Eat a balanced diet with adequate protein (eggs, fish, poultry, beans, tofu)
Ensure sufficient iron, zinc, and vitamin D (lean meats, legumes, nuts/seeds, fortified foods; consider labs if unsure)
Get enough omega-3 fatty acids (salmon, sardines, chia, flax, walnuts)
Maintain adequate calories and avoid crash dieting
Keep scalp clean and use a gentle shampoo regularly
Treat dandruff or scalp inflammation promptly (medicated shampoo if needed)
Avoid harsh chemicals and frequent heat styling
Minimize tight hairstyles, traction, and aggressive brushing
Use heat protectant when using hot tools
Condition regularly and detangle gently to reduce breakage
Consider a leave-in conditioner or scalp-friendly moisturizing routine
Massage the scalp 5–10 minutes most days (gentle pressure)
Use minoxidil if appropriate (follow label directions; be consistent)
Ask a clinician about prescription options if hair loss is significant (eg, androgenetic alopecia)
Check for and treat underlying causes: thyroid disease, anemia/iron deficiency, vitamin deficiencies, PCOS, stress-related shedding
If shedding is sudden or heavy, consult a dermatologist for evaluation
Avoid smoking; limit alcohol
Sleep 7–9 hours and manage chronic stress
Consider lab testing before supplements if you suspect deficiency (ferritin/iron, vitamin D, thyroid, B12, zinc)
Be cautious with “hair growth” supplements; only use those with evidence and correct dosing
Trim only to prevent split ends (not to speed growth, but to reduce breakage)
Use protective styles and limit friction (silk/satin pillowcase, gentle nighttime care)