The ULTIMATE Hair Care Routine & Hair Growth Guide: How To Get Long & Healthy Hair

Losing hair can be a stressful experience, especially for young women. The thinning hair, changes in appearance, and loss of confidence can feel overwhelming. But rest assured, hair loss is a common issue that can be managed and even reversed with the right knowledge and treatment.

In this guide, we’ll address the most common problems related to hair loss, offer solutions backed by experts, and help you get your hair to growth stronger and healthier.

1. Checking Your Hair Health

Hair loss and hair shedding are different. According to Abbey Yung (a trichologist):

• Hair shedding is a natural process tied to the hair growth cycle, which consists of three phases: anagen (growth), catagen (transition), and telogen (resting). Daily shedding of about 35–40 hairs is normal, but can vary based on hair density.

• Hair loss, however, involves early shedding or stunted growth and can result from conditions like telogen effluvium, alopecia, or postpartum alopecia. If shedding exceeds normal rates and doesn’t improve, consulting a doctor is recommended.

Hair loss can be caused by several factors, including genetics, hormonal imbalances, stress, and nutrient deficiencies. Understanding the root cause is the first step toward finding the right solution. In order to have a hair care routine, you should check on your hair health status.

Dermatologists recommend getting a blood test to identify any deficiencies or hormonal imbalances. Dr. Jane Wilson, a trichologist, advises, "Early diagnosis is key to managing hair loss effectively. Understanding if it’s stress, diet, or genetics allows for targeted treatment."

You can take this hair health test at home to know if you're experiencing hair loss or hair shedding HERE

2. What Stop Your Hair From Growing?

2.1. Hair Training

Hair training doesn’t directly stop hair growth, but improper practices can interfere with it. Reducing hair washes without proper scalp care can lead to excess oil, dirt, and product build-up, clogging hair follicles and potentially causing infections or irritation. Overuse of dry shampoos may dry out the scalp, weakening follicles, while constantly tying hair up can cause breakage. These factors can contribute to slower or unhealthy hair growth, so it’s important to maintain scalp cleanliness and avoid damaging routines while training your hair.

2.2. Lack Of Sleep

Lack of sleep can significantly hinder hair growth in several ways. It raises stress levels, increasing cortisol, which disrupts the hair growth cycle and leads to shedding. Insufficient sleep impairs blood circulation to the scalp, depriving hair follicles of essential nutrients. It also disrupts hormonal balance, affecting growth hormones like HGH and melatonin. Additionally, chronic sleep deprivation weakens the immune system, making the scalp more susceptible to infections that can negatively impact hair growth. Overall, getting enough rest is vital for maintaining healthy hair and promoting growth.

2.3. Poor Diet

A lack of balanced nutrition, especially protein (which is essential for hair structure), can affect the growth cycle of hair. Hair is considered a non-essential tissue, so your body will prioritize other functions over hair growth if nutrients are lacking.

2.4. Excessive Exercise

Excessive exercise can slow down hair growth for several reasons. Intense workouts can raise cortisol levels, a stress hormone that leads to hair shedding and may cause hair follicles to stop growing. If you’re exercising a lot, your body also needs more nutrients, and not getting enough can lead to deficiencies that hurt hair health. Additionally, not allowing enough time for recovery and becoming dehydrated from too much exercise can weaken hair and slow its growth. While regular exercise is good for you, too much can have negative effects on your hair.

3. What Really Works?

The good news is that there are many effective treatments available, from natural remedies to medical interventions.

But in this blog, let's dive in some solutions we can do at home. Disclaimer: If you have medical conditions or scalp conditions like Dermatitis or Plaque psoriasis, this blog post is not for you. And hair growth requires patience and consistency.

3.1. Diet for Hair Health: Eat Your Way to Stronger Hair

Yes, what you eat directly affects your hair health. A balanced diet rich in vitamins like biotin, iron, and omega-3 fatty acids can strengthen your hair. Include foods such as:

• Spinach: Rich in iron and vitamin A.

• Salmon: Packed with omega-3 and vitamin D.

• Eggs: A great source of biotin and protein.

More examples: avocado, nuts, berries,...

You can also incorporate foods that block DHT. Dihydrotestosterone (DHT) is a hormone similar to testosterone. High levels of DHT may contribute to hair loss. We're talking pumpkin seeds, coconut oil, or green tea.

Expert Advice: Nutritionist Emma Davis advises, “For hair growth, it’s essential to consume foods that are high in vitamins and minerals. Zinc, iron, and proteins play a vital role in healthy hair.”

List of foods to avoid: sugar, refined carbs (white bread, pasta, and baked goods), high-fat, greasy foods, alcohol, artificial sweeteners,...

3.2. Vitamins & Supplements

A common issue is that many people take supplements without knowing their actual deficiencies. This approach can be ineffective or even harmful. If not enough of a certain vitamin is taken, it won’t make a difference, and taking too much could lead to negative side effects. It's important to get your vitals checked to know exactly what your body needs. Though visiting the doctor may not always be easy, understanding your body’s needs is crucial before adding supplements to a daily routine.

Hair gummies, for example, may seem convenient, but they are often unreliable. People take them without knowing how much of each vitamin is included. If they appear to work, it’s likely because there was a deficiency in one of the vitamins they contain. However, it's still a gamble, which is why relying on whole foods for nutrients is often a better approach.

Omega-3 (from fish oil) can reduce inflammation and hydrate hair follicles, while vitamin D can prevent hair loss if deficient. Zinc, selenium, and copper help strengthen hair, folic acid and biotin support cell renewal, and vitamin C protects hair cells while boosting collagen production.

Rather than relying on supplements, incorporating foods rich in these nutrients into your diet can lead to more consistent results. For example, having salmon once a week provides omega-3s, which can support healthier hair growth over time. Although improving hair health through nutrition may take time, gradually adding nutrient-dense foods to your diet can make a significant difference in achieving stronger, fuller hair. If slow or thinning hair growth is an issue, this approach can be a sustainable, long-term solution.

3.2. Healthy Lifestyle

Here are a few healthy habits that can promote hair growth:

1. Prioritize Sleep: Aim for 8 to 10 hours of sleep each night, especially as a woman. Sleep is essential for overall health, and during your period, try to get closer to 10 hours. Lack of sleep can leave you feeling exhausted and unfocused, which might lead you to rely on caffeine, disrupting your sleep cycle further.

2. Stay Active: Regular exercise is great for hair growth because it boosts blood circulation throughout the body, delivering vital nutrients to the hair follicles. However, be cautious with high-intensity workouts, as they can raise cortisol levels, which may slow down hair growth.

4. Styling Tricks: Volumizing Your Hair to Look Fuller

The way you style your hair can significantly impact its appearance. Choose hairstyles that add volume and cover thinning spots.

• Layers: Adding layers can create the illusion of fullness.

• Texture: Soft waves or curls can make your hair look fuller.

• Color: Subtle highlights can give depth and dimension, creating a fuller look.

Avoid tight hairstyles that pull on the hair. Instead, opt for loose waves and gentle updos to reduce strain and add volume. I will have another blog post diving deeper into this.

NOTE: If you're dealing with hair loss, finding emotional support and focusing on your overall appearance, rather than just your hair, can help.

• Self-Care: Prioritize skincare, fashion, and other aspects of your look.

• Support Groups: Joining a community of people experiencing hair loss can be comforting, or people who have transformed their hair.

5. The ULTIMATE Hair Care Routine

Step 1: Identify Your Hair Type, Texture, and Scalp Type

1. Hair Type: Determine if your hair is straight, wavy, curly, or coily. Here's a very detailed article on this

   
   

   • Straight Hair (Type 1): Lies flat from the roots to the tips, has a natural shine, and tends to get oily quickly.

   • Wavy Hair (Type 2): Forms a loose S shape, has some volume, and can be frizz-prone. This type can range from fine to thick.

   • Curly Hair (Type 3): Forms tight spirals or curls, tends to be drier and may frizz easily. Curls can be loose or tight, and this type generally requires more moisture.

   • Coily Hair (Type 4): Has very tight curls or zigzag patterns, is usually the driest type, and can be more fragile. Coily hair requires intense hydration and care.

   
   

2. Hair Texture: Is your hair fine, medium, or coarse? Fine hair can easily get oily, while coarse hair may need more moisture.

   
   

   • Fine Hair: Thin strands that can get oily quickly and may lack volume. Fine hair is usually soft to the touch.

   • Medium Hair: Neither too thin nor too thick, it has a good balance of volume and can hold styles well.

   • Coarse Hair: Thick strands that can feel rough or wiry. Coarse hair often requires more moisture and can hold styles well but may also be prone to dryness.

   
   

3. Scalp Type: Is your scalp oily, dry, or flaky? This will help guide how often to wash your hair and which products to use.

   
   

   • Oily Scalp: Produces excess oil, leading to greasy hair. This type may require more frequent washing.

   • Normal Scalp: Balanced oil production, not too oily or dry, can typically wash hair every few days without issues.

   • Dry/Flaky Scalp: Produces little oil, leading to dry hair and a flaky scalp. This type benefits from moisturizing products.

     
     

4. Porosity: Porosity indicates how well your hair absorbs and retains moisture.

   
   

   • Low Porosity: Hair repels moisture and can be resistant to product absorption. It may feel stiff or waxy and takes longer to dry.

   • Medium Porosity: Balances moisture retention, easily absorbs products and holds styles well.

   • High Porosity: Absorbs moisture quickly but loses it just as fast, often feeling dry or frizzy. This hair type may be damaged or porous due to chemical treatments.

     
     

How Often Should You Wash Your Hair?

It depends on how fast your hair get oily. Here's the reference:

• Oily Hair: Wash every 2-3 days. If you have lazy days, use dry shampoo to absorb oil.

• Normal/Combination Hair: Wash every 3-4 days.

• Dry/Flaky Scalp: Wash 1-2 times per week and use a scalp treatment (like salicylic acid) to help with flakes.

  
  

Hair Care Routine

Pre-Wash

1. Rosemary Oil Treatment:

   
   

   • Use rosemary oil: as a pre-wash treatment.

   • How to Apply: Section your hair and apply a few drops to each section evenly (more on thinning areas) and massage into your scalp using your fingertips. Don't leave oil on too long as it can cause buildup.

   • Massage: Focus on thinning areas and use a bamboo brush, your hands, or a regular brush to spread the oil evenly.

   • Time: Leave the oil in your hair for 1-3 hours before washing it. Braid your hair to prevent it from touching your skin (which can cause acne).

   • Extra Care: Add Argan Oil to your mid-lengths and ends, but don’t overuse it—just a little will suffice to avoid weighing your hair down.

     
     

Washing

1. Wet Hair: Use warm water to open the hair cuticle.

   
   

2. Shampoo (Double Cleansing):

   
   

   • First, use a shampoo to clean your scalp, focusing on the roots.

   • Rinse, then use a second, more nutrient-rich shampoo, gently massaging your scalp to exfoliate and cleanse.

   • Only wash the mid-lengths and ends 1-2 times a month to avoid drying out the hair and product buildup.

   • Don't forget to massage your scalp while washing.

     
     

3. Hair Mask: After shampooing, apply a hair mask to hydrate and nourish the hair. Leave it on for about 10 minutes and then rinse.

4. Conditioner: Apply conditioner to the ends, avoiding the scalp. Rinse thoroughly with cool water to seal the hair cuticle.

5. Final Rinse: Rinse your face and body after your hair wash to prevent any oils from causing acne.

   
   

Post-Washing

1. Microfiber Towel: Use a microfiber towel to gently dry your hair and avoid frizz.

2. Leave-in Conditioner: Apply a leave-in conditioner to add moisture and protection from heat.

3. Detangle: Use a detangling brush to gently remove knots, starting from the ends and working your way up. This also helps the leave-in conditioner work more effectively on each strand.

4. Hair Oil: Apply a small amount of hair oil to your mid-lengths and ends for shine and protection.

5. Scalp Serum (Optional): If needed, use a scalp serum to promote a healthy scalp and hair growth.

6. Blow-Dry: Blow-dry your hair on a cool or warm setting to protect it from heat damage.

In conclusion, achieving healthy, beautiful hair starts with understanding your unique needs. By incorporating a routine tailored to your specific scalp type, hair type, and hair texture, you can address your hair’s individual requirements and enhance its overall health and appearance. Remember, consistency is key. You got this!!