Did you know that your hair acts as a time capsule, providing vital information about your inner health? If we are healthy on the inside, the quality, condition, strength and radiance of our hair will be reflected accordingly. Regardless of whether your hair is thin, thick, straight, curly, long or short – you can do something to ensure great hair health. Here are our 5 top tips that can provide you with a winning plan to get your hair in its best shape yet.


Tip 1: Look after your gut

We absorb our essential vitamins, minerals, proteins and fatty acids through the gut. This means that poor gut health can equal poor nutrient absorption and therefore reduced access to vital building blocks for our hair. The balance of good and bad bacteria in the gut plays an essential role in gut health, and an imbalance in gut bacteria can cause havoc! If you suffer with bloating, flatulence, constipation, or diarrhoea it may be the first sign that your gut is out of kilter. Use food as your medicine, start incorporating Greek yoghurt with live cultures, kefir, kombucha and fermented vegetables like kimchi and sauerkraut- these all contain probiotics (good bacteria) and will help you achieve the right balance of gut bacteria. Other foods such as apple cider vinegar, bitter greens like rocket, radicchio and dandelion, or a glass lemon juice in warm water in the morning will help to boost your digestive health.


Tip 2: Protein is not just for bodybuilders, it makes your hair strong too

If you don’t consume enough protein, now is the time to start! Proteins are complex molecules which are critical for the normal functioning of the body and are one of the most important building blocks of healthy hair. Proteins are made up of peptides, which in turn are composed of amino acids. Cysteine, methionine, proline and glycine are amino acids which form the structural components of the hair. Not enough dietary protein means insufficient amino acids to use as building blocks for strong healthy hair. Ensure you consume adequate protein by incorporating fish, nuts, eggs, chicken, turkey, red meat, legumes, and dairy as part of a well-balanced diet. The National Health and Medical Research Council recommend a daily intake of at least 64g of protein for men and 46g protein for women per day.


Tip 3: Eat the rainbow

You might have heard of the saying “Eat the rainbow”, and not just from Skittles commercials! It might seem like a simple catchphrase, however there is an abundance of scientific evidence which explains that eating a rainbow of fruit and veggies each day (not just because it’s pretty) provides an easy way of determining whether you’re getting a well-balanced intake of vitamins and minerals or not. B vitamins like Vitamin B2, B5, B6, B9, B12 and Biotin support protein metabolism and help to increase the body’s own production of amino acids like Methionine. B vitamins are also important for red blood cell production, which carry essential nutrients around the body, including to your hair. If you’re taking a B Vitamin supplement, look for ‘Activated’ B vitamins which are absorbed and utilised more effectively than regular B vitamins. Anti-oxidant nutrients like beta-carotene, vitamin C, vitamin E, selenium and zinc help to protect the hair from free radical damage and help to minimise premature greying. Super minerals like zinc, calcium, iron and copper all play a role in various aspects of hair health- from increasing growth to production of natural pigmentation (melanin) and supporting the immune system which keeps dandruff at bay. Go on then, eat a rainbow!


Tip 4: Embrace your oils

The natural oils produced by the Sebaceous gland at the bulb of your hair is the master of hair condition, strength and scalp health. The sebaceous glands produce sebum, which acts to protect the hair and scalp, and is an important factor in creating shiny and radiant hair. Too much or too little sebum could be a sign that your intake of fatty acids like Omega 3’s, or fat-soluble vitamins like Vitamins A, D, and E might be insufficient. Ensure you consume adequate quantities of good-fats by incorporating fish, shellfish, nutritional oils like flaxseed, evening primrose, or wheat germ oil, as well as avocado to help balance out your natural oil production.


Tip 5: Look after it

There are simple dos and don’ts to ensure the health of your hair. These include not tying your hair up too tight; don’t excessively use heated appliances like hair straighteners and hair dryers, naturally dry your hair; and give your hair a break from chemical treatments occasionally. It is essential that we wash and treat our hair according to the condition of it. If you have oily hair – you don’t want to over wash it or apply much product, as it will make it oilier. If you have dry hair, you want to ensure that you deep condition it regularly. You might also want to re-think hair extensions, or ensure that your technician applies the extensions evenly and moves the extensions to different locations on your scalp each time to prevent scalp irritation and hair breakage. HairBuddha shares some great tips for keeping your hair in top shape, and you should speak to your hair stylist or trichologist if you need advice for more serious hair concerns.


apotecari bioactive hair care is Australia’s first and only range of salon-exclusive dietary supplements that are scientifically formulated to improve hair and scalp health. Backed by over 50 years of research, apotecari combines scientific knowledge and traditional wisdom to create clinically effective, innovative, bioactive, and quality hair care products that are dedicated to help consumers feel beautiful and confident from the inside out.

Author apotecari HQ

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