How to Prevent Gray Hair and Increase Hair Volume? Japanese Doctor's Advice: 6 Steps for Proper Hair Washing and 2 Foods to Improve Hair Loss

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As we age, the "thousand strands of worry" become even more troubling: endless gray hairs and thinning hair. Japanese doctor Michihito Sugawara shares that eating more quality proteins, reducing stress, and changing hair-washing routines can lead to healthier hair for adults. The following is excerpted from the book 5 Good Habits to Live a Healthy Life in Old Age:

Hair Issues Become More Prominent as You Age

Hair issues become increasingly evident with age. Many people experience frustration, saying things like "I used to have so much hair when I was younger" or "My gray hair is so noticeable; it makes me look much older all at once." These problems with hair color and volume become a source of concern.

While the mystery of why gray hair occurs has yet to be fully solved, research by Professor Nishimura of Tokyo Medical and Dental University is beginning to shed light on the issue.

Melanin at the Hair Roots Determines the Amount of Gray Hair

Hair is naturally white. The amount of melanin at the hair root determines whether we have black or blonde hair. When the pigment-producing cells that generate melanin stop functioning, our hair turns gray.

Although the reason these pigment cells stop working is still unclear, Professor Nishimura and his team discovered in 2011 that "collagen type XVII" plays a crucial role in this process.

That said, no one has yet found a way to increase "collagen type XVII." However, future research may identify oral and topical treatments to help prevent gray hair.

Why Does Gray Hair Increase? UV Rays, Stress, and Dietary Habits Play a Role

The currently known causes of gray hair include UV rays, stress, and poor dietary habits.

UV rays, in particular, are a major cause of cell aging. Therefore, using an umbrella, wearing a hat, or changing your hair part to reduce sun exposure can be effective.

What Should You Do When You Discover Gray Hair?

The worst thing you can do is pull it out. Each hair follicle can produce 1 to 3 hairs. Pulling out gray hairs damages the hair root and affects the growth of black hair in the same follicle. The best way to handle gray hair is to cut it from the root rather than pluck it out.

How to Prevent Hair Thinning? Get Enough Sleep, Eat Protein-Rich Foods Like Fish and Meat, and Include Seaweed in Your Diet

According to a survey conducted by the well-known hair care company Aderans between 1998 and 2008, over a quarter of men in Japan suffer from thinning hair.

However, thinning hair is not just a concern for men. It is also a common issue for many women.

For men, thinning hair is influenced by genetics and male hormones. Most male hair loss can be attributed to high levels of dihydrotestosterone (DHT) in the areas where hair loss occurs. This can be seen as the reason why hair falls out before it can grow thicker and longer.

Medications that inhibit DHT, such as finasteride (commercially known as Propecia), were developed from saw palmetto extract.

Nevertheless, other conditions can also cause hair loss. Therefore, the first thing to do is not to be embarrassed and visit a clinic that specializes in hair thinning issues.

Currently, there are no oral medications specifically designed for women's thinning hair issues, making it all the more important to improve irregular lifestyles.

Stress, an unbalanced diet, and smoking are all major culprits for hair thinning in women.

For both men and women, the solution to hair thinning includes getting enough sleep, actively consuming good-quality proteins found in meat and fish, and eating mineral-rich seaweed. Quitting smoking can also have a significant positive impact.

6 Steps for Proper Hair Washing to Prevent Hair Loss

Reviewing your hair-washing routine can also be effective in combating thinning hair. The purpose of washing your hair is not just to remove dirt but also to massage the scalp and improve blood circulation. Use a low-irritant amino acid-based shampoo and follow these steps:

1. Before washing, use a wide-toothed comb to carefully remove dust attached to the hair.
2. Before applying shampoo, rinse your hair and scalp with warm water for 2 minutes. This can remove about 70% of the dirt, such as hair gel.
3. Press the shampoo bottle once to dispense an appropriate amount. Lather the shampoo in your hands before applying it to your scalp. The focus should be more on cleaning the scalp rather than the hair. Use your fingertips to gently massage your scalp in circular motions, starting from the back of your head and moving toward the forehead, then from the sides to the top. Continue this motion for about 4 to 6 minutes. You can also use a soft scalp massage brush for this.
4. Rinse the shampoo thoroughly. Shampoo can be hard to rinse out, so take at least 2 minutes to wash it away with warm water. Don’t forget to massage your scalp during this step.
5. Apply conditioner only to your hair, not your scalp.
6. Gently pat your hair with a towel to absorb water droplets, then use a hair dryer to dry it. Be mindful of the temperature to avoid making your scalp feel too hot. Not drying your hair completely can lead to bacterial growth and make your hair more prone to breakage.

If you're concerned about water costs due to the time it takes to wash your hair, consider using a water-saving showerhead. Some models can reduce water usage by more than half and even remove chlorine from tap water.