Get 7–9 hours of sleep nightly
Eat enough calories and protein
Aim for protein at every meal (eggs, fish, poultry, beans, Greek yogurt)
Include iron-rich foods (spinach, lentils, red meat, beans)
Include zinc sources (oysters, beef, pumpkin seeds, chickpeas)
Include omega-3 sources (salmon, sardines, chia, flax)
Include vitamin D sources (fatty fish, fortified foods)
Include vitamin C sources (citrus, berries, bell peppers)
Stay hydrated
Manage stress (breathing exercises, yoga, regular activity)
Avoid smoking
Limit alcohol
Keep hair and scalp clean with a gentle shampoo
Wash frequency based on your scalp needs (not overly frequent or too infrequent)
Treat dandruff or scalp inflammation promptly
Use a conditioner every wash to reduce breakage
Detangle gently with a wide-tooth comb
Minimize heat styling and use heat protectant when needed
Limit chemical processing (bleach, relaxers, frequent dyes)
Reduce tight hairstyles (avoid constant pulling, traction)
Trim split ends regularly to prevent further breakage
Use a satin/silk pillowcase or bonnet
Detangle before bed and protect hair during sleep
Use lightweight leave-in conditioner to reduce friction
Consider a leave-in scalp-friendly routine if you tolerate it
Avoid heavy oils or products if they worsen scalp issues
Consider biotin only if you have a deficiency or low intake
Consider iron, vitamin D, or zinc supplements only if labs show low levels
Ask a dermatologist about hair loss causes (telogen effluvium, androgenetic alopecia, thyroid issues)
If hair shedding is sudden or patchy, get evaluated promptly
Ask about evidence-based treatments (topical minoxidil, prescriptions) if appropriate
Be consistent for at least 3–6 months before judging results