Control stress and get high-quality sleep
Daily deep breathing exercises, 10 minutes of belly breathing per day, can reduce cortisol levels. You can try 4:7:8 breathing method: inhale for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds.
Exercise is also a good way to relieve stress. Practicing yoga or walking for 30 minutes can release endorphins to re khoi dong hair follicles. At the same time, pay attention to restoring sleep and ensuring 7 hours of quality sleep. Separating melatonin at night can repair damage to pigment cells.
Eat antioxidant foods and avoid high sugar
Supplementing nutrients for hair through diet. Vitamins D3 and B12 are important nutrients for hair. Dry your hair in the sun for 15 minutes a day and eat more deep sea fish twice a week to trigger melanin production.
Antioxidation is also very important. Eat plenty of blueberries, nuts and spinach because blueberries are rich in anthocyanin and vitamin C. Nuts rich in vitamin E and spinach rich in iron and copper can help build a hair follicle protection network.
You should give up sugar and control the amount of ultra-processed foods. Foods high in sugar and highly processed will speed up the oxidation process in the body, making gray hair worse. At the same time, you should quit smoking and alcohol because nicotine will constrict blood vessels and alcohol will cause zinc loss, which is a catalyst for gray hair.
You can try intermittent fasting according to the 16:8 regimen (fasting for 16 hours and eating normally for the remaining 8 hours) which can significantly reduce inflammatory factors in the body.
Interspersed hot and cold shampoo stimulates scalp
Gently clean the scalp with a weakly acidic shampoo with a pH of about 5.5 to avoid damaging the scalp barrier. You can try washing your hair with hot water and cold water alternately to stimulate blood circulation in the scalp and increase the amount of oxygen delivered to the hair follicles.
Pay attention to sunscreen for your hair. Ultra purple solution will destroy melanin in your hair. You can apply sunscreen or wear a hat before going out.
You can massage your scalp more often and brush your hair more often. Massaging your hair roots and ends in a circular manner for 3 minutes a day can promote the expansion of capillaries.
