When it comes to maintaining skin and hair health, stepping into the 30s seemingly makes things more challenging. Taking to Instagram on June 4, Malvika Sahgal, nutritionist and health coach, shared why that is and what can be done about it.
Why does skin and hair change after 30?
According to Malvika, the visible changes in skin and hair after one turns 30 are considered to be a normal sign of ageing. However, that is not always the case. The change is often influenced by sleep, stress, nutrition, hydration, and hormone health.
As hormones, collagen, hydration, and nutrient absorption shift with age, the following changes take place:
- Skin loses elasticity
- Hair becomes thinner
- Inflammation increases
- Recovery slows down
The good news is that the changes can be influenced by daily habits.
5-step plan for better skin and hair
Malvika shared a five-step plan to ensure better skin and hair health after one reaches 30. They are listed as follows.
1. Protein
Protein consumption helps one to build the body from within.
“Your skin and hair are made from protein structures like collagen and keratin,” noted Malvika. If one does not consume enough of the macronutrient:
- Hair becomes weak
- Skin repairs slower
- Collagen production drops
To ensure sufficient protein intake, the nutritionist suggested adding the following to the daily diet.
- Eggs
- Greek yoghurt/curd
- Paneer/tofu
- Lentils/chickpeas
2. Omega-3
The healthy omega-3 fatty acids help reduce inflammation, which can damage collagen and weaken hair follicles. The effects of omega-3 include:
- Calm inflammation
- Support scalp health
- Improve skin barrier function
To ensure sufficient omega-3 intake, Malvika suggested having the following in the morning or with meals:
- Flaxseeds
- Chia seeds
- Walnuts
3. Vitamin C
Vitamin C boosts collagen production in the body, which keeps skin firm and supports healthy hair structure. The benefits of Vitamin C consumption include:
- Boosts collagen production
- Protects cells from damage
- Supports healthy skin and hair
Sources of Vitamin C that can be a part of the regular diet include:
- Amla
- Oranges
- Guava
- Bell peppers
4. Iron and folate
Iron and folate support hair growth. According to Malvika, low iron consumption can lead to:
- Hair fall
- Low energy
- Dull skin
The following iron-rich foods can be a part of the daily diet. It is better to pair them with vitamin C for better absorption.
- Spinach
- Beetroot
- Lentils
- Pumpkin seeds
5. Sleep
According to the nutritionist, sleep is the real beauty reset. The body needs deep sleep to repair the skin and hair. Poor sleep can lead to the following:
- Breakouts
- Puffiness
- Hair shedding
- Stress hormones
To ensure proper rest, Malvika suggested the following:
- Sleep 7-8 hours
- Reduce screen time before bed
- Keep a consistent sleep schedule
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
