Having healthy and long hair is a very common desire: a thick, strong, shiny hair that regenerates quickly and naturally. However, hair growth can be influenced by many factors: genetics, of course, but also lifestyle and nutrition play a role in the speed of hair regrowth; the general health of the body, age, hormone levels, stress level and blood supply to the scalp are other determining factors [3]. In addition to internal factors, the external environment can also affect hair growth, such as exposure to harsh chemicals or excessive use of thermal styling tools, such as flat irons and curling irons [2].
So, if you want to speed up hair growth, keeping it healthy, there are various and diversified tips that can be followed to obtain evident benefits. In this article, therefore, we will deal with the topic from different points of view, exploring the different types of hair, the importance of nutrition in their correct development and advice on how to make them grow healthily and quickly. We will also try to list a series of good behaviors and attitudes to avoid in order to have long and strong hair and the most useful natural methods to improve hair growth.
Hair types
Before we dive into tips on how to grow hair fast, it is important to understand the different types of hair. Hair can be divided into three main types [3], which have unique characteristics, require specific care and are determined by the structure and shape of the hair bulb:
- straight hair has follicles that produce straight, flat hair, and tends to be shinier and more light-reflective;
- Wavy hair has follicles that produce slightly wavy hair, which can appear thicker and fuller;
- Curly hair, on the other hand, has follicles that produce spiral or curled hair; it tends to be drier, more fragile and susceptible to frizz.
Hair type is unique to each individual and can be influenced by genetics, ethnicity and other biological factors. It should be noted that the appearance, volume and especially length of hair can appear different between different types, as curly hair has a spiral structure that makes the apparent length much shorter than the actual length, and volume much greater than straight hair.
Hair growth, on the other hand, does not vary between the three different types: there is no scientific evidence that curly hair grows faster than straight hair or vice versa.
Furthermore, it should be specified that hair does not always grow at the same speed throughout the year. Generally, various phases are identified, including the Telogen phase and the Anagen phase. [4] The first is the one in which the hair is still connected to the follicle but no more vital activity is recorded: this means that the hair has already stopped growing and will soon fall out spontaneously. The Telogen phase is recorded above all in the summer period, during which the percentage of hair that falls out in a short time is maximum; on the contrary, it decreases in winter (this means that in the winter months the hair tends to remain similar to itself for longer). The Anagen phase, on the other hand, is characterised by the growth of the hair, which lengthens on average by one millimetre every three days, while the phase in which the hair grows and lengthens by about one millimetre every three days (for some individuals, especially women, the pace is faster, by about half a millimetre per day). The Anagen phase is typical of spring, the season in which the hair becomes thicker [4].
Hair and nutrition
Nutrition plays a fundamental role in hair health and growth and in preventing hair loss. Hair is mainly made up of keratin, a fibrous protein that requires a good amount of essential amino acids for its formation [3]. Keratin is found in high-protein foods such as low-fat dairy products (yogurt, skimmed milk), fish, legumes and white meat: making sure you follow a balanced and nutrient-rich diet is essential to support hair growth and keep it strong and shiny.
Important for the formation of keratin is a vitamin called biotin [5], vitamin B8 or vitamin H, involved in various metabolic processes within the body. This vitamin is particularly known for its role in maintaining hair and skin: biotin deficiency can lead to brittle, dry and weak hair, as well as premature hair loss. To stock up on it, you need to consume foods such as eggs, cereals, nuts, seeds, legumes, green leafy vegetables and lean meats.
Although recent studies [6] have shown that its presence is not strictly correlated with greater or faster hair growth, iron is one of the most important nutrients for hair. Iron is in fact essential for the transport of oxygen in the body and an iron deficiency can lead to weak and brittle hair, and even hair loss. The group of scientific experts employed in the studies expressed a clear opinion on the scientific basis relating to the effect of an adequate amount of iron in the blood, reaching the conclusion that this mineral reduces excessive hair loss [6]. Sources of iron in the diet include lean red meat, chicken, fish, legumes, spinach and dried fruit.
In addition to iron, other nutrients that play a key role in hair include zinc (involved in the maintenance of bones, nails and skin), vitamin A, vitamin C (a powerful antioxidant) and vitamin E. Making sure you include a variety of foods rich in these nutrients in your diet can therefore support hair growth and keep it healthy.
Taking care of your diet is one of the keys to having beautiful and strong hair, but it should be emphasized that hair growth is a process that requires time and patience and that there are no "miracle" foods to speed up this physiological cycle.
Do's and Don'ts for Fast Hair Growth
In general, there are some practices that can be adopted to ensure that hair has the health it needs to grow healthy and fast.
Recommended practices include:
- maintain a balanced and nutrient-rich diet, as described in the previous paragraph;
- treat your hair gently, using wide-toothed combs and microfiber towels to reduce hair breakage;
- trim your hair regularly to eliminate split ends;
- a gentle scalp massage to stimulate microcirculation and promote hair growth [7].
- use hair products suited to specific needs and hair types, such as hydrating or strengthening shampoos and conditioners [7].
Among the habits to avoid, however, are listed:
- overusing heat styling tools after washing, such as straighteners and high-heat hair dryers, which can cause damage to the hair [1];
- tying your hair too tightly, with unsuitable elastic bands or wearing tight hairstyles, which can damage the scalp [1];
- washing your hair too often or with water that is too hot, thus removing the natural oils that keep hair hydrated;
- exposing hair to excessive exposure to light or direct heat from the sun, with the risk of weakening and damaging it [7].
On the other hand, there are no particular contraindications [8] in the use of hair dyes and colorants, provided that they are free from irritating chemical substances and aggressive products. Specific treatments and supplements based on hyaluronic acid can also be useful [2].
How to grow hair naturally
In addition to the above-mentioned tips, there are some natural remedies that can help stimulate hair growth. The use of natural products such as jojoba or coconut oil (to be left on for at least 30 minutes), aloe vera (to be applied as a mask, massaged on the scalp and then rinsed) and essential oils of rosemary, lavender or peppermint also have an appreciable effect in stimulating growth.
Sources
[1] MSD Manual, Hair Loss, URL: https://www.msdmanuals.com/en-us/home/quick-facts-skin-diseases/hair-diseases/hair-loss?query=baldness
[2] Gruppo San Donato, Hair loss: what are the causes and remedies, URL: https://www.grupposandonato.it/news/2022/febbraio/caduta-capelli-cause-rimedi
[3] TRECCANI ENCYCLOPEDIA, Entry "hair".
[4] Il Corriere della Sera, How hair grows and falls out, URL: https://www.corriere.it/salute/dermatologia/cards/come-crescono-come-cadono-capelli/fasi-vita-capello_principale.shtml
[5] SWISSE, Biotin: why this fall (and the next) will be your best beauty ally, URL: https://it.swisse.com/blogs/hair-care/biotin-why-this-fall-and-the-next-falls-will-be-your-best-beauty-ally
[6] EFSA, Scientific Opinion on the substantiation of a health claim related to iron and maintenance of normal hair growth pursuant to Article 13(5) of Regulation (EC) No 1924/2006, URL: https://www.efsa.europa.eu/it/efsajournal/pub/2602
[7] SWISSE, Strong and healthy hair: here's how to do it, URL: https://it.swisse.com/blogs/hair-care/strong-and-healthy-hair
[8] Istituto Superiore di Sanità , Hair colorants or dyes, URL: https://www.issalute.it/index.php/la-salute-dalla-a-alla-z-menu/c/coloranti-per-capelli-o-tinture?highlight=WyJjYXBlbGxpIl0=#effetti-sulla-salute