As traumatic as losing your hair can be, it is important to know that you are not alone. Almost everyone will experience some degree of hair loss as they get older. That does not mean, however, that you have to sit back and settle for a thinning head of hair. While the cause of hair loss will vary from person to person, there are steps that anyone can take today to minimize and even prevent future shedding and thinning. Many of these steps come down to one simple thing: maintaining a healthy lifestyle. We have broken down for you the 12 best ways to keep your hair:

1. Maintain a healthy diet

Ensuring adequate and proper nutrition is vital to protecting yourself from a range of conditions, including hair loss. Hair needs specific nutrients to stay healthy. Too much or too little of one can result in unnecessary shedding. Protein, iron, zinc, and vitamin B12 are just a few of the nutrients that your hair needs to grow into luscious locks. Too much vitamin E or folic acid, on the other hand, can interfere with your hair growth. Try increasing your daily consumption of lean meats, fatty fish, nuts, beans, and leafy greens, and notice the results in your hair. A daily multivitamin or biotin supplement may also be beneficial.

2. Get seven to eight hours of sleep every night

Sleep is one of the most underrated secrets of healthy hair. Getting seven to eight hours of restful and uninterrupted sleep each night helps your body repair itself so that it can function at peak capacity. This includes generating new hair growth. While the odd late night is not likely going to have a serious impact on your health, regular insomnia can result in hair loss. Going to bed and waking up at the same time every day will work wonders on your overall health while helping to promote a healthy head of hair.

3. Reduce your stress levels

Stress management is critical to maintaining proper hair growth. If you are under too much stress, your body will react accordingly. You may feel anxious, get frequent headaches, or even see some of your hair fall out. The good news is that this kind of hair loss is rarely permanent. If you are able to bring your stress levels down, your hair will likely start to fill out again. So whether it is by practicing yoga and meditation, going on more vacations, or taking short walks throughout the day, make time to focus on yourself and prioritize your own well-being.

4. Exercise regularly

You have heard it before, but regular exercise is important to your health, and your hair is no exception. Exercising does not only improve your general health, which is important for hair growth but actually improves blood circulation to the scalp. This can help stimulate hair growth. Exercise also keeps your stress levels down and helps you sleep better. Just be sure not to overdo it. Too much exercise can put stress on your body, as well as lead to an excess build-up of sweat on your head, which can result in hair loss over time.

5. Avoid styling tools that use high heat

Hair dryers, flat irons, and curlers might give you beautiful results in the short term, but they will end up doing more harm than you might think in the long run. Styling tools that use high heat can cause hair to break and fall out. For those people who regularly use coloring dyes, their hair will be especially susceptible. Try the natural solution and let your hair air-dry. Or, if you cannot bear to say goodbye to your tools, use them minimally, and make sure to not keep the heat on any one area of hair for too long. Using heat-protecting sprays can also help minimize the damage.

6. Massage your scalp

In case you ever needed another reason to get a massage, healthy hair is it. Massaging your scalp can actually stimulate hair growth by improving circulation. And you do not need to go to an expensive salon to have it done. Next time you apply shampoo or conditioner in the shower, take a few minutes to really massage it around your scalp. Use your fingertips to make circular movements around your entire head. This will not only help your circulation but will also make sure your scalp is extra clean and in prime condition for new hair growth. For an added bonus, try adding a few drops of essential oils to your shampoo or conditioner, such as lavender, rosemary, or thyme.

7. Deep condition your hair

Deep conditioning has long been used by those who color their hair. However, everyone’s hair is entitled to some regular pampering. Investing in a weekly deep conditioning treatment can help ensure a healthy head of hair, as well as a moisturized scalp, which is essential for promoting regular hair growth. You can also opt for a leave-in treatment that works to penetrate your roots over a longer period of time. If you are worried about conditioner making your hair look too flat, you can opt for a volumizing conditioner that is formulated especially for thin hair.

8. Stay hydrated

If you have never abided by the “eight glasses of water a day” rule, now is the time to start. Water is your hair’s new best friend. Staying hydrated ensures that your circulatory system is able to function properly. This allows your hair follicle to thrive and stimulate new hair growth. The hair shaft is also made up largely of water. Becoming even mildly dehydrated can result in dry, brittle hair that is more likely to break. Switch your soda or coffee to water and watch the results pay off.

9. Stop smoking

The link between smoking and hair loss is becoming increasingly clear. Smoking reduces your body’s circulation. That means less oxygen flowing to the scalp, which results in hair follicles that are not in peak shape for growth and hair that is dry and brittle. Smoking also decreases your overall immunity, which makes you more susceptible to a range of conditions, all of which could damage your hair even further. Smoking also reduces your absorption of key vitamins that are needed to feed your hair. Do your hair a favor by cutting back or stopping smoking altogether.

10. Cut back on alcohol

This can be a challenging step for many people, but if you are able to limit the amount of alcohol you drink, your hair will be all the better for it. Alcohol can take its toll on your immune system and can contribute to hair loss. Drinking alcohol can also interfere with the body’s absorption of certain vitamins and nutrients that are needed for your hair to thrive. Cutting back on your alcohol intake is a significant step towards healthier hair.

11. Be gentle

We rarely pull, tug, pinch, or otherwise place undue strain on our skin, so why would we do it to our hair? Being gentle to your hair is the key to ensuring its longevity. That means avoiding brushing it or pulling it into a ponytail when it is wet. It means limiting the use of hair extensions or other add-on pieces that can take a toll. And it means cutting back on the dyes and chemicals you might be using. Your hair is already exposed to significant stress and toxins in the environment every day. Try to limit the amount of stress it gets at home.

12. Consult a dermatologist

If all else fails and you are worried about significant hair loss, talking with an expert may help put your mind at ease. A dermatologist can help identify the root cause of your hair loss and discuss treatment options to get to the heart of the problem.

Healthy hair is a byproduct of a healthy lifestyle. When you take care of yourself on the inside, it shows on the outside. By maintaining a proper diet, staying hydrated, getting enough sleep and exercise, and finding ways to reduce your stress, you will be keeping your body in peak shape so that it can nourish your hair and support proper hair growth.

Avoid those things that can cause additional stress to your hair, such as heat, smoking and alcohol. Instead, replace them with some extra self-love and pampering in the form of deep conditioning and massages. A high-quality natural hair growth shampoo, such as Veta, can also be a great option to help slow hair loss and promote new growth.

In cases of temporary hair loss, it can often take between six and nine months for your hair to grow back. The earlier you make some of the healthy lifestyle changes mentioned above, the earlier you will start to see your beautiful results!