Introduction.
Male pattern baldness (AGA) is the most common form of alopecia in men, and it is important to improve daily routines as well as proper treatment to control its progression. This article details how to improve daily routines to reduce the progression of AGA and maintain healthy hair.
Improved diet
1. Well-balanced diet
A well-balanced diet is essential for hair health. Particular attention should be paid to the following nutrients
Protein: needed to produce keratin, the main component of hair. Consume meat, fish, eggs, and soy products.
B vitamins: promote hair growth. Vitamin B7 (biotin) is especially important. It is found in nuts, eggs, and leafy greens.
Zinc: Supports hair growth and prevents hair loss. Found abundantly in oysters, beef, and beans.
Iron: Helps supply oxygen to hair and prevents hair loss. Red meat, spinach, and lentils are good sources.
2. Water intake
Adequate water intake is important for scalp health. Dehydration can cause dryness of the scalp and impede hair growth.
Target fluid intake: Aim to consume at least 2 liters of water per day.
Stress Management
1. Relationship between stress and AGA
Stress can affect hormonal balance and exacerbate the progression of AGA. Stress management is important for maintaining healthy hair.
2. Stress Management Methods
Exercise: Regular exercise reduces stress and promotes circulation. Do 30 minutes of aerobic exercise 3-4 times a week.
MEDITATION AND DEEP BREATHING: Meditation and deep breathing are relaxing and reduce stress. Make it a habit to meditate for 5-10 minutes daily.
Hobbies: Dedicating time to hobbies can free you from the stresses of everyday life. It is important to find an activity you like and enjoy regularly.
Improve the quality of sleep
1. Importance of good sleep
Sleep is essential for the body’s repair and regeneration, which in turn affects hair health. It is important to ensure good quality sleep.
2. How to Improve Sleep
Regular sleeping habits: Try to go to bed and wake up at the same time every day.
Comfortable sleeping environment: dark, quiet, and cool environment to promote good sleep.
Relax before bed: Allow an hour before bedtime for relaxation and refrain from using electronic devices. Instead, read or stretch.
Improved scalp care
1. Cleanliness of scalp
Keeping the scalp clean is important for hair health.
Proper shampooing: Use hypoallergenic shampoo and wash hair daily. Massage the scalp while washing to stimulate blood circulation.
Frequency of shampooing: Ideally, hair should be washed once a day, as excessive washing dries out the scalp.
2. Scalp Massage
Scalp massage stimulates blood circulation and helps deliver nutrients to the hair follicles.
Scalp massage stimulates blood circulation and helps deliver nutrients to the hair follicles.
Choosing the right hair care products
1. Shampoo and conditioner
Check ingredients: Choose products that do not contain sulfates, parabens, or other irritating ingredients.
Moisturizing ingredients: Use products containing moisturizing ingredients such as aloe vera and glycerin to prevent scalp dryness.
2. Use of hair growth products
Minoxidil: Minoxidil stimulates blood circulation and supports hair growth. Daily use makes it easier to feel the effects.
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No smoking and alcohol restrictions
1. No Smoking!
Cigarette smoking causes poor circulation and exacerbates the progression of AGA.
Practice smoking cessation: Start smoking cessation to improve circulation to the scalp. Consider using smoking cessation products.
2. Alcohol Restrictions
Excessive alcohol consumption can cause dehydration and adversely affect scalp health.
Moderate intake: Alcohol should be consumed in moderation and only a few times a week.
Moderate Exercise
1. increase in blood circulation
Exercise promotes blood circulation throughout the body and improves blood flow to the scalp.
Exercise Habit: Incorporate 30 minutes of aerobic exercise (walking, jogging, cycling, etc.) three to four times a week.
2. Strength training
Strength training can help balance hormones and reduce stress.
Strength Training Menu: 2-3 times a week, perform a balanced strength training program for all the muscles in your body.
Summary
Improving daily routines is important to reduce the progression of AGA and maintain healthy hair. A comprehensive approach that includes a well-balanced diet, moderate exercise, stress management, good sleep, and proper scalp care will be effective. By implementing these improvements and incorporating them into your daily routine, you can slow the progression of AGA and regain healthy hair.
