, is linked to Vitamin B6 deficiency. Apart from folic acid and Vitamin B12, B vitamins are also vital for oxygenating red blood cells, which support hair nutrition. Folic acid and Vitamin B12 are essential for new hair cell generation, while pantothenic acid is crucial for hair growth and pigmentation. Evidence suggests that a lack of this B vitamin can contribute to graying hair.

2. Lack of Protein

Stress can trigger hair loss, but so can protein deficiency. When the body lacks protein, hair growth slows, becomes prone to falling out, and deteriorates in quality, appearing finer, brittle, dry, and lighter in color. This is because hair is primarily composed of keratin, a type of protein. The formation of hair melanin also requires an amino acid called tyrosine. Among women dieting for weight loss, malnutrition-induced hair loss is common. To meet daily protein requirements, adult women should consume the equivalent of 250 grams of rice in their diet, which provides approximately 18 grams of protein. Substituting with fruits significantly reduces protein intake. Omitting fish, meat, and nuts further halves the daily protein intake, far below the recommended amount. Consequently, hair loss is frequently observed during weight loss endeavors.

3. Lack of Trace Elements

Meat and nuts are excellent sources of trace elements like iron, zinc, and manganese. Deficiencies in these nutrients can negatively affect hair quality. The belief that eating black sesame seeds improves hair health stems from their rich trace element content, although their absorption rate is lower than that of meat due to high oxalic and phytic acid levels. Combining black sesame seeds with meat consumption enhances the effect. Additionally, childhood hair thinning and bald patches on the back of the head (pillow baldness) may indicate calcium deficiency, often accompanied by restlessness, sweating, irritability, and crying. Yellow hair can suggest zinc or iron deficiency, as these minerals influence hair cell development and growth, leading to discoloration.

During autumn, when hair loss is more pronounced, stress and deficiencies in protein, B vitamins, and trace elements can exacerbate hair quality issues. Therefore, supplementing these nutrients is crucial for maintaining healthy hair.

II. How to Improve Hair Quality?

1. Neutral to Oily Hair

Be mindful of small bumps on the scalp, often related to stress, acute conditions, or toxic build-up. Incorporate antioxidant-rich foods like green tea and soybeans into your diet and engage in stress-relieving activities like yoga and meditation.

2. Dry Hair

Watch out for dandruff and thinning hair. Hair thinning can stem from hormonal imbalances, fibroids, stress, poor diet, inadequate hydration, or climate changes. Similarly, these factors can contribute to hair loss and dandruff. Stay hydrated, consume iron-rich foods like milk, spinach, and cheese. Protein deficiency also causes hair loss, so prioritize high-protein foods like lean meats, fish, poultry, eggs, beans, soy products, nuts, and dairy. Almond oil can also improve hair quality. Dandruff can be managed but not eradicated; regular oiling helps moisturize the scalp and mitigate damage from shampoo.

3. Oily to Fine Hair

Beware of fine hair, split ends, and premature graying. Early graying can result from immune system disorders or genetics, while chemical treatments like curling, straightening, and dying