Long hair is a component for a lot of feminine hairstyles. If you
want to experiment with these hairstyles, learning how to take care of longer hair is a must - unless you use a wig!
This guide is a primer on many “basics” of hair care that many
people are not taught (especially guys).
If you follow all the tips in this guide, you will be able to keep your hair healthy and looking good as you grow it out!
Hair growth takes time. You may not see all the results right away, but if you keep with it you will get there!
Now let’s get into it :3
Page 1 Page 2 Nutrition Hair is made of mostly protein, so getting enough protein in your diet is crucial to keep growing your hair. Getting at least 0.7g of protein per pound of bodyweight (1.4g/kg) is recommended if you are not strength training (ex. Weightlifting, CrossFit, etc).
The daily recommendation if you are doing strength training is
1g/lb bodyweight, or 2g/kg. This may seem like a lot. In some ways, it is. Keep in mind that this is the ideal amount for your body.
Being over/under these recommendations by a little bit is unlikely
to hurt you.
If you are overweight, it may not be practical to hit these protein
goals while trying to lose weight. Use your Even if you are under these amounts by a little bit, it may not “hurt” you, but you may not get the best results either.
If you are overweight, it may not be possible to get the
recommended amount for your current bodyweight. If you are trying to lose weight, use your goal body weight as a guide.
Ex. If you weigh 250 lbs and are trying to get to 200 lbs, aim for 140g of protein daily if not doing strength training.
Page 3 In addition to protein (that your hair is mostly made of) there are also many other nutrients that help you
Here is a list of important nutrients to keep in your diet:
● Omega-3 & other amino acids ○ Boosts hair growth and density ○ Sources: salmon, walnuts, flax or chia seeds, avocado ● Vitamin A ○ Only need small amounts ○ Sources: leafy greens (spinach, broccoli, etc.), carrots, pumpkin, squash ● Vitamin B (Biotin in particular) ○ Related to hair thinning ○ Sources: salmon, eggs, almonds ● Vitamin C ○ Strengthens hair & promotes hair follicle growth ○ Sources: strawberries, potatoes, citrus fruits, vegetables, tomatoes, bell pepper ● Vitamin D ○ Used in keratin growth. Lack of it can lead to hair loss ○ Sources: salmon or other seafood, orange juice, eggs ● Zinc ○ Only need small amounts ○ Sources: meat (beef in particular), fish and other seafood, beans, nuts ● Iron ○ Helps with speed & length of hair growth ○ Sources: meat, beans
Page 4 This is a long list, and so it can be tricky to get everything in your diet (particularly if you are trying to lose weight!)
Supplementing with pills may make sense for you
If you have a deficiency in a nutrient, supplementing for that
specifically may make sense.
Multivitamin pills can also be great - even if you don’t have a
deficiency. They are generally a very cost effective way to make sure you are getting adequate nutrients for your skin or hair.
You can find multivitamins at your local drug store, and some companies have specialty multivitamins for hair.
Pills & gummies also don’t spoil unlike many of the fruits that otherwise contain nutrients you need for silk locks.
Page 5 Avoiding Hair Damage While it is not much of a concern for short hair, breakage to your hair can become a lot more common as it grows out.
Learning how to properly avoid breakage will help you keep
growing your hair as it grows longer.
Here are a few things to consider:
Hygiene If you are used to short hair, some adjustments will help you keep your hair clean to look good and avoid breakage. Swapping out sheets and a pillowcase is one of these. You spend hours a day laying on your sheets while you sleep, so they get dirty quickly. Try to clean your sheets every 14 days or so.
You may unintentionally be damaging your hair while trying to
clean it as well. Most shampoo brands are harsh on hair. If you don’t have a specialty shampoo and conditioner, reduce shampoo use to once every other day. It may take some time to see the full results from this as your hair adjusts.
It’s also worth noting that with long hair you want to focus on getting shampoo into the scalp of your hair. Conditioner is meant to be used after shampoo, and should ideally cover the strands of your hair - but not the scalp. Let it sit for a few minutes after putting it in your hair before washing it out!
Page 6 After your hair gets wet from a shower, gently strain excess water from your hair with your fingers, then let it air dry if you can.
If you use a towel, try to ‘dab’ at hair or let it rest against hair. Avoid rubbing your hair with a towel - vigorous rubbing is a great way to cause extra hair breakage.
Silk The benefit of silk for your hair is that it creates less friction against your hair. Less friction means a lower chance for breakage or knots forming in your hair while you sleep.
This applies to silk sheets too!
Hydration Water makes up a portion of your hair - not as much as protein, but it is a major component. Getting enough water will help strengthen your hair and support growth.
Dehydration can halt hair growth, so it’s important to drink healthy
amounts of water on a regular basis.
At least 2 liters of water are recommended a day for hair, but ideal recommendations may be much higher - about 3.7 liters daily for adult men, or 2.7 liters daily for women. Water from food usually makes up about 20% of your daily intake, but this number may vary depending on foods you eat.
Page 7 Male Pattern Baldness If you are a male or transitioning FtM, there is a very high chance you will suffer from some degree of Male Pattern Baldness (MPB) as you get older.
When you start to see symptoms & their severity will depend greatly on the person. This is mostly due to genetics, but MPB is in general related to production of the hormone DHT (Dihydrotestosterone) which is related to many of the visual signs of “male aging”
MPB is categorized in stages, for reference:
There are a few different methods to prevent going to further
Minoxidil is a topical foam that you apply to areas that are losing hair. It’s meant to be applied twice a day (morning and night). Best results are usually seen when paired with finasteride.
Finasteride works by suppressing DHT specifically. Orally may
lead to some negative side effects. Most studies show these as temporary, but it may be permanent. If you are concerned about side effects, a topical finasteride spray has a lower risk.
Anything that’s not surgery will take 2-6 months to see any results in regrowth (time for stages of hair growth before hair will be visible again).
Hormone replacement therapy (MtF) works similarly to finasteride,
but is not specific to just restricting DHT. If you plan on taking estrogen, puberty blockers, or other HRT for the purpose of transitioning or cosmetic reasons, you may find that it helps with hair loss.
Prices for all of this will range quite a bit. From the estimates I have been given by people on HRT, prices seem to range between $35 and $100 a month depending on different factors.
Optimization and Evaluation of Efficiency of A Herbal Shampoo Containing Hibiscus Rosa-Sinensis Leaves Extract and Treatment of Alopecia Areata Disease
Optimization and Evaluation of Efficiency of A Herbal Shampoo Containing Hibiscus Rosa-Sinensis Leaves Extract and Treatment of Alopecia Areata Disease
