Column: ‘My Top Five Tips For Lustrous Locks’

January 20, 2017

[Written by personal trainer and health coach Tania Kowalski]

As I’ve gotten older I have to say that the number of strands of hair that end up in my brush are more than I ever remember in the past. I like to blame it on the fact that my hair is really long now so one hair really looks like 5.

Tania Kowalski bermuda

There are so many things that contribute to hair health; hormones, stress, how we treat our locks, and of course, nutrition! I definitely know when my insides are happy because I’m not losing as much hair AND my hair is softer and shinier.

With many years of experimentation with this mane of thick & frizzy, not quite curly, definitely not straight hair of mine, I have a few tips to share to keep your locks feeling silky and looking shiny. Here goes:

  • 1] Get enough protein, iron, and omega 3 fats. Many people skimp on protein which truly is what makes up and builds the hair shaft. Having enough good quality protein and iron is integral for hair health. If you are vegetarian and feel that you may be iron deficient it is worth getting your blood tested. Omega 3 fats decrease inflammation for a happy scalp and for increased hair growth. Good sources of Omega 3′s are: walnuts, eggs yolks, ground flaxseed or flaxseed oil, chia and hempseeds, salmon, and other fatty fish such as mackerel, anchovies, and sardines. Be sure to get in those super hair foods!
  • 2] Don’t be nutrient deficient. Eating a variety of foods is important for so many reasons and hair health is a good indictor that you’re getting the nutrients that you need. Any vitamin deficiency can cause hair loss. Vitamins E,B,C, and D and the minerals magnesium, and selenium, are all integral to strong and shiny locks.
  • 3] Keep your hormones happy! Hormonal fluctuations can also cause your strands to shed. If you suspect a hormone imbalance get a hormone test done and work to get those hormones balanced.
  • 4] Lose weight slowly and maintain a healthy weight. Rapidly dropping weight can often come through restrictive means that can cause nutrient deficiencies and hair loss. Slow and steady, healthy, maintainable weight loss is always the way to go! Any ongoing stress to the body, illness, over-exercising, under eating, lack of rest and recovery, and general anxiety is hard on the body, causes inflammation, and therefore hair loss.
  • 5] Baby your precious hairs. Washing your hair too often with water that is too hot, coloring, drying, flat pressing, and constantly pulling it up or back tightly can cause hair loss. I like to wash my hair a couple of times a week with warm water, to let it air dry most of the time [in a braid or loose, low bun], and to use gentle brushes and elastics that don’t pull or snag. Doing a DIY oil treatment where you comb through olive, coconut, or avocado oil and wrap your hair with a warm towel is a luxurious DIY hair treat.

Tania Kowalski is an ACE certified Personal Trainer and Health Coach and is Precision Nutrition Certified. Tania advocates that the right training and nutrition can transform your life and her passion is helping others to change theirs. You can follow Tania’s tips, workouts and recipes on Facebook [Health Fanatic] or on her website.


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