What nutrients help you protect your hair from the cold?

When winter arrives, there are certain conditions that can cause our hair to become damaged. Cold outside air and dry indoor air can cause hair to become dehydrated and more brittle. It is for this reason that, in winter, it is especially important to hydrate your hair to maintain good hair care .

Likewise, in order to maintain the health of your hair during the winter, it is necessary to take care of it both internally and externally.

Change starts from the inside out

In winter, eating habits may be altered due to the Christmas festivities. In addition, there are people who, after these celebrations, begin restrictive diets that can alter the energy requirements of the hair follicle. Therefore, the best way to maintain proper hair care is to try to maintain a balanced diet all year round.

We have already discussed the importance of nutrition in our post about healthy hair after summer , but we will review it again focusing on foods that we can find in winter and that will help us in hair care .

Proteins

Hair is made up of proteins , mostly keratin, and some amino acids such as arginine, phenylalanine, tyrosine and tryptophan, among others.

Sulfur amino acids such as cystine or taurine are responsible for providing structure to the hair, giving it firmness and resistance .

Proteins are important in our diet for several reasons. On the one hand, they are fundamental molecules in the composition of bones, muscles and skin. And, on the other hand, hair and nails are mainly made up of them, so they are essential in hair care . Likewise, the body uses proteins to build and repair tissues, for hormonal regulation and for proper digestion, among other functions.

There are many foods that can provide us with protein:

• Animal origin : white and red meats, fish, shellfish, eggs and dairy products.
• Vegetable origin:
• Legumes : lentils, beans, chickpeas, beans, peas and soybeans. From soy derivatives we can find tofu, tempeh, miso and heura.
• Cereals : wheat, oats, quinoa, millet, rye.
• Nuts and seeds : almonds, hazelnuts, walnuts, pistachios and chia, flax and sesame seeds.

Vitamins

Vitamins are necessary for hair to develop correctly and for us to maintain good hair care.

There are fat-soluble and water-soluble vitamins. It is important to note that both a deficiency and an excess of vitamins can have a detrimental effect on hair , so, to take care of your hair, it is essential to maintain a balanced diet.

• Fat-soluble vitamins
• Vitamin A : acts by prolonging the hair growth phase (anagen) and shortening the loss phase (telogen), as well as accelerating the conversion of vellus-type hair to terminal hair. We can find it in spinach, carrots, eggs, cheese.
• Vitamin D : some studies suggest that it could play an important role in the differentiation and proliferation of keratinocytes, the cells responsible for synthesizing keratin. We can find it mainly in products of animal origin such as salmon, sardines, cheese, egg yolk and liver. Although it is also found in mushrooms.
• Vitamin E : protects cells from oxidative damage. We can find it in soybeans, wheat, cereals, spinach, and nuts.
• Water-soluble vitamins
• B vitamin complex : has a very important role in the cellular metabolism of carbohydrates, lipids and proteins, as well as in cellular oxidation-reduction processes. We can find them in whole grains, legumes, turkey, salmon, peas, nuts.
• Vitamin C : It is a powerful antioxidant. In addition, it acts in the synthesis of collagen and in the hydroxylation of proline and lysine. One of its metabolites, L-ascorbic acid, could participate in hair growth by stimulating insulin-like growth factor (IGF-1). We can find it in parsley, red peppers, Brussels sprouts, broccoli, kiwi, blueberries and citrus fruits.

Minerals

Eating a diet rich in minerals not only prevents the appearance of certain diseases, but is also beneficial for the proper growth of hair, skin and nails.

• Zinc : participates in the synthesis of keratin and protects cells from free radicals. Its deficiency can cause hair loss and/or fragile hair fiber. On the other hand, an excess in zinc intake can cause hair loss by altering the absorption of copper, iron and magnesium. Zinc is present in bananas, soybeans, eggplants, asparagus, celery.
• Copper : it is important in the production of collagen and melanin, which helps us maintain hair with elasticity and a natural color. Copper is found in legumes, nuts, potatoes, dried fruits such as plums, cocoa, black pepper and yeast.
• Silicon : increases collagen production and strengthens disulfide bridges, thereby maintaining the strength and elasticity of the hair. Silicon is found in whole grains (rice, oats, barley, rye, wheat), millet, green beans and nuts.

Antioxidants

Oxidative stress in our body causes tissue damage at various levels. Antioxidants prevent it and help with hair care, protecting it and keeping it healthy. Some examples of foods rich in antioxidants are:

• Grape seeds : they have polyphenols in their extract as well as vitamin E.
• Seaweed : contain flavonoids that could contribute to hair growth.
• Turmeric : It is an antioxidant that counteracts the inflammatory response caused by aging, stress and the environment, factors that can damage hair.
• Red fruits : they have anthocyanins (antioxidants that protect our cells from cellular degeneration).

The role of nutricosmetics in hair care

Nutricosmetics like Olistic can help supplement dietary alterations associated with the holidays , making them a great option for hair care.

Its formula, based on natural ingredients such as saw palmetto, licorice, pumpkin seeds, multiple vitamins, millet, turmeric and black cumin, among others, acts on the different causes that cause hair weakening and loss.

Ashwagandha is one of the natural adaptogens that can regulate stress-induced cortisol levels in the blood and hair follicle , thus helping to control hair loss.

Why does your hair get damaged in winter?

The hair shaft is made up of three layers: the cuticle, the cortex and the medulla . The cuticle is the outermost layer, followed by the cortex and finally the medulla. It is also what provides shine and texture to the hair, protecting it from external aggressions and, therefore, a basic element to maintain good hair care.

During certain winter activities such as skiing or mountain sports, we have high exposure to the sun's UVB and UVA rays , which can degrade the amino acids (such as cystine or methionine) that make up the hair fiber, causing a loss of shine. in the hair. Furthermore, if these exposures are longer, they can cause more intense damage to the cuticle and cause greater wear, generating frizz and split ends .

Likewise, winter brings its own kind of stress , from longer morning commutes and an increase in certain respiratory illnesses, to preparing for the holidays.

Stress increases the activity of the adrenal gland, producing greater secretion of cortisol. Several studies have already shown that elevated levels of cortisol prolong the inactivity of hair follicle cells and keep them in a prolonged resting phase. This ultimately harms hair care and induces hair loss .

How do I take care of my hair from the outside?

In addition to a proper diet, it is important to take care of your hair from the outside. The following tips can help keep your hair clean and healthy .

• Hair washing : the number of weekly washes is very personal and will depend on factors such as age, physical activity carried out during the day and whether you have done any type of treatment on your hair.
• Moisturizes the hair shaft : Your scalp is an extension of your skin. It is possible that in winter it will be drier due to the dehydration that the hair can experience, so this step is especially important for hair care at this time. There are different products with different properties that fulfill this function, such as serums, conditioners or masks.
• Static electricity in hair : occurs when moisture cannot penetrate the shaft of your hair. This is partly because the air is much drier in winter. When we take off a hat at this time, if the air is dry (as in the colder months), static electricity remains in the hair and the molecular charges repel the hair fibers from each other. Keeping your hair hydrated is the best way to deal with static electricity.
• Reduce the use of dryers and irons: the use of irons and dryers can worsen the quality of the hair by dehydrating it excessively. Heat causes the keratin fibers to become more fragile and eventually break. To maintain good hair care in winter, it is advisable to reduce the frequency of use and modulate the temperature at which you use them .
• Showers with very hot water: although in the cold it is tempting to shower with very hot water, this dries out our skin and, therefore, also our scalp. The ideal is to shower with warm water all year round.
• Choosing dyes: depending on the state of the hair, we must consider the type of dye we want to apply. In winter, our hair is drier than at other times of the year, so recovery after these treatments may take longer.
• Temporary dyes : do not damage the cuticle, since the pigment is deposited in the most superficial layers of the scalp and, therefore, are less aggressive.
• Permanent dyes : they produce a separation of the cuticle to deposit the pigment in the cortex, so they can be more aggressive.

The continuous exposure of hair to the cold during the winter and our eating habits have an impact on the quality of the hair.

To maintain hair health in winter, it is important to take care of it both internally and externally, combining hair care routines with healthy eating habits .

Nutricosmetics such as Olistic can help supplement dietary alterations. Likewise, components such as ashwagandha can help reduce the effect of cortisol induced by the stress of this time on the scalp.