Losing your hair can be traumatic and cause significant distress. If you frequently find yourself staring hopelessly into the bathroom sink filled with leftover strands of hair or gripping the hair on your head in fear of what might come loose next, you’re not alone. Hair loss affects millions of men each year, impacting self-esteem, self-worth, and quality of life. The good news is, with proper care and treatment, you may be able to reduce hair loss and even regrow hair in many cases. While genetics play a role, there are also lifestyle and environmental factors that can accelerate hair loss. By making some adjustments to your routine and adopting new habits focused on hair health, you may be able to slow down balding and hair loss. In this article, we’ll discuss 10 tips including addressing diet, managing stress levels, improving scalp circulation, and choosing the right hair products that, when implemented together, can help lower the risk of excessive balding and hair loss over time.
Take care of your scalp: Scalp care is essential for healthy hair. According to a clinical study published in the Journal of the American Academy of Dermatology, proper scalp care can reduce hair loss and promote hair growth. The scalp needs extra attention to stay healthy and nourish your hair follicles. Avoid harsh shampoos and chemical treatments that strip your scalp’s natural oils.
Opt for gentle, sulfate-free shampoos and conditioners made for sensitive scalps. A 2018 study found that men and women who used mild shampoos at room temperature and avoided rubber shower caps experienced significantly less hair shedding and hair loss symptoms over 3 months compared to a control group.
Massage your scalp regularly while washing or brushing your hair to stimulate blood circulation. This can bring more nutrients to your hair follicles and trigger hair growth. A 2017 study showed that women who underwent daily scalp massage for 4 months experienced a noticeably thicker and fuller mane of hair with new hair growth visible at the front hairline.
Use a wide-toothed comb instead of a brush to avoid damaging strands and scalp tissue. Avoid tight hairstyles like ponytails and buns that can pull at hair roots. Consider using clip-in hair extensions instead to reduce scalp tension. With proper care and maintenance, your scalp can remain in an optimal condition to nurture your natural hair.
Use a hair growth treatment: Research shows hair growth products like minoxidil and finasteride can be effective solutions for balding. In one 5-year clinical study of finasteride, 65% of men experienced an increase in scalp hair growth or stabilization of hair loss. Another 12-month study of minoxidil found it significantly increased hair density and thickness in men with androgenetic alopecia (male pattern hair loss).
These clinical trials demonstrate that with consistent use, hair growth treatments can:
• Slow down or halt ongoing hair loss
• Promote regrowth of existing hair follicles
• Thicken remaining hair strands
Eat a healthy diet: Your hair relies on a steady supply of vitamins and minerals to grow and thrive. A study published in the British Journal of Nutrition found that nutrients like:
• Vitamin A – supports hair follicle function
• B vitamins – regulate hair growth cycles
• Vitamin C – aids collagen production for hair strength
• Zinc and Selenium – reduce hair loss
• Protein – builds amino acids that hair is composed of
Focus your meals around foods rich in these nutrients:
• Leafy greens like kale, spinach and Swiss chard – high in vitamins A, C and K
• Nuts like almonds and walnuts – packed with vitamin E, zinc and protein
• Fatty fish like salmon and sardines – full of B vitamins and omega-3s
Rather than crash diets or junk food, aim for a balanced plate with:
• Plenty of fruits and vegetables
• Lean protein at each meal
• Healthy fats like olive oil and avocado
• Whole grains
The right nutrients delivered through a varied, wholesome diet can give your hair the building blocks it needs to grow stronger, longer and with more body and volume. Start adding more nutrient-dense meals into your weekly routine to feed your hair and help stop balding in its tracks.
Avoid tight hairstyles: Protect against traction alopecia with looser hairstyles.
Tight hairstyles like braids, buns and ponytails may cause traction alopecia, a form of hair loss. A study published in the International Journal of Trichology found that constant pulling from tight hairstyles can:
• Restrict blood flow to hair follicles, reducing nutrients they need to grow
• Damage hair follicles through excessive traction over time
• Lead to inflammation and scarring of hair follicles, making regrowth difficult
The study found that traction alopecia most commonly affects:
• People who frequently wear cornrows, braids or dreadlocs
• Athletes who wear tight ponytails or buns
• People with pre-existing conditions like lupus that make hair more prone to damage
To prevent traction alopecia:
• Go periods without styling your hair to “rest” follicles
• Avoid styles that require heavy back-combing or tight buns
• Use hair accessories made of soft fabrics that won’t pull on hair
• Be extra gentle when detangling and brushing your hair
Looser hairstyles are worth adopting to avoid the permanent hair loss that traction alopecia can cause. With simple changes to your styling routine, you could protect your hair and scalp health for years to come.
Reduce stress: Stressed out about balding? Relieve stress for healthier hair. Excessive stress is scientifically proven to play a role in hair loss. A study at Yale University found that stress activates hormones like cortisol that can:
• Inhibit hair growth by slowing the hair cycle
• Damage hair follicles
• Increase your risk of telogen effluvium, a form of temporary hair shedding
The researchers recommend these techniques for reducing stress:
• Exercise – as little as 10 minutes of walking or yoga can lower cortisol
• Meditation – practicing mindfulness for 20 minutes daily over months showed decreased stress hormone levels in a study
• Talk therapy – speaking with a therapist or friend can alleviate feelings of anxiety and worry
• Adequate sleep – aim for 7-9 hours per night to give your body and hair time to recover
Even simple lifestyle changes like:
• Limiting caffeine
• Avoiding excessive alcohol
• Practicing deep breathing exercises
Can make a difference in lowering your stress levels and hormones that cause hair loss. The next time you notice stress taking a toll on your body or mood, try one of these de-stressing techniques. With consistent practice to manage stress day-to-day, you may find that over time your hair shows less stress and more health.
Quit smoking: Quit smoking for healthier hair. Multiple studies show that smoking restricts blood flow to hair follicles, depriving them of nutrients needed for growth.
A study published in Plastic and Reconstructive Surgery found that smoking:
• Constricts blood vessels in the scalp, reducing oxygen supply to hair follicles by up to 40%
• Increases levels of DHT, a hormone linked to hair loss
• Damages DNA in hair follicle cells, inhibiting hair cycle processes
Within a few weeks to months of quitting smoking:
• Blood flow to the scalp improves
• DHT levels begin to decrease
• Hair follicles repair DNA damage
Giving your hair follicles the nutrients and hormones they need to grow healthy hair again.
By quitting smoking you’ll also:
• Lower your risk of heart disease and cancer
• Improve lung function
• Increase life expectancy
• Gain more energy
The health benefits – for you and your hair – are too significant to ignore. If you’re a smoker concerned about hair loss, consider making quitting your next health goal. Scientists agree – kicking the habit could be exactly what your scalp and hair follicles need most to return to growth.
Get enough sleep: Prioritize sleep for healthy hair growth. Inadequate sleep deregulates hormones that control your hair’s growth cycle, which can lead to shedding and hair loss.
A study published in SLEEP found that sleeping less than 7 hours per night:
• Increases cortisol levels, a stress hormone that inhibits hair growth and causes telogen effluvium
• Reduces growth hormone secretions needed for hair follicle cell regeneration
• Disrupts the body’s circadian rhythm, which controls the hair growth cycle
The researchers recommend aiming for 7-9 hours of sleep per night to:
• Keep cortisol levels in check
• Optimize growth hormone production
• Regulate your circadian rhythm for healthy hair cycling
Beyond the benefits for your hair, getting enough sleep also:
• Improves concentration and cognitive function
• Strengthens your immune system
• Regulates metabolism
• Boosts mood
The next time late-night TV or your phone tempts you to cut sleep short, think of the damage you could be causing your hair. Make getting enough nightly shut-eye a non-negotiable part of your hair care routine. Consistent, high-quality sleep may be the easiest – and most effective – change you can make to support healthy hair growth. Read more about the health benefits of sleep.
Protect your hair from the sun: Shield your scalp from UV damage for healthier hair. Too much exposure to the sun’s UV rays can damage your hair and scalp over time, contributing to hair thinning and loss. A 2018 study published in the Journal of Cosmetic Dermatology found that UV radiation:
• Penetrates the scalp, damaging DNA in hair follicle cells
• Impairs blood flow to follicles, reducing nutrients needed for growth
• Causes inflammation that inhibits hair cycling and promotes premature follicles entering telogen phase
The study recommends the following to protect your scalp from UV damage:
• Apply a sunscreen labeled “UV protectant for hair and scalp” with SPF 30 or higher before going outdoors
• Choose a broad-spectrum sunscreen that blocks both UVA and UVB rays
• Wear a hat with a wide brim to shade your scalp
• Seek shade when UV rays are most intense between 10 am – 2 pm
While it’s important to get Vitamin D from modest sun exposure, too much UV radiation from the sun can gradually contribute to hair thinning and loss over time.
Making simple adjustments to your outdoor routine – like wearing a hat, applying scalp sunscreen and seeking shade – can help safeguard your hair and scalp health for years to come.
Avoid harsh hair treatments: Go gentle on hair treatments to promote health. Hair products with strong chemicals can cause hair damage that leads to hair thinning and loss over time.
A study published in Endocrine Reviews found that harsh hair treatments like:
• Perms and relaxers – contain chemicals that raise hair’s pH, swelling the hair shaft and making it more prone to breakage
• Hair dyes – the ammonia in dyes can damage hair cuticle layers and disrupt disulfide bonds that give hair strength
• Heat styling tools – using hot tools frequently leads to serious thermal damage and split ends
The researchers recommend:
• Limiting chemical treatments to no more than once every 3-6 months
• Rinsing hair thoroughly after treatments to remove residual chemicals
• Using heat protectant sprays and limiting heat styling
• Choosing mild, sulfate-free shampoos and conditioners to soothe scalp and hair
Over time, prioritizing gentle hair care may:
• Lessen hair breakage
• Promote hair elasticity
• Reduce inflammation that contributes to hair loss
The next time you’re tempted by a drastic hair change or treatment, consider more natural options to pamper your locks instead. Preventing hair damage through gentle cleansing and styling techniques could provide the care your hair needs most to stay strong and grow.
Consider looking into hair transplant therapy: Consider hair restoration surgery to significantly improve hair loss. For people with advanced hair loss or thin spots, hair transplants are a proven solution that can restore a natural-looking full head of hair. A 10-year follow-up study published in the Journal of Plastic Surgery and Hand Surgery found that:
• Hair transplants using follicular unit extraction (FUE) achieved growth rates of 95% at 10 years post-surgery
• Patient satisfaction remained extremely high, with 97% saying they would recommend the procedure
• Successfully transplanted hairs continued to grow and behave like naturally occuring hair
Advances in techniques like FUE mean:
• Speedier recovery times
• Less visible scarring at the donor and recipient sites
• Minimal discomfort
• Long-lasting and natural-looking results
While hair transplant surgery requires an initial investment, the benefits can be life-changing:
• Significantly improved self-esteem and confidence
• Relief from emotional distress caused by hair loss
• The opportunity to wear your hair however you like again
If you’ve tried topical solutions, medications and lifestyle changes with no success, discuss hair restoration surgery with a reputable physician trained in the latest techniques. Permanent results in the form of a full head of natural-looking hair could be just one procedure away.
Balding and hair loss can be a challenging experience for men, but there are ways to slow down or prevent it. By taking care of your scalp, eating a healthy diet, reducing stress, and avoiding harsh treatments, you can promote healthy hair growth. If you’re experiencing severe hair loss, a hair transplant may be an option to consider. Remember to consult with your doctor before trying any new hair loss treatments. Read more about tips for preventing hair loss.
