Do you often wonder how to strengthen hair or how to get volume in hair naturally? The good news is that achieving thicker, fuller hair is entirely possible with the right approach. Maintaining healthy, strong hair and roots is a common concern for most of us. Hair is more than just appearance; it's a reflection of your overall well-being. So, naturally thick, voluminous hair is a dream come true. But how can you actually strengthen hair? The simple answer lies in a combination of proper nutrition, effective hair care routines, and lifestyle changes that support healthy hair growth.

In this blog, we’ll introduce you to various methods to strengthen your hair naturally and boost its volume. From understanding the basics of hair structure and growth to implementing specific nutritional tips, hair care routines, and lifestyle changes, you'll learn practical and accessible ways to achieve healthier, thicker hair.

Understanding Hair Structure and Growth 

Hair Anatomy

Understanding the structure of hair is essential to address the question, How to  strengthen hair. Hair anatomy consists of three primary layers: the cuticle, cortex, and medulla.

Cuticle: The cuticle is the outermost layer of the hair shaft. It is composed of overlapping, scale-like cells that lay flat and form a protective barrier around the hair strand. This layer is crucial as it shields the inner layers from damage caused by environmental factors such as UV rays, pollution, and mechanical stress. The cuticle also helps retain moisture within the hair, preventing it from becoming dry and brittle. A healthy cuticle reflects light, giving hair its natural shine, whereas a damaged cuticle can make hair appear dull and feel rough.

(Source: hairknowhow.com)

Cortex: The cortex is the thickest layer and makes up the bulk of the hair strand. It contains long, coiled proteins responsible for the strength and elasticity of the hair. The cortex also holds melanin, the pigment that gives hair its colour. The type and amount of melanin determine whether hair is blonde, brown, red, or black. Additionally, the cortex plays a key role in determining the hair's texture and curl pattern. Chemical treatments like colouring or perming primarily affect the cortex, highlighting its importance in maintaining hair health.

Medulla: The medulla is the innermost layer of the hair shaft. It consists of a soft, spongy core that may be continuous, fragmented, or absent. The function of the medulla is not fully understood, but it is believed to provide some structural support, particularly in thicker or coarser hair types. The presence or absence of the medulla does not significantly affect the overall health of the hair.

Hair Growth Cycle

Hair grows from follicles located in the scalp, undergoing a cyclical growth process that includes three main stages: anagen, catagen, and telogen.

Anagen (Growth Phase): This phase can last from 2 to 7 years, depending on genetic factors, and determines the maximum length of hair growth. During the anagen phase, hair cells in the root are rapidly dividing, and new hair is formed. Approximately 85-90% of hair follicles are in the anagen phase at any given time, with hair growing about 1 cm per month.

Catagen (Transitional Phase): This short phase lasts for about 2-3 weeks. Hair growth stops, and the outer root sheath shrinks and attaches to the root of the hair, marking the end of the active growth phase. About 1-2% of hair follicles are in the catagen phase at any given time, preparing to shed the hair.

Telogen (Resting Phase): This phase lasts for about 3 months. During the telogen phase, hair growth is at rest. The old hair is eventually shed, and a new hair begins to grow from the same follicle, entering the anagen phase again. Approximately 10-15% of hair follicles are in the telogen phase at any given time, with about 50-100 hairs shed daily.

Factors Affecting Hair Growth Cycle

To address how to  strengthen hair, we must consider several factors that can influence the hair growth cycle, including genetics, age, hormones, and overall health. 

Genetics: Genetic predisposition plays a significant role in determining the length of the anagen phase, hair density, and overall hair health.

Age: As we age, the duration of the anagen phase shortens, leading to thinner and shorter hair. Hair follicles can also become dormant, reducing hair density.

Hormones: Hormonal changes, such as those experienced during pregnancy, menopause, or due to thyroid issues, can affect hair growth. High levels of androgens, for example, can shorten the anagen phase and prolong the telogen phase, leading to hair thinning.

(Source: encyclopedia.pub)

Health: Overall health, including conditions like anemia, autoimmune diseases, and scalp infections, can impact hair growth. Nutritional deficiencies, particularly in iron, biotin, and other essential vitamins, can also lead to hair loss.

Environmental Factors: Exposure to pollution, harsh weather conditions, and chemical treatments can damage hair and affect its growth cycle. Protecting hair from these elements is crucial for maintaining its health.

Maintaining a healthy scalp is crucial for strong hair roots. A clean and well-moisturised scalp provides a favourable environment for hair growth and prevents issues like dandruff and inflammation, which can weaken hair roots and cause hair loss. If you’re trying to figure out what exactly is the root cause of you hair loss before starting any treatment, then do take Traya’s Free Hair Test and get a personalized Hair kit specifically aiming at curing your root cause!

Also Read: Maturing vs Receding Hairline

Nutritional Tips for Stronger Hair and Roots

Vitamin A is crucial for maintaining healthy hair as it aids in the production of sebum, an oily substance produced by sebaceous glands. Sebum keeps the scalp moisturised, preventing it from becoming dry and flaky. A well-moisturised scalp is essential for preventing hair breakage and maintaining hair shine. Foods rich in Vitamin A include sweet potatoes, carrots, spinach, and kale. Incorporating these vegetables into your diet ensures your scalp remains healthy and your hair stays strong and vibrant.

Vitamin E is known for its antioxidant properties, which help protect cells from oxidative stress. For hair health, Vitamin E improves blood circulation to the scalp, ensuring that hair follicles receive adequate nutrients and oxygen. This improved circulation promotes healthier hair growth. Nuts, seeds, spinach, and avocados are excellent sources of Vitamin E. Including these foods in your diet can enhance the overall health and growth of your hair.

Vitamin C plays a vital role in the production of collagen, a protein that strengthens hair strands. Collagen provides structural support to hair, preventing it from becoming brittle and prone to breakage. Additionally, Vitamin C helps in the absorption of iron, another essential nutrient for hair health. Citrus fruits like oranges, lemons, and grapefruits, as well as strawberries and bell peppers, are rich in Vitamin C. Consuming these foods can significantly contribute to stronger, more resilient hair.

Biotin, also known as Vitamin B7, is essential for the production of keratin, a protein that forms the structure of hair. Adequate biotin levels help improve hair strength and thickness, reducing the risk of hair breakage and split ends. Eggs, almonds, and whole grains are excellent sources of biotin. Incorporating these foods into your diet can enhance the health of your hair by supporting keratin production.

Iron is a critical nutrient for hair growth as it helps red blood cells carry oxygen to hair follicles. Adequate oxygen supply is necessary for the growth and repair of hair tissues. Iron deficiency can lead to significant hair shedding and thinning. Foods rich in iron include lean meats, spinach, lentils, and tofu. Ensuring that you consume enough iron-rich foods can prevent hair loss and promote healthy hair growth.

Zinc is vital for hair tissue growth and repair. It helps maintain the oil glands around hair follicles, ensuring that the scalp remains healthy. Zinc deficiency can lead to hair loss and scalp issues. Foods high in zinc include pumpkin seeds, chickpeas, and oysters. Adding these foods to your diet can support hair tissue growth and repair, promoting overall hair health.

Folic acid, also known as Vitamin B9, is essential for cell production, including the cells in hair follicles. Adequate folic acid levels ensure that hair follicles function properly and hair growth is maintained. Leafy greens like spinach and kale, as well as beans and citrus fruits, are rich in folic acid. Consuming these foods helps support cell production and, consequently, healthy hair growth.

To maintain strong and healthy hair, it is important to incorporate a variety of nutrient-rich foods into your diet. Some of the best foods for hair health include:

• Eggs: Rich in biotin, protein, and essential vitamins.
• Spinach: A great source of iron, folic acid, and Vitamin A.
• Sweet Potatoes: High in beta-carotene, which the body converts to Vitamin A.
• Nuts and Seeds: Provide Vitamin E, zinc, and healthy fats.
• Citrus Fruits: Packed with Vitamin C for collagen production.
• Lean Meats: Excellent sources of iron and protein.

By incorporating these foods into your diet, you can provide your hair with the essential vitamins and minerals it needs to stay strong, healthy, and vibrant.

Hair Care Routine for Strengthening Hair and Roots

Maintaining a proper hair care routine is crucial for ensuring strong, healthy hair and roots. This involves selecting the right products, following correct techniques, and incorporating treatments that nourish and protect your hair. Here’s a detailed guide to help you establish an effective hair care routine:

1. Shampoos and Conditioners

Sulphates and Parabens: Sulphates can strip natural oils from your hair, making it dry and brittle. Opt for sulphate-free shampoos that are gentle on your scalp and hair. Parabens are preservatives that can cause scalp irritation. Choose paraben-free conditioners to avoid potential irritation and promote healthier hair.A gentle, sulphate free shampoo like Traya’s defense shampoo can be used to cleanse hair and scalp by not stripping them of essential oils. It contains biotin as an active ingredient that promotes hair growth. 

Key Ingredients: Look for shampoos and conditioners containing keratin, biotin, and natural oils. Keratin strengthens hair, biotin promotes growth, and natural oils like argan or jojoba oil provide moisture and shine.

Routine:

• Frequency: Wash your hair 2-3 times a week to avoid over-stripping natural oils.

• Application: Focus the shampoo on your scalp to cleanse it thoroughly. Apply conditioner mainly to the mid-lengths and ends of your hair to prevent scalp buildup and nourish the hair.
  
  

2. Hair Masks

Choosing a Hair Mask:

• Ingredients: Look for masks with proteins, vitamins, and natural oils. Ingredients like keratin, collagen, coconut oil, and avocado oil are excellent for hair health.

• Types: There are masks specifically formulated for different hair needs such as repairing damage, adding moisture, or enhancing color.
  
  

Routine:

• Application: Apply the hair mask to clean, damp hair, focusing on the mid-lengths and ends. Leave it on for the recommended time (usually 10-30 minutes) before rinsing thoroughly.
• Frequency: Use once a week for best results.
  
  

3. Serums and Oils

Benefits of Serums and Oils:

• Hydration and Protection: Serums and oils help seal moisture into the hair, reducing dryness and preventing split ends. They also protect hair from environmental damage and heat styling.
• Smoothness and Shine: These products can reduce frizz and add a healthy shine to your hair.
  
  

Choosing Serums and Oils:

• Hair Type: Select products that suit your hair type (e.g., lightweight oils for fine hair, richer oils for thick hair).
• Ingredients: Look for ingredients like argan oil, jojoba oil, or silicone-based serums that are designed to smooth and protect.
• Traya Health's Recap Serum: It contains Redensyl, Procapil, and Capixyl to prevent hair loss and promote healthier hair growth. Targets root causes of hair fall, such as premature aging of hair follicles, shrinking hair follicles due to DHT, hair thinning, and weakening of hair roots. 

  

  
  
  

Routine:

• Application: Apply a few drops of serum or oil to the palms of your hands and distribute it evenly through the mid-lengths and ends of your hair. Avoid the roots to prevent greasiness.
• Frequency: Use after every wash or as needed to maintain hydration and protection.
  
  

4. Proper Washing and Conditioning Techniques

Washing:

• Warm Water: Use warm water to wet your hair as it opens the hair cuticles for better cleansing.
• Scalp Massage: Gently massage your scalp with your fingertips to stimulate blood flow and ensure a thorough cleanse.
  
  

Conditioning:

• Avoid Scalp: Apply conditioner from mid-length to the ends of your hair to avoid making your scalp oily.
• Comb Through: Use a wide-tooth comb to distribute the conditioner evenly and detangle your hair.
  
  

5. Additional Tips

Drying:

• Gentle Drying: Pat your hair dry with a soft towel instead of rubbing it vigorously to prevent breakage.
• Air Dry: Whenever possible, let your hair air dry. If using a blow dryer, use the lowest heat setting and a heat protectant spray.
  
  

Styling:

• Avoid Excessive Heat: Limit the use of heat styling tools like straighteners and curling irons. When you do use them, always apply a heat protectant.

• Protective Hairstyles: Opt for protective hairstyles that reduce stress on the hair and prevent breakage.

Natural Remedies and DIY Treatments 

Aloe Vera

Aloe vera is renowned for its soothing and moisturising properties, making it a fantastic ingredient for hair care. It contains enzymes that repair dead skin cells on the scalp, promoting healthy hair growth. Aloe vera also acts as a natural conditioner, leaving your hair smooth and shiny.

How to Use Aloe Vera:

• Extract fresh aloe vera gel from the plant and apply it directly to your scalp and hair.
• Leave it on for about 30 minutes to an hour.
• Rinse thoroughly with lukewarm water.
  
  

Coconut Oil

Coconut oil is another powerhouse for hair care. Its unique ability to penetrate the hair shaft helps reduce protein loss, making hair stronger and less prone to breakage. Additionally, coconut oil is rich in lauric acid, which has antimicrobial properties that can improve scalp health.

How to Use Coconut Oil:

• Warm a small amount of coconut oil until it becomes liquid.
• Apply it evenly from the scalp to the ends of your hair.
• Leave it on for at least 30 minutes, or overnight for a deep conditioning treatment.
• Rinse well with shampoo and conditioner.
  
  

Egg Masks

Eggs are packed with protein and biotin, essential nutrients for hair strength and growth. They help nourish hair, making it thicker and more resilient. Using egg masks regularly can help repair and strengthen hair strands.

How to Use Egg Masks:

• Beat an egg and mix it with a tablespoon of olive oil.
• Apply the mixture to your hair, ensuring even coverage.
• Leave it on for 20 minutes before rinsing thoroughly with cool water (to avoid cooking the egg in your hair).
  
  

DIY Hair Mask Recipes

Aloe Vera and Coconut Oil Mask

Combining the moisturizing properties of aloe vera with the deep conditioning effects of coconut oil, this mask is perfect for promoting healthy hair growth and enhancing hair strength.

Ingredients:

• 2 tablespoons of aloe vera gel
• 2 tablespoons of coconut oil
  
  

Instructions:

1. Mix equal parts of aloe vera gel and coconut oil in a bowl.
2. Apply the mixture to your scalp and hair, focusing on the roots and tips.
3. Leave it on for 30 minutes to an hour.
4. Rinse thoroughly with shampoo and conditioner.
   
   

Egg and Olive Oil Mask

This simple yet effective mask utilizes the protein in eggs and the moisturizing properties of olive oil to nourish and strengthen hair, reducing breakage and enhancing shine.

Ingredients:

• 1 egg
• 1 tablespoon of olive oil
  
  

Instructions:

1. Beat an egg and mix it with a tablespoon of olive oil until well combined.
2. Apply the mixture evenly to your hair, starting from the roots to the ends.
3. Leave it on for 20 minutes.
4. Rinse thoroughly with cool water and follow with your regular shampoo and conditioner.
   
   

Regular use of aloe vera, coconut oil, and egg masks can provide the essential nutrients your hair needs to thrive. Embrace the power of natural remedies and enjoy the benefits of stronger, more resilient hair.

6. Lifestyle Changes for Healthier Hair and Roots

Achieving and maintaining healthy hair goes beyond the products you use. Your lifestyle plays a significant role in the overall health and strength of your hair. Here are some essential lifestyle changes that can help you achieve healthier hair.

Manage Stress Levels

Stress can have a profound impact on your hair health. High stress levels can disrupt the hair growth cycle, leading to hair loss and thinning. Incorporating stress management techniques into your daily routine can help mitigate these effects.

Tips for Managing Stress:

• Practice mindfulness and meditation to reduce stress levels.
• Engage in regular physical activities such as yoga, jogging, or swimming.
• Ensure you have hobbies and activities that you enjoy and that help you relax.
  
  

Prioritise Sleep

Adequate sleep is crucial for overall health, including the health of your hair. During sleep, your body repairs and regenerates cells, including those that contribute to hair growth. Lack of sleep can lead to increased stress and hormonal imbalances, which can negatively impact your hair.

Tips for Better Sleep:

• Aim for 7-8 hours of quality sleep each night.
• Establish a regular sleep schedule by going to bed and waking up at the same time every day.
• Create a calming bedtime routine, such as reading or taking a warm bath, to signal to your body that it’s time to wind down.
  
  

Maintain a Balanced Diet

A nutritious diet is fundamental for healthy hair. Your hair needs essential vitamins, minerals, and proteins to grow strong and resilient. Including a variety of nutrient-rich foods in your diet can support hair health from the inside out.

Nutrient-Rich Foods for Hair Health:

• Proteins: Lean meats, eggs, beans, and nuts provide the building blocks for hair structure.
• Vitamins: Incorporate fruits and vegetables rich in vitamins A, C, and E, such as carrots, spinach, and citrus fruits.
• Minerals: Foods high in iron and zinc, such as red meat, spinach, and pumpkin seeds, are vital for healthy hair growth.
  
  

Stay Hydrated

Hydration is key to maintaining the moisture balance in your hair and scalp. Dehydration can lead to dry, brittle hair and a flaky scalp, both of which can weaken hair and lead to breakage.

(Source: Shutterstock)

Tips for Staying Hydrated:

• Drink at least 8 glasses of water a day.
• Include hydrating foods in your diet, such as cucumbers, watermelon, and oranges.
• Avoid excessive caffeine and alcohol consumption, as they can contribute to dehydration.
  
  

Avoid Excessive Heat and Chemical Treatments

Excessive use of heat styling tools and chemical treatments can damage hair, making it weak and prone to breakage. Limiting these practices and using protective measures can help maintain hair health.

Tips for Protecting Hair:

• Use heat styling tools on the lowest effective setting and always apply a heat protectant spray.
• Opt for natural or less damaging hair treatments, and avoid over-processing your hair with dyes, perms, or relaxers.
• Give your hair regular breaks from styling to allow it to recover and maintain its strength.
  
  

Regular Exercise

Regular physical activity promotes overall health, which in turn benefits your hair. Exercise improves blood circulation, ensuring that your scalp receives adequate nutrients and oxygen to support healthy hair growth.

(Source: Shutterstock)

Tips for Incorporating Exercise:

• Aim for at least 30 minutes of moderate exercise most days of the week.
• Choose activities you enjoy, whether it’s a gym workout, cycling, dancing, or hiking.
• Combine cardiovascular exercises with strength training for a balanced fitness routine.

By managing stress, prioritising sleep, maintaining a balanced diet, staying hydrated, avoiding excessive heat and chemical treatments, and engaging in regular exercise, you can support healthy hair growth and prevent damage. 

So far we have discussed how to  strengthen hair naturally. Now let us look at some treatments and therapies that can help increase &  strengthen hair volume with professional assistance.

Keratin Treatment

(Source: Shutterstock)

Keratin treatments smooth and strengthen hair by replenishing lost keratin, a key protein that makes up the hair structure. This treatment reduces frizz, adds shine, and makes hair more manageable.

PRP (Platelet-Rich Plasma) Therapy

(Source: Shutterstock)

PRP therapy involves using your own blood, which is processed to concentrate the platelets and then injected into the scalp to stimulate hair growth and strengthen existing hair. This treatment leverages the body's natural healing mechanisms to rejuvenate hair follicles. Though generally safe, PRP therapy may cause mild discomfort, swelling, or redness at the injection sites. It's crucial to discuss any potential risks with a qualified practitioner.

Laser Therapy

Laser therapy promotes hair growth through low-level laser light, which improves blood circulation to the scalp and stimulates hair follicles. This non-invasive treatment can be done at home with laser combs or helmets or in a clinic with professional-grade equipment. While it is generally considered safe, results can vary, and it may take several months of consistent use to see noticeable improvements.

Benefits and Risks

While these professional treatments can be effective in strengthening hair and promoting growth, they may come with potential side effects such as scalp irritation, temporary hair shedding, or allergic reactions.

8. Products and Tools for Stronger Hair 

• Hair Serums:

Products like argan oil serum are excellent for protecting and nourishing hair. They add shine, reduce frizz, and prevent split ends. Regular use of a quality serum can also provide a protective barrier against environmental damage.

• Hair Oils:

Coconut oil and castor oil are ideal for deep conditioning treatments. Coconut oil penetrates the hair shaft to reduce protein loss, while castor oil promotes hair growth and thickness. Applying these oils regularly can strengthen hair and improve overall health.

• The Traya Scalp Oil with Growth Therapy Booster Shots:

The Traya Scalp Oil is designed to stimulate hair growth by enhancing the health of hair follicles. This hair oil contains a blend of coconut, goat milk, and wheat germ, which are rich in essential fatty acids and vitamins that repair damage caused by environmental pollution and styling products. Ingredients such as aloe, amalaki, ORPL, and camphor work together to improve scalp health by reducing pitta dosha and ensuring optimal nutrient flow to the scalp. Additionally, herbal elements like guduchi, brahmi, and bhringraj strengthen hair follicles and enhance circulation to the scalp, extending the anagen or growth phase for healthier and longer hair.

• Supplements:

Biotin and multivitamins support hair health from within. These supplements provide essential nutrients that might be missing from your diet, helping to reduce hair shedding and promoting growth. Consistent use can lead to noticeably stronger and healthier hair over time.

Tools for Stronger Hair

• Brushes and Combs:

Using wide-tooth combs and soft-bristle brushes can minimise hair breakage. These tools are gentle on the hair and scalp, reducing the risk of pulling and tearing. Proper brushing techniques also help distribute natural oils, promoting healthier hair.

• Heat Protectants:

Applying heat protectants before using heat styling tools is crucial for protecting hair. These products form a barrier that reduces heat damage and moisture loss. Using a heat protectant spray or serum can significantly reduce the risk of split ends and breakage.

Conclusion 

We started the blog with the query How to  strengthen hair naturally. The simple answer is: Achieving stronger hair requires a holistic approach, combining proper nutrition, effective hair care routines, natural remedies, and professional treatments. Key nutrients such as vitamins A, E, C, Biotin, Iron, Zinc, and Folic Acid play a vital role in maintaining hair health and volume. Incorporating foods rich in these nutrients, like eggs, spinach, sweet potatoes, nuts, seeds, citrus fruits, and lean meats, can significantly improve hair strength and volume.

A well-structured hair care routine, including the use of sulphate-free shampoos, conditioners, hair masks, serums, and oils, helps maintain healthy hair and roots. Utilising DIY treatments with natural ingredients like aloe vera, coconut oil, and eggs can further enhance hair strength and volume. 

Maintaining a healthy lifestyle and managing stress are crucial for overall hair health. Adequate sleep, hydration, regular exercise, and stress-reducing practices like yoga can promote hair growth and prevent hair loss.

For those looking to enhance their hair further, professional treatments can provide additional support. Incorporating these practices into your daily routine not only addresses how to  strengthen hair but also ensures healthier, stronger hair over time.

FAQs

Yes, a balanced diet rich in essential vitamins and minerals can significantly prevent hair loss and promote hair health. Nutrients such as biotin, iron, vitamin D, and zinc play critical roles in maintaining strong and healthy hair. Consistently incorporating a variety of nutrient-dense foods into your diet can provide the foundation needed for optimal hair growth.

Typically, 3-6 months of consistent supplement use can show noticeable improvements in hair health. Hair growth is a gradual process, and patience is key when using supplements to address deficiencies. It's essential to combine supplements with a balanced diet and proper hair care routine for the best results.

Yes, excessive intake of vitamins, especially fat-soluble ones like A and E, can lead to toxicity and adverse effects. Overconsumption can cause symptoms such as nausea, headaches, and even more severe health issues. Always follow recommended dosages and consult with a healthcare professional before starting any new supplement regimen. Moderation and balance are crucial for overall health and well-being.

References

https://www.researchgate.net