Healthy assortment of yellow foods
Healthy assortment of yellow foods

Vitamins/Supplements 

Vitamin A, B, B5, B12, C, D3, E, Biotin, Essential fatty acids (Omega 3’s), Folate, Iron, Protein, Selenium, Zinc

Vitamin A - help skin glands produce sebum on scalp, which moisturizes scalp/hair to keep it healhty 

Vitamin B5 (Pantothenic acid) - increases elasticity in hair, increases blood flow to scalp, strengthen hair follicles

Vitamin B12 - produces oxygen rich blood cells, which feed hair follicles 

Vitamin C - produces collagen, makes it easier for the body to absorb iron from your diet, prevents breakage 

Vitamin D3- creates new hair follicles 

Vitamin E - contain antioxidants that boosts scalp health and increases hair strength , reduces cell damage 

Biotin (Vitamin B) - stimulate hair growth/strengthens, essential for production of hair protein called keratin

Omega 3- counteract inflammation that causes shedding

Folate (Folic Acid) - responsible for healthy cell growth, speeds up the body cell production process

Iron - provides RBC to carry oxygen to the roots

Protein - makes up each hair strand/building block of hair 

Selenium - kills fungus/dandruff on scalp, regulate hair growth 

Zinc- repair hair tissue, ensures oil glands around follicles are working properly

Organic Vegetables

Diet

Protein- Asparagus, avocado, beans, broccoli, edamame, eggs, green veggies, lentils, nuts, potatoes, quinoa

Citrus fruits- Vitamin C

Whole grains- Biotin, iron zinc

Lean poultry = thickness & protein

Cheese- Vitamin D 

Leafy vegetables- Folate, iron, vitamin A & C (spinach)

Eggs- Biotin, protein, selenium,  zinc

Carrots- Vitamin A

Oats- Iron, omegas, & zinc

Mushrooms- Vitamin D

Egg yolk- Vitamin D

Shrimp- Iron, protein, Vitamin B & D, zinc

Lowfat dairy products 

Berries- Antioxidants,  vitamin B & C 

Nuts- Fatty Acids, vitamin B & E, zinc

Beans- Zinc 

Seeds- Selenium, vitamin E, zinc 

Fatty fish - omega 3 fatty acids, protein, selenium, Vitamin B & D3

Sweet potatoes- Beta carotene that converts into vitamin A

Avocados- Healthy fats, vitamin E

Greek yogurt- Protein filled, Vitamin B5 (pantothenic acid)

Guava- vitamin C

Although it is more effective when taking these in natural form, if you don’t retrieve from your diet, take them in supplement form

(I open the capsule & include it in my smoothie)

Spa Ingredients
Healthy assortment of yellow foods

Important Vocabulary 

Antioxidants- maintain collagen in the body, protects follicles against damage/free radicals

Chlorophyll- has Vitamin B, D, E, Calcium & Potassium, produces melanin in pigment cells in hair follicles

Collagen- build hair proteins

Free radicals- harmful molecules that damage cells, causes frizz/tangles/lack of luster & diminished curl retention

 

Keratin – hair protein that stimulates follicles that are dormant

 

Sebum- lubricant produces in hair follicle that helps moisturize scalp

 

Silica- component of collagen which we need for strong hair

 

Sulfate- rips natural oil from scalp & hair resulting in breakage and dryness

Sulfur- promotes collagen production 

Organic Vegetables

Hair Tips

Use Water- Applying product to your hair while its wet drives the product into your hair strands, leading to better moisture retention and hydration

Take care of your scalp- this is where healthy hair begins,, abandoning the scalp will cause buildup and no growth

Don't neglect your ends- this is where shedding occurs and where knots will appear- tending to these will ensure no unnecessary breakage happens further up the hair shaft

Keep hair strands moisturized- lack of moisture & damage from the environment can affect how long your hair will get, moisturize from root to tip

Detangle after softening hair (focus on ends FIRST)- begin with fingers and then use a detangling tool

Shampoos- use hydrating shampoo, Use clarifying shampoo only if you use a lot of product on your hair or if you haven’t used one in a while (to remove buildup from over time), Ayurvedic shampoos

 

Use a plastic cap- used to open your follicles for better moisture retention by stimulating sebum production (our hair's natural oil) and helps penetrate each strand. 

Consistent Trims- will help your hair stay cohesive and healthy

Artichokes
Healthy assortment of yellow foods
Healthy Food

Experiencing Thinning/Hair loss

  • Mental/physical stress “telogen effluvium” (do yoga, breathing exercises, physical exercise)​

  • Nutritional deficiencies

  • Systemic diseases (thyroid, lupus, etc.)

  • Hormonal changes/imbalances (menopause or following childbirth)

  • Alopecia-traction- pulling force of hair at the roots for styling (keep hair loose and avoid constricting styles for

  • long periods of time, be gentler, put less tension on hairs at the front)

  • DHT- stress hormone (hair follicles respond to this)

  • Genetically disposed to hair thinning -gradual progressive reduction in hair volume, hair follicles are sensitive to male hormones causing follicles to shrink/produce slightly finer and shorter hairs with each hair growth cycle

  • Thyroid disorder (hypo-system moving slower, hyper- body depletes resources faster)

Organic Vegetables

Hair Maintenance 

Silk pillowcases/satin lined hats & head wraps - cotton strips natural oils/moisture out causing dryness & breakage 

Protective styling - refrain from manipulating your hair everyday, single braids or twists once a month 

Use a microfiber towel - less friction on hair strands, maintains moisture, prevents snags, traps more dirt, limits frizz 

Weekly deep conditions - maintains product absorption, moisture & softness

Protein - ALWAYS follow up with a deep condition or moisturizer to balance out the pH, look out for hydrolyzed wheat & soy protein as they are small enough to enter the hair shaft and get blow the surface instead of coating the strands  

Use indirect heat - hot oil treatments, hot head cap, steamer, plastic cap + hooded drier

Shampoos - Know when to use a clarifying shampoo v a hydrating/moisturizing shampoo

Hair Masks & Rinses - Aztec clay or rhassoul clay + rosewater or ACV, rice water rinse, green tea/black tea rinse 

Water - Warm water opens cuticles, remove buildup, creates frizz/dryness while Cool water seals in moisture & increases shine

Consistency - Create a hair routine/hair day, use leave in conditioners, moisturize daily, do daily scalp massages, seal your hair with oil, trim every 3-4 months 

Use water based moisturizers

Know the difference between moisture based and protein based products