Healthy Hair Tips
Healthy Hair Tips
- Before washing your hair, always brush/comb it. It will help remove all the dirt from your hair, while shampooing.
- Give an oil massage to your scalp at least once in a week. Keep the oil overnight and wash your hair in the morning.
- Whenever you feel that your hair is dirty, give it a wash. Don’t forget to apply a conditioner as well.
- Use lukewarm warm for washing your hair and for the final rinse, try to us as much cool water as possible.
- Avoid using hair dryer as much as you can. Rather, squeeze the wet hair; blot it with a towel and then let it air-dry.
- Never ever use a brush in your hair when it is wet, let it dry first. Otherwise, you might end up losing a lot of your hair.
- Cut down on refined, processed and canned foods. Stick to fresh food items as much as possible.
- Stay away from hair styling products as much as you can. Avoid exposing your hair to extremely hot or cold conditions.
- Get your hair trimmed every six to eight weeks, so as to prevent as well as get rid of split ends.
Protein: Meat, fish, poultry, milk, eggs, cheese, yogurt & sunflower seeds.
Vitamin A: Butter, eggs, milk, carrots, tomatoes, oily fish, dark green leafy vegetables & apricots.
Vitamin B: Milk, eggs, wholegrain cereals, bread, wheat germs, nuts, soy beans, poultry, fish & meat.
Vitamin D: Sunlight, fish liver oils, oily fish, milk & eggs.
Vitamin C: Blackcurrant, green peppers, citrus fruits, bananas, avocados, artichokes & leafy green vegetables.
Vitamin E: Wheat germ, peanuts, vegetable oils, pulses & green leafy vegetables.
Iron: Spinach, cockles, liver, kidneys, pulses, lentils, beans, peas & dried fruit.
Calcium: Cheese, nuts, eggs, milk, yogurt, sardines & root vegetables.
Iodine: Seafood, dried kelp & iodized salt.
Sulfur: Eggs, meat, cheese & other diary products.
Balanced diet
Eat a healthy, balanced diet and stay active
The key to a healthy balanced diet is not to ban or omit any foods or food groups but to balance what you eat by consuming a variety of foods from each food group in the right proportions for good health.
The five food groups on the eatwell plate are:
Fruit and vegetables
These should make up about a third of your daily diet and can be eaten as part of every meal, as well as being the first choice for a snack.
You should eat at least five portions of fruit and vegetables each day. Research suggests this can help to protect against cancer, obesity and various chronic diseases such as heart disease. This is because of the unique package of nutrients and plant compounds they contain.
Bread, rice, potatoes and pasta
This food group should also make up about a third of your diet and contains the starchy carbohydrates that are the body’s main source of energy.
When selecting products from this food group, choose unrefined carbohydrates over those that have been refined, as they will contain the whole of the grain. Wholegrain foods are rich in fibre and other nutrients that have many health benefits, and people who consume wholegrains seem to have a reduced risk of certain cancers, diabetes and coronary heart disease.
The final third of the eatwell plate is made up of three groups containing foods that need to be consumed in smaller proportions than the other two principal categories. These food groups also contain nutrients essential to our diet, so it’s important not to leave them out altogether.
Milk and dairy foods
These should be eaten in moderation because of their high saturated fat content, but they’re an important source of calcium, which is essential for healthy bones and teeth. Choose low-fat or reduced-fat versions.
Meat, fish, eggs and beans
This food group includes both animal and plant sources of protein, which is a major functional and structural component of all cells. Protein provides the body with between 10 and 15 per cent of its dietary energy, and is needed for growth and repair.
Foods and drinks high in fat and/or sugar
This group makes up the smallest section on the eatwell plate and includes foods that should only be eaten sparingly because, although they’re an important energy source, they contain very few nutrients and are often known as ‘empty calories’.
Foods from this group are high in unhealthy components such as saturated fat, trans fatty acids, sugar and salt – all of which are associated with an increased risk of developing certain diseases.
They should only be eaten as occasional treats, or to increase the palatability of other important foods (such as olive oil on salads, a scraping of spread on bread, or a sprinkling of sugar on some tart fruits).