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If you are suddenly seeing a lot of hair strands on your pillow or your scalp is becoming visible than usual, then it could be an alarming sign of hair thinning. This can be a disturbing condition for many, affecting their self-confidence. However, there is no need to worry about temporary hair thinning. This condition is curable, and hair regrowth can be achieved with the right treatment approach.
Any therapy for hair thinning is successful only when the root cause of the condition is identified and treated. Thus, the best treatment for hair thinning addresses the problem at a deeper level rather than just the surface symptoms.
The guide focuses on the causes of hair thinning, science, and Ayurveda-backed treatment solutions to regain lost hair density and the hair care routine to promote healthy hair growth.
Why Hair Thins: Root Causes Explained
Hair thinning refers to the gradual reduction in the thickness and density of hair strands. In this condition, individual hairs become finer and shorter, rather than falling out entirely. Thinning hair is mostly a sign that your body's functioning is imbalanced. Understanding the root cause of this condition is the first critical step towards finding an effective solution. While the majority of individuals suffering from hair thinning opt for expensive hair care products and supplements to reduce hair fall, the true result follows only by addressing the deep-seated causative factor. Here are some of the most common reasons why hair thinning happens:
- Hormonal Changes: It is one of the most common culprits of thinning hair. When the hormone levels fluctuate in women during the major life stages like postpartum, PCOS, and perimenopause, it disrupts the hair cycle. Hormonal imbalance, particularly the excess production of androgen (male hormone), can cause the hair follicles to shrink. As a result, the hair becomes weak and falls, leading to hair thinning.
- Nutrient Deficiency: Hair is mainly made up of keratin protein, along with other elements like minerals, lipids, and pigments. Thus, it requires a steady supply of nutrients to grow long and strong. Deficiencies of key vitamins and minerals like iron, vitamin B12, and biotin can lead to thinning of hair. Low protein intake is also a reason for the condition.
- Stress & Sleep Deprivation: Chronic stress causes the body to release the hormone cortisol, which pushes your hair follicles to enter the resting phase (telogen) prematurely. This leads to the shedding of those hair strands, a condition called telogen effluvium. Likewise, lacking quality sleep for a long time can raise the cortisol level and also prevent the body from performing functions that support hair growth, like cell repair, hormone regulation, and blood circulation.
- Excessive Styling: Frequent use of heat styling tools such as blow dryers and straighteners, and tight hairstyles such as buns, braids, and ponytails can cause stress on your hair follicles. Prolonged strain can damage your hair over time and lead to hair loss, a condition called traction alopecia.
- Genetics: Genetics is often only cited as a 30% contributor to hair thinning issues. Female pattern hair loss, or androgenetic alopecia, is an inherited disease. However, even in such cases, lifestyle and nutritional factors can influence the condition.
Early Signs of Hair Thinning in Women
Identifying hair thinning at an early stage helps in taking timely preventive measures. The sooner you identify the signs and the root cause, the better your chances of reversing hair loss with proper treatment.
While men often experience localized bald patches, women usually face overall hair thinning that reduces hair density, which can significantly impact their self-confidence. So, here we are focusing on hair thinning in females.
Depending on the cause and treatment approach, hair regrowth in women can take a few months to a year or more. So, early detection is vital in combating hair thinning.
Here are some signs of hair thinning you should be aware of:
- Wider Parting: Look closely at your hair partition in the mirror. Does it look wider than it used to before? Is more of your scalp visible along the line of the partition? If yes, it means you are experiencing hair thinning. As the hair follicles start shrinking, hair sheds, and hair density goes down, making the scalp more visible.
- More Hair in the Drain and on Pillow: It is normal to lose around 50 to 100 strands every day. However, if you have suddenly started noticing clumps of hair strands in your shower drain or pillow, then it is a critical issue.
- Flat Roots and Reduced Volumes: Do you feel your hair is less bouncy than before? Do you notice it to be flat at its root, making it difficult for you to style it up? Well, a decrease in total hair density is one of the key indicators that hair is thinning. You might even witness your thin ponytail or your favorite hairstyles not holding up as easily as they used to.
- Visible Scalp Under Sunlight: Step outside in the open sunlight and take a quick look at your hair. Do you notice your scalp showing through, especially around the crown or temple regions? This is a strong indication of reduced hair density. It often becomes more noticeable under sunlight, as natural light highlights the scalp more effectively than indoor lighting.
Start thinning hair treatment, targeting the underlying cause, as soon as you notice the signs of hair loss. Avoid waiting until your issue turns severe.
Best Treatments for Thinning Hair
If you’re wondering how to stop hair thinning, it’s important to know that there isn’t a single pill or quick fix that can solve the problem completely. To reverse hair thinning, it requires a holistic treatment approach that combines internal nourishment, external care, and a healthy lifestyle.
Here are some of the best female hair thinning remedies and practices that can help slow down hair loss, improve hair density, and promote healthier regrowth over time.
Topical Remedies - Nurturing Your Scalp From Inside
The word ‘topical’ means at the surface. Topical remedies are applied directly to the scalp, targeting the affected areas to stimulate hair growth and improve scalp health. These products should penetrate deeper to solve the issues causing hair loss.
The best topical treatment focuses on improving the overall health of your scalp, stimulating its blood flow, and offering direct nourishment to your hair follicles.
Below are some female hair thinning remedies that may help improve hair density and health:
1. Scalp Massage with Ayurvedic Oils
Massage your scalp daily with oils such as Bhringraj, Rosemary, or Amla.
Bhringraj is believed to promote hair growth by improving blood circulation to the scalp, which ensures better delivery of oxygen and nutrients to hair follicles. It also contains alkaloids and flavonoids that can strengthen hair roots, reduce hair fall, and stimulate new growth. Additionally, its anti-inflammatory property can keep the scalp healthy, prevent dandruff, and create the right environment for strong hair growth.
Rosemary oil is believed to work similarly to Minoxidil by improving blood circulation to the scalp, which in turn stimulates hair follicles and promotes healthier hair growth.
Amla is loaded with Vitamin C and antioxidants. Vitamin C boosts collagen production, which strengthens hair roots and supports new hair growth. While the antioxidants fight free radical damage in hair follicles, reducing premature thinning and hair fall. These compounds can work together to help improve scalp health, enhance nutrient absorption, and promote thicker, healthier hair.
Make it a habit to massage your scalp with any of these oils for 10 minutes daily.
2. DIY Protein Masks
Hair is made of keratin protein, so giving it a direct boost of protein can help strengthen it and reduce its breakage.
You can make a simple and effective DIY protein hair pack at home:
- Curd+Fenugreek: Soak a few fenugreek seeds overnight. The next morning, grind it into a paste and mix it with curd. Apply this paste to your hair and scalp and keep it for around 30 minutes before washing. Fenugreek is rich in both proteins and nicotinic acid, while curd offers your hair its lactic acid. This lactic acid supports your scalp health.
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Banana + Honey: Mash a ripe banana and add one tablespoon of honey. This mask is enriched with both vitamins and potassium and can help strengthen hair, preventing it from thinning further.
Internal Nourishment: Building Your Hair From Inside
Hair health is a direct reflection of the nutrients in the body. So, to truly tackle your hair thinning issue, you should focus on your diet.
- Balanced Diet: Ensure to have a meal rich in iron, protein, and vitamin B12.
- Iron: Spinach, kale, and other dark leafy vegetables are iron-rich greens.
- Proteins: Beans, lentils, lean meats, and eggs provide protein essential for keratin production.
- Healthy Fats: Seeds, nuts, and avocados contain essential healthy fats needed for scalp health.
- Hydration: Dehydration impacts hair growth. Ensure to have 8 glasses of water per day.
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Reduce Caffeine: A cup of coffee in the morning is fine. Excessively consuming caffeine can make your body more dehydrated and may even interfere with your body’s natural nutrient absorption mechanism.
Lifestyle Changes: Reducing the Triggers
Some of the often neglected but key causes of hair loss are stress and a lack of sufficient sleep. Addressing these factors is crucial to prevent hair from thinning.
- Stress Reduction: Dedicate at least 15 minutes daily to a stress-reducing activity, such as yoga, meditation, a nature walk, or deep breathing exercise. This can help manage the cortisol levels, thus preventing stress-induced hair thinning.
- Prioritize Your Sleep: Aim for at least 7-8 hours of quality sleep every night. It is the time when the body undergoes repair and regeneration. So, sound sleep is essential for the hair follicles to repair and regenerate.
A combination of external, internal, and other lifestyle strategies is essential to treat the underlying causes of hair thinning and create a foundation for healthy hair regrowth. This Comprehensive approach can help reverse hair thinning.
Hair Regrowth Tips for Women
Hair thinning manifests differently in women compared to men. The thinning pattern affects women’s appearance and confidence in unique ways, making it important to address female-specific hair care tips.
Some simple and practical habits can go a long way in stimulating hair regrowth in women. By incorporating the following tips into your routine, you can create a healthier scalp environment that naturally supports stronger, thicker hair.
- Oiling Your Scalp Weekly: The scalp is the bed for your hair, and it needs nourishment to keep follicles healthy and promote hair growth. Spare some time every week for a thorough oiling session. Take a suitable oil like coconut, castor, or other Ayurvedic oils. Gently massage your scalp with the oil for around 10-15 minutes. This not only nourishes the scalp skin but also stimulates blood circulation, thus stimulating dormant hair follicles. For an extra boost, wrap your head in a warm towel for around 15 to 20 minutes after oiling. This may help nutrients penetrate deeper into the skin.
- Avoid Heating Tools for 30 Days: Heat styling can damage the hair cuticles, leading to weakening of the hair shaft. This causes the hair to break or turn thin. Challenge yourself and avoid heat styling tools like straighteners, blow dryers, and curling irons for 30 days. You can opt for other heat-free styling options. This break from heat styling offers hair and scalp a much-needed opportunity to heal and strengthen from within. It makes a way for your new hair follicles to grow.
- Increasing Protein Intake: To fuel hair growth, you need sufficient protein intake through diet. Make an effort to include protein-rich sources in your platter like lentils (dal), eggs, seeds, paneer, and nuts.
The Role of Biotin & Supplements
Biotin is one of the most studied nutrients for supporting hair strength and growth. Popularly known as vitamin B7, it plays a key role in the body’s metabolic process and supports the production of keratin, the protein that forms the building block of skin, hair, and nails. However, it is important to understand that biotin is not your all-around magical cure ingredient. Its action amplifies when combined with other nutrients like iron, zinc, and other B-complex vitamins.
The body needs iron to carry oxygen to the hair follicles, and Zinc to promote the growth and repair of hair follicles. Vitamins B6, B12, folate, and niacin support red blood cell formation and nutrient delivery to the scalp, which enhances biotin’s role in strengthening and regenerating hair. A deficiency of any of these nutrients can hinder the efficacy of biotin. This is the reason why a holistic diet is quite essential to promote hair regrowth.
You can consider including the following biotin-rich foods in your diet to get enough of the vitamin:
- Eggs: The egg yolk, in particular, is a rich source of biotin.
- Almonds: Contain biotin along with healthy fats and vitamin E to promote hair growth.
- Sweet Potatoes: Apart from vitamin B7, these are loaded with beta-carotene, which gets converted to vitamin A in the body.
- Spinach: This is loaded with biotin, iron, folate, vitamin A, and vitamin C.
For many individuals, a balanced diet that provides all the essential nutrients is sufficient to reduce hair fall and support regrowth. However, if you are diagnosed with a nutrient deficiency, your doctor may recommend supplements. The best biotin supplement for hair growth are often formulated with additional elements such as selenium and zinc, which enhance its action. Biotin gummies can also be a convenient option for those who prefer an easy-to-consume alternative. However, you should always take it under the prescription of a registered medical practitioner.
How to Thicken Hair Naturally?
Beyond preventing hair thinning, many women are eager to know how to thicken hair naturally. While you cannot change the follicle number, you can significantly improve their health to promote hair regrowth.
Here are some of the best hair thickening home remedies that may help nourish your scalp and hair by fortifying the hair follicles.
Aloe Vera + Castor Oil:
It is a powerful pack that can improve the health of the scalp and hair strands. Aloe vera offers a soothing and anti-inflammatory effect, helping balance the pH of the scalp and unclog follicles. This is essential for creating an ideal environment for hair growth. Castor oil, on the other hand, is a thick and nutrient-rich oil containing ricinoleic acid and omega-3 fatty acids. Ricinoleic acid improves blood circulation to the scalp, helping strengthen hair roots and stimulate growth. Omega-3 fatty acids nourish the scalp and help maintain hydration.
To make this pack, mix equal parts of aloe vera gel and cold-pressed castor oil. Massage this mixture on the scalp, ensuring full coverage. Leave it on for at least one hour or overnight and shampoo it out.
Fenugreek Paste:
Fenugreek or methi is a superfood for your hair. It has both nicotinic acid and proteins. These strengthen your hair shaft and prevent breakage. To make a potent scalp paste with fenugreek seeds, soak a cup of the seeds in water overnight. The next morning, grind the softened seeds into a thick paste. Apply this paste directly to the hair roots and scalp. Allow it to settle down for around 30-45 minutes before rinsing it out thoroughly. This paste also helps to improve hair texture and imparts a thicker appearance over time.
Rice Water Rinse:
Rice water is an ancient beauty secret making a comeback for its incredible hair-strengthening properties. The water that is left over after cooking or soaking rice is your rice water and is rich in Inositol. It is a carbohydrate that can repair damaged hair and protect it from undergoing any further harm.
To prepare a rice water rinse, soak one cup of rice in two cups of water for around 30 minutes. Strain off the water and store it. After shampooing your hair thoroughly, pour the rice water on the scalp and massage. Allow it to settle for a few minutes before rinsing it off with clean water.
When you are consistent with these natural treatments, your hair gets the support that it needs to become thicker and stronger.
Daily & Weekly Hair Routine to Support Thickness
A consistent hair care routine is a part of thinning hair treatment. It is extremely beneficial to prevent your hair from further thinning and promote regrowth. You can maintain some simple habits every day while dedicating specific treatments to your weekly routine for better results.
Here is a daily routine you can follow:
- Gentle Combing: Comb with a gentle, wide-toothed comb. You can pick a boar bristle brush, too. Start combing your hair from their ends and gently work your way up to the roots. This prevents pulling and breaking of hair. Gentle combing is especially recommended for fragile and thin hair.
- Choose Loose Hairstyles: Avoid exposing your hair roots to constant tension by tying your hair in tight buns, ponytails, or braids. Instead, go for loose hairstyles or leave your hair open. If you still feel the need to tie them up, prefer using a soft scrunchie in place of a tight elastic band.
- Mild Shampoo: Replace your sulfate-loaded shampoo with a mild one. Washing hair with strong shampoos can easily strip off its natural oils, which form the base of scalp health. Also, wash your hair just twice or thrice a week.
Weekly routine checklist:
- Scalp Oiling + Hot Towel Wrap: Once a week, massage a nourishing oil on your scalp for around 10-15 minutes. You can pick castor, coconut, or amla-infused oil for this purpose. To enhance oil absorption, wrap your head in a hot and damp towel for 20 minutes before washing your hair.
- Herbal or DIY Protein Mask: Once a week, give your hair a treat with one of the masks we discussed earlier in this blog. The fenugreek seed paste, the curd and fenugreek mask, or the aloe vera and castor oil pack are all excellent picks. These masks offer a concentrated nutrient dose and proteins to provide strength to your hair and improve its overall texture.
FAQs
Q1: Is hair thinning reversible?
A: In many cases, yes, hair thinning is reversible. This is especially true when it’s caused by factors like stress, nutritional deficiencies, or hormonal fluctuations. Hair thinning due to genetic reasons (androgenetic alopecia) isn't fully reversible. However, its progression can often be slowed and managed with the right treatments.
Q2: Should I change my shampoo?
A: If you are using a sulfate-containing shampoo, it is better to change to a natural or cruelty-free one. The sulfates and many other harsh chemicals can strip your scalp of its natural oils, leading to irritation that can worsen hair loss.
Q3: Do hair masks help?
A: Hair masks made with natural ingredients are considered one of the most effective hair thickening home remedies. They provide vitamins, proteins, and moisture that can strengthen the hair shaft, repair damage, and improve overall texture. A weekly mask, like the fenugreek paste or the aloe vera and castor oil pack, can make your hair feel noticeably thicker and more resilient over time.
Q4: How soon can I expect regrowth?
A: Patience is key. The hair growth cycle is a slow process. While you might feel a difference in scalp health or reduced shedding within a few weeks, it takes a minimum of 3-6 months of consistent effort to see noticeable new growth. Don't get discouraged if you don't see immediate results; stick with your routine, and you will eventually see a positive change.
Q5: Can I oil my hair daily?
A: While daily scalp massage is a great habit for stimulating blood flow, applying oil to your hair every day can sometimes be counterproductive. Daily oiling can lead to product buildup, potentially clogging your follicles, which can hinder growth. The recommended approach is to do a thorough weekly oiling session with a hot towel wrap to give your scalp and hair the nourishment they need without the risk of buildup. This is one of the most effective female hair thinning remedies.
Q6: What about using a curling iron or flat iron?
A: Doctors strongly advise against using heat styling tools on thinning hair. High heat can weaken the hair shaft, cause breakage, and exacerbate the problem. It can also dry out the hair and scalp, making the issue worse. To truly get the best result from the treatment for thinning hair, you should avoid heat styling.
Takeaway
Hair thinning can be a stressful experience for many. However, it doesn’t always mean permanent hair loss. You should consult a dermatologist to diagnose the underlying root cause of hair loss and to get the best treatment for thinning hair. You can also try some natural remedies, along with lifestyle changes, to get back the hair density you lost. Your journey to thicker and healthier hair can be made smooth by embracing good habits, following the right treatment and care routine, and staying consistent with these.
If you are looking for a science-backed holistic hair treatment plan that combines the goodness of Ayurveda, dermatology, and nutrition, then take your hair test today with Traya and get curated solutions from hair experts for your beautiful hair.
References:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6380979/
- https://my.clevelandclinic.org/health/diseases/16921-hair-loss-in-women
- https://jddonline.com/articles/stress-and-the-hair-growth-cycle-cortisol-induced-hair-growth-disruption-S1545961616P1001X
- https://my.clevelandclinic.org/health/diseases/24486-telogen-effluvium
- https://www.aad.org/public/diseases/hair-loss/causes/hairstyles
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4894452/
- https://www.ncbi.nlm.nih.gov/books/NBK554493/
- https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/