Updated: Mar 13, 2022
Tips for promoting long, thick, and healthy hair; plus glowing skin.
Do you struggle to grow your hair out, or does your hair thin out easily? Whilst the texture, thickness, and even growth rate of your hair are genetic factors, there are diet and lifestyle changes that can influence those factors for the better.
I can always tell what’s going on inside my body but how I look on the outside. For example, I followed a low-fat diet several years ago trying lose weight. I did lose weight, but I also lost hair. Seriously, my hair started falling out! My skin was breaking out and inflamed, and my nails were brittle. Our hair, skin and nails reflect whether we are getting the necessary nutrients our bodies need, or if there is some sort of hormonal imbalance going on.
You can’t change your genetics, however, there are many things you can do to improve the quality of your hair, skin and nails. Some are simple fixes, some are topical treatments and some are supplements. This is a list of things I personally do to make sure my hair grows fast and stays healthy (and subsequently benefits my skin!)
I can’t stress this enough- our bodies need fats! Many vitamins and minerals are fat-soluble, meaning your body needs healthy fats to absorb them. That means, many supplements you take will not be absorbed by your body without fats- so you are just peeing them out and literally flushing your money down the toilet. My favorite fats that promote healthy hair and skin include:
Your hair follicles are made up mostly of protein, and a lack of protein has been linked to hair loss. That means, if you aren’t getting enough protein, your body is going to have to ration it out and the hair follicles will not receive the amount they need! Everyone’s nutritional needs are different, but I aim for 60-80 grams of protein per day. You don’t just have to get your protein from meat, either- try to consume plant-based proteins that contain all essential amino acids, including quinoa (my fave!), legumes, lentils, and green peas.
Vitamin A has been linked to healthy hair, and that’s because it promotes the production of sebum on the scalp, which moisturizes the skin and keeps hair healthy. Vitamin A is linked to faster hair growth and thicker hair.
My favorite sources of Vitamin A are:
Spinach (I put 2 cups in my Vegan Smoothie every morning!)
Most Americans do not get enough Omega-3’s and consume too many inflammatory Omega-6’s. Omega-3 fats nourish hair and decrease inflammation.
My favorite sources of Omega-3’s include:
Wild-caught salmon (must be wild-caught, otherwise you don’t know what the salmon was fed and it may not be a good source of Omega-3’s). I eat this 2-3 times per week.
Chia seeds- great source of fiber also. Try my Chia Seed Pudding (recipe on my Instagram)
Collagen production slows down once we get to our mid-20's. Collagen helps your skin cells to regenerate (which is what makes your hair grow).
Bone broth is a fantastic source for collagen and many other skin and gut-healing vitamins and minerals. I used to make my own which is the most cost-effective option, but now I purchase from Kettle & Fire to save time. They have lots of recipes that include bone broth, which is great for people who don’t want to drink it by itself.
I also take a collagen supplement daily. I like Vital Proteins- they are the leading collagen brand out there and have so many products! I put the unflavoured collagen powder in my tea, smoothies and other drinks. I also LOVE their coconut collagen coffee creamer- it’s basically like a dairy-free bulletproof coffee!
Don’t Wash Your Hair Every Day!
We all need a break sometimes, and so does your hair. Washing your hairs strips it of essential oils that protect and restore it. It takes a while to get there- start by washing your hair every other day and work your way up. I can only go 2-3 days without washing my hair since I work out frequently, but others may be able to go longer.
Coconut Oil Hair Mask
Give your locks some love! I love a good coconut oil hair mask to protect my hair and seal in moisture. Take about ½ cup coconut oil and melt it if it’s not liquid. Massage the oil into your scalp and all the way to the ends. Put your hair up with a soft scrunchie or hair tie (just make sure it’s soft so you don’t break your hair). Leave it in for 2+ hours (I like to leave mine in overnight and wash it off in the morning-put an old pillowcase on your pillow and immediately wash it in the morning). Make sure to double shampoo when you wash it off, and use a good conditioner or hair mask to seal in that moisture.
What do you do to help your hair grow? Let me know in the comments! Also, don’t forget to SUBSCRIBE to my email list to get all my blog updates straight to your inbox!