Eat right, use the right products and manage stress to get thick, shiny hair

There’s no big secret to getting thick, shiny hair. There are no hair treatments or hair spa that will give you long-term results. While genetics play a role in hair quality, much of what determines the health and beauty of your hair is to do with what you eat, the products you use and the care you provide to your hair.

Hair care goes beyond the surface. True transformation starts with nourishing your hair from the inside out, using the right techniques and products to support its health. Incorporating natural remedies, improving your daily habits, and making informed choices about your hair care routine can make all the difference.

Here’s a comprehensive guide, supported by reliable sources, to help you on your journey to luscious locks.

• Nourish your hair from within

Healthy hair starts from within, and a balanced diet is essential for strong, shiny strands. Hair is primarily made of keratin, a protein. So including protein-rich foods like eggs, lean meats, lentils, and nuts is vital. Omega-3 fatty acids found in fatty fish, walnuts, and chia seeds promote scalp health and enhance shine. The Journal of Dermatology highlights omega-3 fatty acids’ role in improving hair density and reducing hair thinning.

Also read | Easy curly hair care routine: Gentle cleansing, conditioning and styling for defined, frizz-free curls

Biotin, a B vitamin found in eggs, almonds, and sweet potatoes, helps strengthen hair and prevent breakage. Studies cited by the National Center for Biotechnology Information (NCBI) suggest that biotin supplementation can improve hair growth in individuals with deficiencies.

Iron and zinc are also crucial, as they support hair growth and thickness. According to the American Academy of Dermatology (AAD), iron deficiency is a leading cause of hair loss, particularly in women. Additionally, staying hydrated is key to keeping your scalp and hair moisturised. If your diet lacks these nutrients, supplements like biotin or omega-3s can be helpful, but it’s wise to consult a doctor before starting them.

• Use the right hair care products

Choosing the right products is crucial for maintaining the natural shine and strength of your hair. Use sulphate-free shampoos to retain the natural oils that give hair its lustre, as also suggested by the American Academy of Dermatology. Hydrating conditioners help prevent dryness and frizz, especially when applied to the mid-lengths and ends. For added shine and moisture, lightweight serums or natural oils like argan, coconut, or almond oil work wonders.

• Adopt healthy hair care habits

Healthy habits make all the difference in the appearance of your hair. Washing your hair too frequently will cause it to lose its natural oils, so it's advisable to wash it 2-3 times a week. The AAD doesn’t recommend frequent hair washing, especially among those with dry or damaged hair.

When rinsing, use cold water as a final rinse as that seals the cuticles for shine. Limit your use of harsh chemicals, such as hair dyes or bleach, as these can weaken the hair over time. If you use hot styling tools, protect your hair with a heat protectant spray and use the tools sparingly to minimise damage.

Also read | Causes of early grey hair: Genes, stress and poor diet are biggest culprits, here's how to slow down the process

• Regular scalp care

Your scalp health is directly linked to the health of your hair. Research studies in the Journal of Dermatology indicate that regular scalp massages help increase blood circulation and stimulate hair growth. Exfoliating your scalp will help remove buildup and clear the hair follicles, ensuring a healthy base for growth. Oiling your scalp with traditional remedies such as coconut or castor oil helps nourish the roots and build stronger strands.

• Try natural remedies

Natural remedies are the best, cost-effective methods for hair health. Aloe vera gel applied directly to the scalp and hair hydrates and gives shine to it. An egg mask prepared by an egg and olive oil nourishes the hair. Fenugreek seed paste can improve thickness and reduce hair fall. Henna is a natural conditioner that strengthens the hair and enhances its natural shine. These remedies have been proven by anecdotal evidence and are highly supported in holistic hair care traditions.

• Protect your hair from damage

Daily wear and tear can take a toll on your hair. Protect it from sun damage by covering it with a hat or scarf when outdoors. Avoid tight hairstyles, as they can cause breakage over time. Switching to a silk or satin pillowcase reduces friction while you sleep, preventing tangles and breakage.

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

• Lifestyle changes for better hair health

Your lifestyle plays a significant role in your hair’s health and appearance. High stress levels can disrupt hair growth cycles and lead to thinning, as noted by the American Psychological Association (APA). Practices like yoga, meditation, or regular exercise can help manage stress effectively. Poor sleep quality also affects hair health, so aim for 7–8 hours of quality rest each night. Smoking damages hair follicles and dulls the hair, so quitting can significantly improve hair health and shine.

Achieving thick, shiny hair isn’t an overnight process, but with consistent care, the right products, and a balanced lifestyle, it’s within reach.