Hair care

                            Hair Care

**Over some last decades, hair care is one of the main concerns that has popped up.**

***Few common hair problems that are faced are:****

1. Dandruff. Dandruff causes the scalp to produce white flakes.

2. Hair Loss. It is the most common hair problem that can happen to anyone.

3. Split Ends. Division of hair shafts from the end refers to split ends.

4. Frizzy Hair.

5. Damaged Hair.

6. Premature Greying.

7. Hair Breakage.

8. Greasy Hair.

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           Cause of hair issue 

To plan the effective treatment and diet, it is of utmost importance to find out 

what exactly is the reason for hair issues

  Some of the common reasons are: 

  1. Heredity

  2. Age related

  3. Too much usage of chemical based product 

 4. Scalp hygiene

  5. Health complications/conditions

  6. Stress

  7. Inadequate or deficient diet

  8. Less water intake 

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 Steps to plan the hair care diet plan 

1ST STEP- 

     Is to understand the root cause of the hair problem by assessing the lifestyle parameters

2nd STEP-

      Is to identify the clinical status of the individual, as in if the person has any specific micronutrient deficiency

3rd STEP-

        To plan a balanced diet with all the food groups

4th STEP-

        To calculate the adequate water requirement

5th STEP-

         To assess the stress levels and sleep cycle of the individual

6th STEP- 

       To assess the physical activity of the person

7th STEP- 

        To assess the weather/ climate/ air quality index where the person lives

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    Certain Micro Nutrients To Be Seen For!!

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Biotin

Riboflavin

Folate

Vitamin B12

Vitamin C and A

Iron

Vitamin D

Biotin requirements - Anyone age 10 years or older should get between 30 and

100 mcg per day

Biotin-rich foods to eat

organ meats, such as liver or kidney

egg yolk

nuts, such as almonds, peanuts, and walnuts

soybeans and other legumes

whole grains

bananas

cauliflower

mushrooms 

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       Sample Balanced Diet Plan

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Breakfast

multi grain bread sandwich - 2 slices

(Filling 1: add cucumber, tomato, broccoli, bell peppers, mix in hung curd and apply on bread slice 

Filling 2: paneer, cucumber, tomatoes

Filling 3: cucumber, tomato

Filling 4: Sautepaneer) - 2 slices

Or veg poha/upma/oats/daliya/ quinoa- 1 big bowl

Or besan cheela/suji cheela - 2 small

Or oats smoothie with nuts and fruits soaked overnight in almond

milk-1 big bowl

Can add cocoa powder or protein powder (optional)

    Mid morning

1 cup green tea Or 1 seasonal fruit 

    

      Lunch

2 glass water

1 multi grain chapatti or 2-3 serving spoon rice + any green colour

veg Or 1 big or 2 small paneer and veggie (roll made - chapatti)

Or 3 idli sambhar+ coconut chutney

Or khichadi (quantity of dal should be more than white rice and can add veges too)

Early evening

snack

 vegetable pulao - 1 bowl

Green tea, can add lemon to this

Or coconut water

Roasted black chana

Roasted Makhana

Or boiled corns

Or a fistful of nut and seed mix

Or any option from breakfast + a tsp of unroasted flax seeds

 Before dinner Dinner

2 glass water

home made soup- Must have at least 3 days a week- tomato soup, broccoli soup, mix veg soup

Or stir fried vegetables - a bowl

Or a bowl of dal with a bowl of veggies + 1 chapati-

Or Grilled paneer / tofu with mint chutney-200 grams

Or a bowl of veggie oats - small bowl

Green tea

 After an hour Bedtime

A glass of water + 1/4 th tsp CINNAMON POWDER