Understanding Hair Training
“Hair training” is all about extending the time between hair washes to improve hair health and reduce oil production. This trendy concept has gained significant popularity on social media, with influencers and beauty gurus swearing by it.
The idea is simple: by washing your hair less frequently, your scalp supposedly adjusts and produces less oil over time. But is hair training a real solution or just a myth? Let’s dive into the evidence behind hair training and explore some proven methods for achieving gorgeous, healthy hair.
The Concept of Hair Training: Myths and Realities
Hair training, the practice of extending the time between hair washes, has become a popular trend, especially on social media. Advocates claim that over time, this practice can reduce the scalp’s oil production, leading to healthier, less greasy hair. The idea is that by washing less frequently, the scalp adjusts and produces less oil, ultimately leading to better hair health. However, the scientific evidence behind hair training remains unconvincing.
Why People Believe in Hair Training
Many people are drawn to hair training due to personal testimonials and social media influencers promoting the practice. The logic behind hair training is appealing: washing your hair less often should, in theory, reduce the scalp’s need to produce excess oil, resulting in balanced, healthier hair. Some individuals report that after an initial adjustment period, their hair appears less oily, and they can go longer between washes without their hair looking greasy.
Additionally, frequent washing can strip the scalp of natural oils, leading to dryness and potential damage. By reducing the frequency of washes, proponents argue that the scalp can maintain a healthier balance of natural oils, contributing to overall hair health. This perspective aligns with a growing trend towards more natural and less intensive hair care routines.
Why Hair Training Works for Some but Not for Others
The success of hair training can vary significantly from person to person. Factors such as hair type, scalp condition, and lifestyle play crucial roles in determining how well hair training works for an individual. For example:
- Hair Type: People with thicker, curly hair may find that hair training works well for them since their hair type naturally produces less oil and can go longer between washes without appearing greasy.
- Scalp Condition: Individuals with naturally oily scalps may struggle with hair training, as their scalp continues to produce excess oil regardless of wash frequency.
- Lifestyle: Those with active lifestyles or who live in humid environments might find it challenging to extend the time between washes due to sweat and environmental factors contributing to scalp oiliness.
When the Evidence Doesn’t Support It
Despite anecdotal success stories, scientific evidence supporting hair training is lacking. Research has not definitively shown that washing hair less frequently leads to reduced oil production. The scalp’s sebaceous glands regulate oil production based on various factors, including genetics and hormonal levels, rather than solely on wash frequency.
The lack of scientific support suggests that while hair training might work for some individuals due to their unique circumstances, it is not a one-size-fits-all solution. Personal experiences can vary widely, and what works for one person might not work for another.
The Role of Nutrition in Hair
Proper nutrition is crucial for maintaining healthy hair and plays a significant role in hair health. Nutritional deficiencies can lead to hair changes such as loss of colour, reduced strength, and even hair loss. Internal factors, like the nutrients we consume, significantly influence hair health. While “hair training” itself lacks scientific evidence, focusing on nutrition can support overall hair health.
Proteins are the building blocks of hair. Keratin, a type of protein, forms the structure of each hair strand. A diet rich in protein sources, such as lean meats, eggs, and legumes, can strengthen hair and promote growth. Iron is another essential nutrient; it helps red blood cells carry oxygen to hair follicles. Without sufficient iron, hair can become thin and dull. Foods like spinach, lentils, and red meat are excellent iron sources.
Vitamins and minerals also play a pivotal role. Vitamin A helps produce sebum, an oily substance that moisturises the scalp and keeps hair healthy. However, too much vitamin A can lead to hair loss, so balance is key. Vitamin E supports scalp health by enhancing blood circulation, and vitamin C aids collagen production, crucial for hair strength. Omega-3 fatty acids, found in fish like salmon and mackerel, are essential for maintaining hair shine and preventing dryness.
In summary, a balanced diet with adequate protein, iron, vitamins, and omega-3 fatty acids supports hair health, which is vital for anyone looking to improve their hair’s appearance and strength.
Nutraceutical Supplements
Nutraceutical supplements have gained attention for their potential to enhance hair growth and quality. These supplements address underlying issues such as micro-inflammation, stress, and oxidative damage, all of which can impact hair health. While hair training itself lacks direct scientific support, supplements can aid in overall hair care.
One popular supplement, Nutrafol® Women’s Capsules, has shown promising results. In a study, women who took these capsules experienced a significant increase in the number of terminal and vellus hairs within 90 to 180 days compared to those taking a placebo. Terminal hairs are the thick, long hairs most visible on the scalp, while vellus hairs are finer and shorter. This suggests that nutraceuticals can enhance both the quantity and quality of hair.
Another study highlighted a supplement that improved hair growth and reduced hair shedding by 32.41% over 180 days. This indicates that supplements can play a crucial role in reducing hair loss and promoting fuller, healthier hair. Key ingredients in these supplements often include biotin, saw palmetto, and marine collagen, all known for their hair-strengthening properties.
For those exploring hair training, incorporating nutraceutical supplements can provide essential nutrients that might be lacking in the diet, supporting overall hair health.
Scalp Massages and Hair Training
While the concept of hair training itself lacks direct scientific support, incorporating scalp massages into your hair care routine can offer several benefits. Standardised scalp massages (SSMs) have shown promise in enhancing hair thickness and stabilising hair loss. These massages stimulate blood flow to the scalp, delivering more nutrients and oxygen to hair follicles, which can promote hair growth and strengthen existing hair.
Research has shown that regular scalp massages can produce noticeable results. In one study, 68.9% of participants reported hair loss stabilisation or regrowth after performing standardised scalp massages for an average of 7.4 months. The massages involved applying moderate pressure to the scalp with the fingertips, moving in circular motions. This technique helps stretch the hair follicles, potentially triggering a stretch-mediated response that encourages hair growth.
The benefits of scalp massages go beyond just improving blood circulation. They can also help reduce stress, a common factor contributing to hair loss. Lowering stress levels through scalp massages can create a healthier environment for hair to grow.
To incorporate scalp massages into your routine, aim for a few minutes of massage each day, either during your hair care routine or as a relaxing activity before bed. While scalp massages can enhance overall hair health, it’s important to note that the concept of hair training itself is not directly supported by scientific evidence.
Phytochemicals and Hair Training
Phytochemicals, derived from plants, have been historically used for hair health and are supported by recent scientific studies. These compounds can manage hair loss through their antioxidant, anti-inflammatory, and hormone-regulating properties. While hair training itself lacks direct scientific evidence, the use of phytochemicals can enhance overall hair health.
Phytochemicals like flavonoids, polyphenols, and alkaloids can protect hair follicles from oxidative stress and inflammation, both of which can contribute to hair loss. For example, green tea contains epigallocatechin gallate (EGCG), a potent antioxidant that has been shown to reduce hair loss and promote hair growth. Similarly, rosemary oil, rich in ursolic acid, can help improve scalp circulation and stimulate hair growth.
A review of various studies highlighted the potential of phytochemicals in developing treatments for different hair problems. Ingredients like saw palmetto, ginseng, and pumpkin seed oil have been shown to inhibit dihydrotestosterone (DHT), a hormone linked to hair loss. These natural compounds offer a gentler alternative to chemical treatments, with fewer side effects.
Incorporating phytochemical-rich products, such as shampoos, conditioners, and serums, can provide your hair with essential nutrients and protective benefits. Although hair training as a practice isn’t scientifically proven, using phytochemicals can support your hair health journey, making it stronger and more resilient.
Achieving Healthy Hair
The concept of hair training remains a topic of debate. While it has gained popularity and anecdotal support, scientific evidence does not confirm its effectiveness. The varying results among individuals highlight the importance of understanding personal hair and scalp needs. While hair training might not have a solid scientific basis, focusing on overall hair health through proper nutrition, supplements, scalp massages, and phytochemical treatments can contribute to healthier, more beautiful hair.
References
- Goldberg, L. J., & Lenzy, Y. (2010). Nutrition and hair. Clinics in Dermatology, 28(4), 412–419. https://doi.org/10.1016/j.clindermatol.2010.03.038
- Ablon, G., & Kogan, S. (2018). A Six-Month, Randomized, Double-Blind, Placebo-Controlled Study Evaluating the Safety and Efficacy of a Nutraceutical Supplement for Promoting Hair Growth in Women With Self-Perceived Thinning Hair. https://www.semanticscholar.org/paper/A-Six-Month%2C-Randomized%2C-Double-Blind%2C-Study-the-of-Ablon-Kogan/3cc5bb1ad2356a6a92df27d8ca496cccf31a0f68
- Stephens, T., Berkowitz, S., Marshall, T. M., Kogan, S., & Raymond, I. (2022). A Prospective Six-month Single-blind Study Evaluating Changes in Hair Growth and Quality Using a Nutraceutical Supplement in Men and Women of Diverse Ethnicities. https://www.semanticscholar.org/paper/A-Prospective-Six-month-Single-blind-Study-Changes-Stephens-Berkowitz/61a03f0950bea4393c287fe7689e345caa17f53b
- English, R. S., & Barazesh, J. M. (2019). Self-Assessments of Standardized Scalp Massages for Androgenic Alopecia: Survey Results. Dermatology and Therapy, 9(1), 167–178. https://doi.org/10.1007/s13555-019-0281-6
- Kesika, P., Sivamaruthi, B. S., Thangaleela, S., Bharathi, M., & Chaiyasut, C. (2023). Role and Mechanisms of Phytochemicals in Hair Growth and Health. Pharmaceuticals, 16(2), 206. https://doi.org/10.3390/ph16020206
