Aim for 7–9 hours of sleep per night
Eat a protein-rich diet (eggs, fish, poultry, beans, lentils, Greek yogurt)
Include iron sources (lean red meat, spinach, lentils) if you’re deficient
Ensure adequate zinc (oysters, beef, pumpkin seeds, beans)
Get enough vitamin D (fatty fish, fortified foods) and consider testing if low
Ensure sufficient omega-3 fats (salmon, sardines, chia, flax)
Consume vitamin C sources (citrus, berries, bell peppers) to support collagen
Stay hydrated
Manage stress (daily exercise, mindfulness, breathing practices)
Avoid crash dieting and severe calorie restriction
Keep scalp clean with a gentle shampoo; wash frequency based on your scalp oiliness
Use a conditioner to reduce breakage
Detangle gently with a wide-tooth comb; start from ends
Minimize heat styling; use heat protectant when needed
Reduce tight hairstyles (traction can slow growth)
Limit chemical treatments (bleach/relaxers) and harsh colorings
Protect hair at night (satin/silk bonnet or pillowcase)
Trim regularly only to remove split ends (doesn’t speed roots, but reduces breakage)
Consider topical minoxidil (if appropriate for you) to support growth
Address dandruff or scalp inflammation (anti-dandruff shampoo if needed)
Treat underlying issues (thyroid problems, iron deficiency, hormonal changes)
Avoid smoking and limit alcohol
Review medications with a clinician if hair shedding is a concern
Track progress with photos every 4–6 weeks
See a dermatologist if you have patchy loss, sudden shedding, scalp pain/itching, or no improvement after 3–6 months