Stop hair loss in your 30s: Sleep well, reduce stress, eat right to make a difference

For many men, the 30s are a time of professional growth and personal achievements, but they can also bring unexpected challenges like hair loss. While genetics play a significant role, lifestyle factors like poor diet, high stress, and lack of proper rest may also be the culprits.

Hair loss in the 30s is often a combination of genetic predisposition and lifestyle triggers, says Dr Rinky Kapoor, Dermatologist and Medical Advisor, QR678, Mumbai. “While you can't change your genes, you can adopt positive habits that promote hair health and also slow down hair loss. Nutritional balance, stress control, and a good sleep routine play critical roles in maintaining healthy hair," she says.

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Dr Kapoor shares the causes and suggests strategies to deal with the problem:

• Stress and hormonal imbalance: Work pressures, financial worries, and personal responsibilities can lead to chronic stress, which disrupts your body's hormonal balance. This triggers a condition known as telogen effluvium, where hair follicles prematurely enter the resting phase, causing noticeable thinning.

• Poor nutrition: Hair follicles require nutrients like protein, biotin, zinc, and iron to stay healthy and grow. A diet high in processed foods and low in essential vitamins and minerals can weaken hair roots, leading to excessive shedding.

• Irregular sleep patterns: Sleep is when your body repairs itself, including your hair. Irregular sleep or poor-quality rest can interfere with this repair process, leaving your hair more prone to damage and fall.

Strategies to manage hairfall:

• Healthy food, healthy hair: Your hair thrives on nutrients. Add foods like eggs, nuts, fatty fish, and leafy greens to your diet for protein, omega-3s, and essential vitamins like biotin and vitamin D. Avoid sugar and junk food, which can disrupt hormonal balances and increase hair loss.

• Keep stress at bay: Chronic stress can push hair follicles into dormancy, leading to thinning. Follow practices like meditation, deep breathing exercises, and yoga to reduce stress. Regular physical activity like walking or gym workouts can also release endorphins, improving well-being and hair health.

• Mind your scalp health: Healthy hair starts with a healthy scalp. Wash your scalp regularly with mild, sulfate-free shampoos to remove buildup and dandruff, which can block hair follicles. Massage your scalp with nourishing oils such as coconut or argan oil to stimulate blood circulation and strengthen roots

• Sleep smart: Your body, including your hair, undergoes repair during deep sleep. Aim for 7-8 hours of consistent rest every night to support cell regeneration and keep hair follicles healthy.

• Consult an expert: If natural remedies or lifestyle changes don’t yield results, consult a dermatologist early.