Top Nutritional Tips To Support Healthy Hair Growth
Richard Mitchell

1. Eat adequate amounts of protein.

Protein is composed of the amino acids essential for the building of new cells, including hair. Five amino acids are of particular relevance to hair growth – cystine, cysteine, methionine, arginine and lysine.

Inadequate protein intake over a lengthy period can force hair into the resting phase with shedding a few months later. It is obvious then that sufficient portions of protein rich foods should form part of your daily diet. The best sources of dietary protein are lean meats, fish, poultry, eggs, dairy products, soy, nuts, grains and seeds. At least 15% of your daily calories should come from protein-rich foods.

2. Eat adequate amounts of useful carbohydrates.

Carbs are an essential source of energy and help in the growth of body tissues, including hair. They are an important source of the B vitamins that are vital to healthy hair.

It is important that you concentrate on consuming non-refined carbs rather than the sugars and white flour that are so prevalent in many over-refined carb products. You should place an emphasis on consuming vegetables, fruits, whole grains, brown rice and potatoes. It is recommended that you obtain 55-60% of your daily calories from the carbohydrates found in these foods.

3. Achieve a healthy balance of dietary fats.

Fat is used in energy production and can be found in both animal and plant foods. Your body needs sufficient levels of fat to maintain good health. That fat should be obtained from a mixture of lean animal and plant sources. Roughly 25-30% of your daily calories should come from these sources.

4. The right nutritional balance is one that suits your personal circumstances.

How much of each food group you eat depends on a host of factors including age, sex, health and level of physical activity. When choosing meals and snacks, take account of the following key principles of sound nutrition:

• Eat a variety of foods.
• Apply moderation to your consumption of junk foods.
• Choose natural and lightly processed foods as often as possible.
• Do not over cook.

5. Support a nutritious diet with a few carefully chosen supplements.

Following a nutritious diet is essential for good hair health, but on its own this may not be sufficient for a number of reasons:

• Modern farming methods may deplete the nutrient quality of food.
• High stress levels may diminish nutrients in your body.
• Dieting may affect nutrient levels.
• Aging reduces the ability of our bodies to utilize certain nutrients.
• Exercise can deplete some nutrients.

It may be sufficient to supplement with a well-balanced multi-vitamin / mineral product but a number of products are available that specifically cater for the requirements of healthy hair.

You can learn more about these products by visiting the site listed below.

Richard Mitchell is the creator of the www.myhairlossadvisor.com website that provides information and guidance to those suffering from premature hair loss.

[email protected]

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Secrets to Healthy Weight Gain
Beverley Brooke

There is so much emphasis on weight loss in todays culture that it is easy for people to forget that many out there are actually people out there trying to gain weight, not lose it.

There are many different reasons why someone might be trying to gain weight. Many people for example may become underweight due to medical problems, such as hormonal problems or digestive diseases.

Still others have a very fast metabolism, and are naturally thin, to the point where they may feel uncomfortable about their weight.

You may be one of the few athletes out there that is looking to pack on more pounds to appear muscular. Regardless of your reasons, gaining weight requires that you pay careful attention to your diet to gain weight in a healthy manner.

The key to gaining weight healthily is taking in more Calories per day than you expend. The number of calories you burn during a day will depend on a number of factors.

If you are an athlete, you likely burn more calories than someone who leads a relatively sedentary existence. A physically demanding job might also result in greater caloric expenditure every day.

Once you take into consideration your activity level, adopt the following tips, which will guide you through the weight gain challenge in a healthy way:

1) Eat foods that are high in good fats including those that come from fish, avocados and nuts. Avoid high calorie sweets that will only add fat not muscle to your frame. You should also ensure that you are consuming adequate amounts of whole grains and proteins.

2) Take a multi vitamin and mineral supplement every day.

3) Exercise, particularly strength train. Strength training will help you build muscle mass, which in turn will help fill out your figure.

4) Try eating five to six smaller meals per day. Keep your body Full of high density and high energy foods that will keep you energized throughout the day.

The most important thing to remember is that it is possible to gain weight in a manner that is healthy. Remember above all else to stay away from foods that are highly processed, contain too much sugar or are full of saturated fats.

About the Author

Beverley Brooke, Editor of Health & Finesse – Free health, diet and fitness articles and weekly newsletters http://www.healthandfinesse.com

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