Maintain a diet rich in essential micronutrients
To prevent premature gray hair, the diet should supplement foods rich in vitamins B12, B9 (folic acid), iron, and copper.
Good sources of food include: Eggs, salmon, animal liver - rich in vitamin B12.
Lentils, spinach, broccoli, are rich in folate and iron.
Nuts (almonds, walnuts) help provide copper and zinc.
Reduce stress
Stress triggers the sympathetic nervous system, releasing norepinephrine, a hormone that damages stem cells that produce pigment in hair follicles. When these cells are destroyed, newly growing hair will lose color, becoming white or gray.
Scientists find that when stress is reduced through meditation, yoga or light exercise, pigment cells can partially recover function.
Therefore, maintaining 7-8 hours of sleep per day, regular exercise, deep breathing and relaxation are important habits to help protect hair from premature graying.
Supplement protein and omega-3
Hair is made primarily of keratin, a protein. Lack of protein makes hair break and gray faster due to weak hair follicle structure.
Omega-3s found in fatty fish (almond, mackerel), flaxseed, olive oil help reduce inflammation and increase blood circulation to the scalp, supporting the process of nourishing pigment cells.
According to the British Nutrition Association (BDA), a diet rich in omega-3 fatty acids also helps improve shine, thickness and slow down hair loss.
Limit cigarettes, alcohol and environmental pollution
A study by the European Dermatology Association (EADV) shows that smokers are 2.5 times more likely to lose hair early than non-smokers.
Similarly, drinking alcohol regularly reduces vitamin B and mineral absorption, causing weak hair follicles and loss of pigment.
In addition, prolonged exposure to UV rays and polluted air also increases oxidative stress in the scalp.
Therefore, you should wear a hat or shield when going out in the sun and wash your hair with a mild shampoo with natural extract such as green tea, ginseng or aloe vera.
Keep your scalp clean, massage regularly
Gently scalp massage for 5-10 minutes a day helps stimulate blood circulation, providing oxygen and nutrients to hair follicles. Research by Tokyo Medical University (2021) shows that people who massage their scalp regularly for 24 weeks have thicker hair density and reduce the rate of premature graying.
