When it comes to achieving long hair, two things that more of us in the Black community need to stop saying (or believing) are 1) our hair cannot gain some super serious inches (lies!) and 2) once our hair appears to not be able to get past a certain length, it has actually “stopped growing” (more lies!).
The reality is, so long as you’ve got hair that’s coming out of your scalp (well, technically your hair follicles), your tresses are absolutely growing. At the same time, if not having the type of length retention that you’d like is your issue or you’ve hit what is known as a “growth plateau” that typically has to do with something else (other than genetics, although, that oftentimes plays a role in the speed of growth more than anything else). Something else like what?
Overmanipulating your hair via your styling practices. Applying too much heat. Using products that dry out your hair (including chemical relaxers and permanent hair dyes). Not making sure to baby those ends of yours.
And do you know what else can keep your hair “stuck” at the neck, shoulder, or even well past bra strap length? Not getting the proper nutrients in your system — because, indeed, no matter what you put on top of your hair, it’s ultimately not going to matter all that much if you’re not making sure that your body is receiving the proper nutrients that your tresses need…so that your hair can be strong and healthy from the inside out.
So, if you have had your hair at basically the same length since, chile who knows when, it’s time to take a moment to ponder if you’re getting enough of the following 10 nutrients into your system.
10 Nutrients for Hair Growth
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1. Vitamin B12
If you seem to feel tired and drained, no matter how much rest you get, or lately you can’t seem to remember or retain information, it could be a sign of a vitamin B12 deficiency. Know what else is: excessive hair shedding, weak hair follicles, and premature graying (check out “This Is How To Naturally Treat Premature Greying”). So, if you don’t currently take a multivitamin supplement, this is a good reminder to get one and to make sure that it provides you with around 2.4 micrograms of vitamin B12 per day. Your body, from head to toe, will thank you.
2. Biotin
One of the main reasons why you need some biotin (which is vitamin B7) in your body is because it helps to turn food into energy. Also, if you’re pregnant, it’s a very necessary nutrient for your ever-growing baby.
As far as your hair goes, biotin is beneficial because it can help to restore hair loss. And, since it also helps your system to create the protein keratin (and your hair is made up of mostly that), it can be beneficial as far as growing stronger hair (and nails) too. Personally, since I’ve incorporated this into my daily vitamin regimen, I’ve noticed a lot less hair in my detangling brush — significantly so.
3. Iron
You may have heard somewhere that we (Black people) deal with low iron in our blood more than white folks do — and while science is still trying to get down to the (pardon the pun) root of why, that is indeed the case. That said, something that I recently discovered is that even once someone is diagnosed with having low iron, over 60 percent of people continue to have it as much as three years later. This is alarming because, in order for your blood cells to be healthy, they need iron; there is no way around that.
And, the reason why all of this is relevant to this article is, when iron gives your cells the protein that they need, that can help to feed your hair follicles and prevent hair loss. In fact, a telling sign that you may be anemic (whether you know it or not) is if your hair is excessively shedding or you’re not seeing much growth progress as far as your tresses are concerned.
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4. Omega Fatty Acids
If you wanna take care of your heart, make your vision stronger, reduce bodily inflammation, decrease asthmatic-related symptoms in your children, and reduce feelings of depression and anxiety — these are just some of the reasons to get some omega fatty acids into your system. As a supreme bonus, your skin and hair will adore them because they help to reduce UV damage, can help to heal acne and yes, they’re even known for accelerating hair growth. Some health experts even say that omega fatty acids can make your hair strands thicker over time as well.
5. Foods High in Protein
Wanna lose weight? Consume more protein. Get your metabolism up? Consume more protein. Increase muscle mass? Consume more protein. Have hair that is thriving on every level? Yep, you’ve already guessed it: consume more freakin’ protein. Since your hair is made up of mostly protein (keratin), if you want to keep it in great shape, it makes all the sense in the world that you would need to incorporate (more) protein into your diet. Foods that are packed with protein include lamb, turkey, almonds, Greek yogurt, and quinoa (also check out “Vegetarian Or Vegan? Check Out These High Protein Foods.”).
6. Foods High in Vitamin E
If you want to reduce oxidative stress, strengthen your lungs, make your periods more manageable, reduce the fat that your liver collects, and/or deeply hydrate and soften your skin, you definitely need foods that contain vitamin E in your life. Some of those include salmon, red peppers, wheat germ oil (it’s got a ton!), almond oil, and avocados. Every time that you take in any of these things, you know that your tresses are happy; that’s because vitamin E also maintains scalp health, helps to prevent hair loss, and keeps your locks nice and shiny (from the inside out) too.
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7. Foods High in Vitamin C
The powerful antioxidants that are found in vitamin C are great for keeping your immune system strong. Vitamin C is also beneficial as far as helping to manage your blood pressure, helping to prevent anemia (by helping your body to process iron more effectively), and keeping your cells healthy overall. Since vitamin C, in pretty much every form, helps with the production of collagen, it’s also a nutrient that fights premature aging in your skin along with making your hair stronger and less prone to breakage.
8. Foods High in Zinc
A nutrient that strengthens and heals is zinc. The reason why I say that is because it can boost your immunity, treat acne, and speed up the healing process of (minor) ulcers. When it comes to what zinc can do for your hair, specifically, it helps to restore damaged hair follicles and it can help to prevent hair loss before it even happens. Foods high in zinc include red meat, pumpkin seeds, eggs, whole grains, and dark chocolate (so long as it has a high amount of cacao, which is a more unrefined type of cocoa, in it).
9. Foods High in Silica
What is silica? Basically, it’s a compound that is made up of both silicon and oxygen. The reason why you need it is because it helps with bone and joint health, it rebuilds collagen levels in your body, it can aid in balancing out your hormones and it’s great for cultivating glowing skin.
Your hair will thrive with the assistance of silica because it strengthens your hair follicles and reduces hair breakage which is always what you need to get over your hair growth plateaus. Foods that are a good source of silica include dark leafy greens, oats, melons, cucumbers, and even beer, chile.
10. Fruit-Infused Water
When you get a chance, please check out “10 Overlooked Signs That You're Dehydrated.” With over 75 percent of Americans continuing to be dehydrated, it’s important to know what indicates that you may be since you definitely need water in order to keep your system running at an optimal level. As far as your hair goes, when it’s not hydrated enough, your scalp can become dry and itchy, your hair can become brittle, your locks can lose volume and it’s definitely more vulnerable to split ends.
That said, y’all, I make it no secret that water tastes like wet air to me. Still, I know that I need it and so, the way that I get more of it into my body is by either drinking sparkling water (with some fruit juice in it) or making some fruit-infused water which is literally water with some fresh fruit (and/or veggies and/or herbs) added in. Fruit-infused water is dope because it can hydrate you and get you some extra nutrients at the same time. For some delicious recipes, go here, here and here.
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Hair growth plateaus? For most of us, it’s common. However, you don’t have to settle for them. Giving your hair some TLC, being super gentle with your ends, and taking all of what I just said, nutrient-wise, seriously — it can get you past having hair at the same length (which basically means that it’s breaking off about as fast as its growing) and into a totally new growth phase. It’s possible. Stay focused.
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Anyway, I personally think that the less shallow folks out here may contemplate calling things “quits” or they at least distance themselves a bit from their partner (and what I’m referring to is serious relationships) due to all of the stress and strain that oftentimes comes with the holidays whether it be financial, familial, due to their tight schedules or something else.
Listen, I would hate for you and your man to miss the fun and happiness of experiencing this time of year, all because you are so overwhelmed or irritated that you can’t really enjoy it. That’s why I have a few practical tips for how to avoid allowing the typical holiday season stress from INFECTING your relationship.
Manage Your Expectations
GiphyUnmanaged expectations. If there is a main reason why the holiday season tends to be so stress-filled for so many people, I’d bet good money that this is the cause. And when you’re in a long-term relationship, expectations can manifest themselves in all sorts of cryptic and/or unexpected ways. You might have relatives who assume that you are going to be with them for Thanksgiving or Christmas when you have other plans in mind. You might be thinking that you are going to spend one amount for presents while your man is thinking something totally different. When it comes to scheduling, your signals may be crossed.
And you know what? To all of these scenarios, this is where clear and consistent communication come in. Don’t assume anything. Don’t dictate anything either. From now until New Year’s, mutually decide to check in once a week, just to make sure that you are both on the same page as it relates to the holidays and what you both are thinking will come along with it. The less blindsided you both feel, the less stressed out you will be. Trust me on this.
Set (and Keep) a Budget
GiphyOkay, so I read that last year, 36 percent of Americans incurred some type of holiday-related debt. Hmph. Last year, there was still some sense of normalcy in this country, chile, so I can only imagine what finances are gonna look like over the next several weeks. That said, since I don’t know a lot of people who don’t find being broke stressful, make sure that you and your bae set a budget and then stick to it this year — no ifs, ands or buts.
Because really, y’all — it doesn’t make sense to deplete savings and/or max out credit cards for a few days of giggles only to be damn near losing your mind because you don’t know how to make ends meet come Dr. Martin Luther King, Jr. Day.
And by the way, this tip doesn’t just speak to things like food and gifts; I also mean travel. If it doesn’t make a ton of sense (or cents) to be all over the place this year — DON’T BE.
Keep Matthew 5:37 at the Forefront
GiphyIf off the top of your head, you don’t know what Matthew 5:37 says, no worries, here ya go: “But let your ‘Yes’ be ‘Yes,’ and your ‘No,’ ‘No.’ For whatever is more than these is from the evil one.” That verse right there? Oh, it’s a boundaries lifesaver! I say that because do you see “maybe” or “I’ll think about it” in there? Nope. LOL. It says that you should tell people “yes” or “no” and leave it at that — and that complements Anne Lamott’s quote, “’No’ is a complete sentence” impeccably well. Yeah, you’ve got to remember that anything beyond a yes or no to a request is privileged information; you don’t owe anyone details or an explanation.
Besides, if you are really honest with yourself, when someone asks you something and you give a “Umm, let me think about it” kind of reply, more times than not, you already know what your answer is going to be — so why not let you both off of the hook? Give your response. Commit to that. And let everyone (including yourself) get on with their lives and schedules.
I promise you that when it comes to those holiday parties, you are pissing more folks off by not RSVP’ing or doing so and not showing up than just saying, “Thank you but not this year” off the rip.
Remember That Your Personal Space Is Privilege Not a Right
GiphyA friend of mine recently bought a new house and invited me over to come see it. He’s a single man with no children, so as I was taking in all of the space that he had, especially as I walked through his finished basement, I joked about relatives coming to live with him. “Hell no” and “absolutely not” were pretty much his immediate responses as he went on to say that some folks even had the nerve to be offended when he told them that he had no intentions on taking DNA in.
Ain’t it wild how people think that your stuff is their right? And yes, that brings me to my next point. Your home is your sanctuary space. If you want to host folks this year — cool. If not, ALSO COOL. Please don’t let folks (family included) guilt you into how they want you to act or even into what they would do if the shoe was on the other foot. You are not them — and as one of my favorite quotes states, “If two people were exactly alike, one of them would be unnecessary.” (A man by the name Larry Dixon said that.)
Hell, my friends? They know that I am good for sending them random things that they need or even want all throughout the year. Coming over to hang out at my pace, though. Uh-uh. Chalk it up to being a card-carrying member of the ambivert club yet I like keeping my living space personal — and I sleep like a baby, each and every night, for feeling that way.
Always remember that your space, your time, your resources, your energy and shoot, yourself period (including your relationship), are all things that are your own. You get to choose how, when and why you want to share them. The holiday season is certainly no exception.
Cultivate Some “You Two Only” Traditions
GiphyIt’s not uncommon for some couples to hit me up after the holiday season to “detox.” Sometimes it’s due to the financial drama (and sometimes trauma) that they experienced. Sometimes it’s because they allowed their relatives (especially in-laws) to get more into their personal business than they should’ve. More than anything, though, it tends to be because they didn’t get enough quality time together and so ended up feeling “disconnected.”
Please don’t let that happen. Listen, I’m not even a holidays kind of woman and yet, I will absolutely sit myself down with some hot chocolate and chocolate chip cookies to enjoy a Hallmark holiday film or two. Aside from the fact that most of them are lighthearted and sweet, I also like that they usually focus on couples loving on each other amidst all of the holiday beauty and ambiance — which is something that all couples should set aside some time to do.
Maybe it’s a vacation. Maybe it’s a staycation. Or maybe it’s my personal favorite, A SEXCATION. Whether it’s for a few days, the weekend or even overnight — don’t you let the holidays go by without setting aside time for you and your man to celebrate one another. Don’t you dare (check out “Are You Ready To Have Some Very Merry 'Christmas Sex'?”).
GET. SOME. REST.
GiphyI once read that 8 out of 10 people get stressed out over the holidays and 3 out of 10 lose sleep during to it — and when you’re stress-filled and sleep-deprived, that can absolutely lead to hypersensitivity, making mountains out of molehills and even not being in the mood for sex.
Your relationship can’t afford to go through any of this, so definitely make sure to prioritize rest. I don’t care how unrealistic it might seem during this time, sleep should never be seen as a luxury; it will always and forever be a great necessity.
That said, try to get no less than six hours of shut-eye in (check out “6 Fascinating Ways Sex And Sleep Definitely Go Hand In Hand”) and even ask your bae to take a nap with you sometimes (check out “Wanna Have Some Next-Level Sex? Take A Nap, Sis.”). Not only will sleep help to restore your mind, body and spirit but, when it’s with your partner, it’s an act of intimacy that can make you both feel super connected, even in the midst of what might feel like chaos.
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Holiday season stress is real. Still, never give it the permission or power to throw your relationship off. Put you and your man first and let the holidays be what they are gonna be, chile.
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